Know what’s on your plate
Papaya
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 43 kcal —
- Protein 0.5 g 1%
- Carbohydrate 9.1 g 3%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.7 g 6%
- Sugars 7.8 g —
- Sodium 8 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 47 µg 5%
- Vitamin C 60.9 mg 68%
- Vitamin D 0 µg 0%
- Vitamin E 0.3 mg 2%
- Vitamin K 2.6 µg 2%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.36 mg 2%
- Pantothenic acid (B5) 0.19 mg 4%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 37 µg 9%
- Vitamin B12 0 µg 0%
- Choline 6.1 mg 1%
Minerals
- Calcium 20 mg 2%
- Iron 0.25 mg 1%
- Magnesium 21 mg 5%
- Phosphorus 10 mg 1%
- Potassium 182 mg 4%
- Zinc 0.08 mg 1%
- Copper 0.05 mg 5%
- Manganese 0.04 mg 2%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 43 | 0.5 g | 9.1 g | 0.3 g |
| 1 × cup 1" pieces | 145 g | 62 | 0.7 g | 13 g | 0.4 g |
| 1 × cup, mashed | 230 g | 99 | 1.1 g | 21 g | 0.6 g |
| 1 × fruit, small | 157 g | 68 | 0.7 g | 14 g | 0.4 g |
| 1 × fruit, large | 781 g | 336 | 3.7 g | 71 g | 2 g |
| 2 × cup 1" pieces | 290 g | 125 | 1.4 g | 26 g | 0.8 g |
| ½ × cup 1" pieces | 72.5 g | 31 | 0.3 g | 6.6 g | 0.2 g |
| 3 × cup 1" pieces | 435 g | 187 | 2 g | 40 g | 1.1 g |
| 4 × cup 1" pieces | 580 g | 249 | 2.7 g | 53 g | 1.5 g |
Similar foods
- Papaya juicewithout sugar23 kcal / 100 g
- Unripe papayagreen flesh, raw27 kcal / 100 g
- Immature papayaflesh without skin, raw, from Martinique
- Sweet papayain syrup, drained215 kcal / 100 g
- Canned papayaheavy syrup, drained206 kcal / 100 g
- Pawpawfresh33 kcal / 100 g
- Pineappleraw44 kcal / 100 g
- Bananaraw88 kcal / 100 g
- Babacopeeled, raw21 kcal / 100 g
- Mangoraw60 kcal / 100 g
Questions about Papaya
How can you tell when a papaya is ripe?
A ripe papaya gives slightly when pressed and often has yellow or golden skin; a fully green, hard fruit needs more time. Avoid one with sunken, wet patches or a fermented smell.
How do you cut and eat a papaya?
Halve it lengthways, scoop out the black seeds, then peel and slice the flesh or scoop it straight from the skin. A squeeze of lime sharpens its sweet, mellow flavour.
Can you eat papaya seeds?
Yes, the peppery seeds are edible, though their taste is strong. Try a few crushed into a salad dressing rather than eating a large spoonful on their own.
How should you store papaya?
Leave a firm papaya at room temperature until it yields slightly to pressure. Once ripe, refrigerate it and eat it within a few days; cover cut pieces and keep them chilled.
What goes well with papaya?
Lime, chilli, mint and ginger bring out its flavour. Use ripe papaya in fruit salad or a smoothie; green papaya is crisp and is commonly shredded for Thai som tam salad.
Can you cook with unripe papaya?
Yes. Peel firm green papaya, remove the seeds and shred or dice the flesh for salads, curries and stews; it stays firmer than ripe papaya and takes on the seasoning around it.
Is papaya a good source of vitamin C?
Yes. Papaya is a source of vitamin C: a 145 g portion of diced fruit provides 88.3 mg.
How many calories are in a portion of papaya?
A typical portion is about 145 g of diced papaya, which provides 62 kcal.
Source: USDA FoodData Central 169926 · per 100 g · carbohydrate per EU label, fibre excluded
