Nutrition Facts

Nutrition Facts for Papaya

Papaya (*Carica papaya*), raw, is a nutrient-dense tropical fruit offering a moderate caloric value of 43 calories per 100g serving. This portion includes just **0.4g of fat**, with minimal saturated fat (0.2g) and no trans fats or cholesterol. Sodium content is negligible at **7mg**, making it an excellent choice for low-sodium diets. Carbohydrates account for **11g**, including **1.7g of dietary fiber** (4% DV) and **7.8g of natural sugars**, with no added sugars. The protein content is modest at **0.5g**, but papaya supplies essential digestive enzymes like papain, which aid protein breakdown. Its moisture content (~88%) and rich vitamin profile contribute to its health-promoting properties, while its low glycemic index (~60) supports blood sugar regulation.

Calorie Information

With **43 calories per 100g**, papaya aligns well with a balanced diet, offering energy without excessive caloric burden. A single medium papaya (~100g) provides around **90% of the daily vitamin C** needed for an adult, supporting immune function and skin health. The calorie breakdown includes minimal fat (1.8% DV) and protein (1% DV), with most energy derived from carbohydrates (~11g). Its **low calorie-to-volume ratio** makes it ideal for weight management, while its natural sweetness satisfies cravings without refined sugars. Papaya’s low-calorie density also enhances hydration, contributing to satiety.

Health Benefits

Papaya is a powerhouse of **Vitamin C** (144% DV), crucial for collagen synthesis, antioxidant defense, and immune health. It’s also rich in **Vitamin K** (7% DV) and **Potassium** (10% DV), supporting bone strength and heart function. The fruit’s **dietary fiber (1.7g, 4% DV)** aids digestion and gut motility, while its **papain enzyme** breaks down tough proteins, promoting digestive efficiency. Studies highlight papaya’s potential to reduce inflammation, improve skin elasticity, and support oral health due to its papain and lycopene content. Its low sodium and zero trans fat content further aligns with cardiovascular wellness.