Fruits · IFCT 2017
Papaya: nutrition per 100 g
Per 100 g, ripe papaya gives just 24 kcal, 43.1 mg vitamin C, 694 micrograms of beta-carotene and 61 micrograms of folate, according to IFCT 2017. It ranks 3rd of 44 fruits for folate and 5th for beta-carotene, while being 42nd for energy. Few fruits give as much vitamin C, folate and vitamin A value for so little energy, and it is cheap all year.
About papaya
Papaya, papita in Hindi and Urdu, popai in Marathi, pepe in Bengali, pappali in Tamil, boppayi pandu in Telugu and omakai in Malayalam, is one of the most widely eaten fruits in India because it fruits all year and grows almost anywhere warm. Andhra Pradesh, Gujarat, Maharashtra and Karnataka grow the most, and many homes have a tree in the back yard. The ripe fruit is orange or red inside, soft and sweet, with a cluster of peppery black seeds.
The same fruit picked green is a vegetable. Raw papaya goes into Assamese khar, Bengali curries, Gujarati sambharo and the papaya salads of the North East, and it has its own page. This page covers the ripe fruit, eaten mostly as it is: sliced for breakfast with a squeeze of lime, cubed into fruit chaat, or blended into a thick smoothie.
What papaya brings to a meal
- 01
Folate among the top fruits
At 61 micrograms per 100 g, ripe papaya ranks 3rd of 44 fruits for folate, meeting about 20 per cent of a man's and 28 per cent of a woman's daily requirement.
- 02
Good vitamin C
Papaya has 43.1 mg vitamin C per 100 g, 13th of 44 fruits. That is about 54 per cent of a man's daily requirement and 66 per cent of a woman's.
- 03
Beta-carotene in the orange flesh
Its 694 micrograms of beta-carotene per 100 g ranks 5th of 41 fruits and 35th of 160 foods. The body turns this pigment into vitamin A.
- 04
Very light, gentle fibre
With 24 kcal and 2.8 g fibre per 100 g, papaya is filling for its weight. It also ranks 3rd among fruits for riboflavin, at 0.11 mg.
Papaya nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 24 kcal | 1% | 1% |
| Protein | 0.4 g | 1% | 1% |
| Carbohydrate (available) | 4.6 g | ||
| Dietary fibre | 2.8 g | ||
| Free sugars | 4.1 g | ||
| Total fat | 0.2 g | ||
| Water | 91.5 g | ||
| Fats | |||
| Saturated fat | 0.06 g | ||
| Monounsaturated fat | 0.03 g | ||
| Polyunsaturated fat | 0.05 g | ||
| Omega-3 (alpha-linolenic acid) | 38 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 15 mg | 2% | 2% |
| Iron | 0.23 mg | 1% | 1% |
| Zinc | 0.08 mg | 0% | 1% |
| Magnesium | 11 mg | 3% | 3% |
| Phosphorus | 18 mg | ||
| Potassium | 173 mg | ||
| Sodium | 7 mg | ||
| Copper | 0.04 mg | ||
| Selenium | 12.8 µg | ||
| Vitamins | |||
| Vitamin C | 43.1 mg | 54% | 66% |
| Beta-carotene | 694 µg | ||
| Thiamine (B1) | 0.03 mg | 2% | 2% |
| Riboflavin (B2) | 0.11 mg | 4% | 5% |
| Niacin (B3) | 0.33 mg | 2% | 2% |
| Vitamin B6 | 0.04 mg | 2% | 2% |
| Folate (B9) | 61 µg | 20% | 28% |
| Vitamin E (alpha-tocopherol) | 0.03 mg | ||
| Vitamin K1 | 2.6 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Papaya: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/papaya/
Where papaya sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Vitamin C | 43.1 mg | 13th of 44 | 35th of 130 |
| Folate (B9) | 61 µg | 3rd of 44 | 52nd of 197 |
| Beta-carotene | 694 µg | 5th of 41 | 35th of 160 |
| Riboflavin (B2) | 0.11 mg | 3rd of 44 | 72nd of 241 |
How papaya is eaten
- Breakfast slices with a squeeze of lime and a pinch of black pepper or chaat masala.
- Cubed into fruit chaat with banana, apple and pomegranate.
- Blended with curd into a thick papaya smoothie, no sugar needed.
- Papaya halwa, cooked down with ghee, a little sugar and cardamom, as an occasional sweet.
- Grated ripe papaya mixed into raita with roasted cumin.
Recipes in the NNWA database that use it
Before you plan around it
Unripe and half-ripe papaya contain a milky latex with the enzyme papain, and Indian families have long advised pregnant women to avoid it; there is some evidence the latex can trigger contractions, so it is sensible to stick to fully ripe fruit in pregnancy and ask a doctor if unsure. People allergic to latex may react to papaya. Eating a lot of papaya, carrot or mango can tint the palms yellow, which is harmless and fades.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about papaya
Is ripe papaya safe in pregnancy?
Fully ripe papaya is generally regarded as safe in normal amounts. The concern is the latex in unripe and half-ripe fruit, which may stimulate the uterus. Pregnant women should choose fully ripe fruit and check any doubt with their doctor.
Is papaya good for digestion?
Ripe papaya has 2.8 g fibre per 100 g and plenty of water, which helps regular bowel movements for many people. The enzyme papain is mostly in the unripe fruit's latex. Persistent digestive problems need a doctor's assessment, not just a change of fruit.
Can people with diabetes eat papaya?
Papaya is one of the easier fruits to fit in: 4.6 g carbohydrate and 4.1 g sugars per 100 g, with 2.8 g fibre. A small bowl with a meal suits most plans. Those taking diabetes medicines should check the portion with their doctor or dietitian.
How much vitamin C is in papaya?
IFCT 2017 lists 43.1 mg vitamin C per 100 g of ripe papaya, about 54 per cent of a man's and 66 per cent of a woman's daily requirement, putting it alongside orange as an everyday source.
Related foods and tables
Raw papaya
Nutrition per 100 g, from IFCT 2017.
Mango
Nutrition per 100 g, from IFCT 2017.
Guava
Nutrition per 100 g, from IFCT 2017.
Muskmelon
Nutrition per 100 g, from IFCT 2017.
Banana
Nutrition per 100 g, from IFCT 2017.
Papaya vs Mango
Side by side, per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.