Raw papaya

Vegetable

Item Rating: 82/100

1 serving (140 grams) contains 59 calories, 0.9 grams of protein, 0.4 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		100.0
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.8 mg	0%
Total Carbohydrates		25.4 g	9%
	Dietary Fiber	4.2 g	15%
	Sugars	18.6 g
protein		1.5 g	3%
Vitamin D		0 mcg	0%
Calcium		33.9 mg	2%
Iron		0.4 mg	2%
Potassium		447.5 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (5.5%)

Protein: 6 cal (5.3%)

Carbs: 101 cal (89.2%)

About Raw papaya

Raw papaya, also called green papaya, is the unripe version of the papaya fruit. Native to Central America, raw papaya is widely used in Southeast Asian and Indian cuisines, especially in salads, stir-fries, and stews. It is low in calories and rich in dietary fiber, with just 43 calories and 2.6 grams of fiber per 100 grams. Raw papaya is also a good source of vitamins C and A, folate, and potassium, making it a nutrient-dense addition to any diet. Additionally, it contains papain, an enzyme that aids in digestion. Its mild and slightly peppery flavor complements both savory and tangy dishes, making it a versatile ingredient in nutrition-focused meals.

Health Benefits

• Aids digestion due to the papain enzyme, which helps in breaking down proteins.
• Supports immune function with its high vitamin C content (approx. 60 mg per 100 grams).
• Promotes skin health and vision with the presence of vitamin A (950 IU per 100 grams).

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-calorie diets

Not suitable for: Individuals with latex allergy (possible latex cross-reactivity)

Selection and Storage

Store whole raw papayas in a cool, dry place for up to a week. Once cut, refrigerate in an airtight container and consume within 3-5 days.

Common Questions About Raw papaya Nutrition

Is raw papaya high in protein?

Raw papaya is not high in protein; it contains approximately 0.47 grams of protein per 100 grams. It is primarily composed of carbohydrates, water, and dietary fiber, making it more suitable as a source of vitamins and minerals rather than protein.

Can I eat raw papaya on a keto diet?

Raw papaya is not ideal for a strict keto diet because it contains about 10 grams of carbohydrates per 100 grams, with around 5.9 grams being natural sugars. While it is low-carb compared to some fruits, it is best to consume it in small quantities on a keto diet.

What are the health benefits of eating raw papaya?

Raw papaya has several health benefits, including being rich in vitamin C (providing about 60 milligrams per 100 grams), aiding immune function, and supporting skin health. It is also high in digestive enzymes like papain, which help with protein digestion, and contains antioxidants that may reduce inflammation.

What is the recommended portion size for raw papaya?

A typical serving of raw papaya is about one cup (approximately 140 grams), which contains around 55 calories. This portion provides a good amount of fiber, vitamin C, and digestive enzymes while being moderate in carbohydrates.

How does raw papaya compare to ripe papaya?

Compared to ripe papaya, raw papaya is less sweet and contains lower levels of sugar. Ripe papaya has higher carbohydrate content due to increased fruit sugars, while raw papaya is better for savory dishes, such as salads and stir-fries, due to its firmer texture and mild flavor.

Data Sources & Scientific References