Vegetables and mushrooms · IFCT 2017
Raw papaya: nutrition per 100 g
Per 100 g, raw green papaya gives 24 kcal, 0.5 g protein, 4.4 g carbohydrate and 2.3 g fibre, according to IFCT 2017, and it is 92.0 g water. It supplies 20.7 mg vitamin C and 164 micrograms of beta-carotene, which ranks 11th of 31 vegetables. Raw papaya is a light, crunchy vegetable for sambharo, thoran and khar, quite unlike the sweet ripe fruit.
About raw papaya
Papaya trees grow in almost every warm Indian backyard, and the hard green fruit is picked well before it ripens to cook as a vegetable. IFCT 2017 records names in 16 languages: katcha pepita in Hindi and Punjabi, pempe kacha in Bengali, kesa omita in Assamese, papayi in Gujarati, omakaya in Malayalam, pappalikkaai in Tamil, boppayi kaya in Telugu, parangi in Kannada, amrutabhanda in Odia and dudde in Konkani.
Its firm, pale flesh takes on spice well and stays crisp when grated. Gujarat serves papaya sambharo, a quick stir-fry of grated papaya and green chilli, alongside fafda and jalebi. Assamese cooks make omita khar, raw papaya cooked with an alkaline extract of banana peel ash. Bengal adds it to fish curries and a light dalna, Kerala and Tamil Nadu make omakka thoran and papaya kootu, and Bihar and Uttar Pradesh cook kachha papita ki sabzi.
What raw papaya brings to a meal
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Vitamin C in a light vegetable
Raw papaya carries 20.7 mg vitamin C per 100 g, 12th of 36 vegetables. A woman gets 32 per cent of her daily vitamin C from 100 g of green papaya, more if it is eaten raw in a salad.
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Beta-carotene ranks 11th
With 164 micrograms of beta-carotene per 100 g, green papaya ranks 11th of 31 vegetables. Ripe papaya develops far more of the orange pigment as it sweetens.
- 03
Very light
At 24 kcal and 92.0 g water per 100 g, raw papaya fills a plate for very little energy. Its 3.6 g sugars are modest compared with the ripe fruit.
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Low in protein and iron
Green papaya ranks last of 39 vegetables for protein, 0.5 g, and iron, 0.2 mg per 100 g. Serve it with dal, fish or curd for a balanced meal.
Raw 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 | 0.5 g | 1% | 1% |
| Carbohydrate (available) | 4.4 g | ||
| Dietary fibre | 2.3 g | ||
| Free sugars | 3.6 g | ||
| Total fat | 0.2 g | ||
| Water | 92 g | ||
| Fats | |||
| Saturated fat | 0.07 g | ||
| Monounsaturated fat | 0.04 g | ||
| Polyunsaturated fat | 0.08 g | ||
| Omega-3 (alpha-linolenic acid) | 10 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 23 mg | 2% | 2% |
| Iron | 0.2 mg | 1% | 1% |
| Zinc | 0.08 mg | 0% | 1% |
| Magnesium | 15 mg | 3% | 4% |
| Phosphorus | 24 mg | ||
| Potassium | 173 mg | ||
| Sodium | 8 mg | ||
| Copper | 0.05 mg | ||
| Selenium | 1.3 µg | ||
| Vitamins | |||
| Vitamin C | 20.7 mg | 26% | 32% |
| Beta-carotene | 164 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 0.12 mg | 1% | 1% |
| Vitamin B6 | 0.03 mg | 1% | 2% |
| Folate (B9) | 30 µg | 10% | 14% |
| Vitamin E (alpha-tocopherol) | 0.04 mg | ||
| Vitamin K1 | 2.4 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. Raw papaya: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/raw-papaya/
Where raw papaya sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Beta-carotene | 164 µg | 11th of 31 | 52nd of 160 |
| Vitamin C | 20.7 mg | 12th of 36 | 62nd of 130 |
| Folate (B9) | 30 µg | 22nd of 39 | 104th of 197 |
| Dietary fibre | 2.3 g | 27th of 39 | 147th of 182 |
| Calcium | 23 mg | 23rd of 39 | 161st of 242 |
How raw papaya is eaten
- Papaya sambharo in Gujarat: grated raw papaya and carrot stir-fried with mustard seeds, green chilli and turmeric.
- Omita khar in Assam: raw papaya cooked with lentils and khar, an alkaline liquid filtered from banana peel ash.
- Omakka thoran in Kerala: grated papaya stir-fried with coconut, shallots and curry leaves.
- Pepe diye macher jhol in Bengal: raw papaya cubes cooked in a light fish curry with ginger and cumin.
- Raw papaya salad: fine shreds tossed with lime, roasted peanuts, chilli and a little jaggery.
Recipes in the NNWA database that use it
Cooked dishes that use it, with calories per serving
Before you plan around it
Raw and semi-ripe papaya contain a milky latex rich in papain. Indian tradition advises pregnant women to avoid green papaya, and animal studies suggest the latex can trigger uterine contractions, so pregnant women should leave raw papaya out and ask their doctor about ripe papaya. The latex can also irritate the skin while cutting, and people with latex allergy may react. Peel the papaya, scoop out the seeds and rinse the flesh before cooking.
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 raw papaya
Is raw papaya safe in pregnancy?
Raw and semi-ripe papaya are traditionally avoided in pregnancy because their latex may stimulate uterine contractions. Pregnant women should not eat raw papaya and should ask their doctor about fully ripe papaya, which has much less latex.
Is raw papaya good for digestion?
Raw papaya contains papain, an enzyme that breaks down protein, which is why it is used to tenderise meat. It also brings 2.3 g fibre per 100 g. Whether eating it noticeably aids human digestion is less clear; it is best seen as a light vegetable.
Is raw papaya good for weight loss?
It is very low in energy, 24 kcal per 100 g in IFCT 2017, and high in water, so it adds volume to meals. As part of a balanced diet with enough protein, it can help keep meals light.
Related foods and tables
Papaya
Nutrition per 100 g, from IFCT 2017.
Raw mango
Nutrition per 100 g, from IFCT 2017.
Raw jackfruit
Nutrition per 100 g, from IFCT 2017.
Plantain (raw banana)
Nutrition per 100 g, from IFCT 2017.
Carrot
Nutrition per 100 g, from IFCT 2017.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene 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.
All vegetables and mushrooms
39 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.