1 serving (100 grams) contains 43 calories, 0.5 grams of protein, 0.3 grams of fat, and 10.8 grams of carbohydrates.
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Nutrition Information
Calories |
102.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 19.0 mg | 0% | |
| Total Carbohydrates | 25.8 g | 9% | |
| Dietary Fiber | 4.0 g | 14% | |
| Sugars | 18.6 g | ||
| protein | 1.1 g | 2% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.6 mg | 3% | |
| Iron | 0.6 mg | 3% | |
| Potassium | 433.3 mg | 9% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Pepaya
Papaya (Carica papaya) is a tropical fruit native to Central America and Southern Mexico but is now cultivated in many warm regions worldwide. Known for its vibrant orange flesh, papaya is a staple in many tropical cuisines, often eaten fresh, juiced, or added to salads and desserts. It is low in calories (43 kcal per 100g) but rich in essential nutrients like vitamin C, providing 60.9 mg per 100g (about 101% of the daily recommended intake). Papaya also contains moderate levels of folate, potassium, and beta-carotene, making it a nutrient-dense choice for a healthy diet. Its high water content (about 88%) and dietary fiber (1.7g per 100g) aid in hydration and digestion, while its enzymes, such as papain, support protein breakdown.
Health Benefits
- Supports immune function due to its high vitamin C content (60.9 mg per 100g).
- Promotes digestive health with the enzyme papain, which aids in protein breakdown and digestion.
- Contains antioxidants like beta-carotene, which help reduce oxidative stress and may support eye health.
- Supports heart health with its potassium content, which helps regulate blood pressure.
- Enhances skin health with vitamin C and beta-carotene, vital for collagen production and skin repair.
Dietary Considerations
Selection and Storage
Store unripe papayas at room temperature until they soften slightly and turn yellow. Once ripe, keep them in the refrigerator for up to a week to preserve freshness.
Common Questions About Pepaya Nutrition
Is papaya high in protein?
Papaya is not considered a high-protein food. It contains only 0.47 grams of protein per 100 grams. Instead, papaya is better known for its rich content of vitamins and antioxidants.
Can I eat papaya on a keto diet?
Papaya may not be ideal for a strict keto diet due to its carbohydrate content of 10.82 grams per 100 grams, with 7.82 grams of sugar. However, small portions could be incorporated into a low-carb diet that allows for more flexibility.
What are the health benefits of papaya?
Papaya is loaded with vitamin C, providing 88.3 mg per 100 grams, which helps boost the immune system. It is also rich in antioxidants like beta-carotene and may aid in digestion due to its enzyme papain. Additionally, its fiber content (1.7 grams per 100 grams) supports gut health.
How much papaya should I eat per serving?
A typical serving of papaya is about one cup (approximately 150 grams), which provides around 64 calories, 16.2 grams of carbs, and 2.55 grams of fiber. This portion size is suitable for a healthy snack or part of a balanced meal.
How does papaya compare to other tropical fruits like mango and pineapple?
Papaya is lower in calories compared to mango (60 calories per 100 grams) and pineapple (50 calories per 100 grams). It also has less sugar than mango (13.66 grams) but slightly more than pineapple (9.85 grams). Papaya is distinct for its high vitamin C content, making it a more nutrient-dense option for boosting immunity.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
