Calories in Papaya: Nutritional facts for Papaya Types

Raw papaya contains 43 calories per 100g (3.5oz). Dried papaya contains 321 calories per 100g (3.5oz).

Raw papaya contains 430 calories per 1kg (2.2lbs). Dried papaya contains 3210 calories per 1kg (2.2lbs). One bowl of papaya holding 1kg (1000g or 35.3oz) of cubed raw papaya contains 430 calories.

One medium raw papaya (500g or 17.6oz) contains 215 calories. One large raw papaya (780g or 27.5oz) contains 335 calories. One small raw papaya (304g or 10.7oz) contains 131 calories.

Papaya offers several benefits to health, as supported by research. The health benefits of papaya are listed below:

• Rich in Antioxidants: Papaya contains antioxidants including vitamin C, vitamin E, and carotenoids (such as lycopene and beta-carotene), which help neutralize harmful free radicals in the body, reducing oxidative stress. (Santana LF, Inada AC, Espirito Santo BLS, Filiú WFO, Pott A, Alves FM, Guimarães RCA, Freitas KC, Hiane PA. (2019). Nutraceutical Potential of Carica papaya in Metabolic Syndrome.)
• Aids Digestion: Papaya contains an enzyme called papain, which helps break down proteins. This, along with its fiber and water content, promotes healthy digestion and can help prevent constipation. (Muss C, Mosgoeller W, Endler T. (2013). Papaya preparation (Caricol®) in digestive disorders.)
• Supports Immune Function: The high vitamin C content in papaya is crucial for a healthy immune system, helping to stimulate the body's defenses against infections. (Carr AC, Maggini S. (2017). Vitamin C and Immune Function.)
• May Promote Heart Health: Papaya's fiber, potassium, and vitamin content contribute to cardiovascular health. Potassium helps manage blood pressure, while fiber and antioxidants can help lower cholesterol levels and prevent the oxidation of cholesterol. (Aravind G, Bhowmik D, Duraivel S, Harish G. (2013). Traditional and Medicinal Uses of Carica papaya.)
• Possesses Anti-inflammatory Properties: Nutrients found in papaya, including vitamin C and carotenoids like beta-carotene, have anti-inflammatory effects that help reduce inflammation throughout the body. (Zhou L, Wang H, Chen P, Xie Q, He S. (2011). Carotenoids Content in Papaya and Their Effects on Oxidative Stress.)

Papaya consumption has potential downsides for some individuals like the ones listed below:

• Potential Allergic Reactions: Some people may be allergic to papaya, particularly those with latex allergies, due to cross-reactivity with proteins like chitinases found in both. Reactions can range from mild itching to severe responses. (Blanco C, Díaz-Perales A, Collada C, Sánchez-Monge R, Aragoncillo C, Castillo R, Ortega N, Alvarez M, Carrillo T, Salcedo G. (1998). Class I chitinases as potential panallergens involved in the latex-fruit syndrome.) Individuals with latex allergies should exercise caution or avoid papaya. An alternative tropical fruit could be mango or pineapple, provided no allergy exists to those.
• Digestive Upset (Excess Intake): While papain aids digestion, consuming very large amounts of papaya, especially unripe green papaya which has higher papain concentrations, might cause stomach irritation or digestive upset in sensitive individuals. Moderation is key; stick to recommended serving sizes (e.g., 1 cup cubed).
• Potential Interaction with Blood Thinners: Papaya might increase the effects of blood-thinning medications like warfarin, potentially increasing bleeding risk. (Izzo AA, Ernst E. (2009). Interactions between herbal medicines and prescribed drugs: an updated systematic review.) Individuals on these medications should consult their doctor before consuming papaya regularly.
• Unripe Papaya Risks during Pregnancy: Unripe or semi-ripe papaya contains high levels of latex, which could potentially stimulate uterine contractions. While ripe papaya is generally considered safe, pregnant women are advised to avoid unripe papaya. (Adebiyi A, Adaikan PG, Prasad RN. (2002). Papaya (Carica papaya) consumption is unsafe in pregnancy: fact or fable? Scientific evaluation of a common belief in some parts of Asia using a rat model.) Consult a healthcare provider for specific advice during pregnancy.

Yes, papaya is good for a person’s health because it is a nutrient-dense fruit offering significant amounts of Vitamin C, Vitamin A (as carotenoids), folate, potassium, and fiber. Papaya is high in Vitamin C and antioxidants which contribute to immune health and protect against cellular damage caused by oxidative stress (Santana LF, et al. (2019). Nutraceutical Potential of Carica papaya in Metabolic Syndrome.). The enzyme papain aids protein digestion, promoting digestive health (Muss C, et al. (2013). Papaya preparation (Caricol®) in digestive disorders.). The combination of fiber, potassium, and antioxidants supports heart health by helping to regulate blood pressure and cholesterol levels (Aravind G, et al. (2013). Traditional and Medicinal Uses of Carica papaya.). 

Yes, papayas are good for women, and offers relevant benefits such as high folate content, which is particularly important for women of childbearing age, as folate plays a critical role in preventing neural tube defects during early pregnancy (Czeizel AE, Dudás I. (1992). Prevention of the first occurrence of neural-tube defects by periconceptional vitamin supplementation.). Papaya benefits for women also includes providing a rich supply of Vitamin C and other antioxidants which support skin health by aiding collagen production and protecting against sun damage, contributing to a healthy appearance. The digestive enzyme papain has been attributed to many papaya benefits for females, as it can help alleviate common digestive issues like bloating and constipation.

One cup serving of cubed papaya (145g) fits the recommendation for fruit intake, as outlined in the Dietary Guidelines for Americans. Including one cup of papaya as part of the daily fruit intake is a healthy way to obtain various nutrients.

Consuming papaya as part of a varied fruit intake within the recommended 1.5-2 cups per day ensures nutritional benefits without potential issues from overconsumption. Eating excessive amounts, such as multiple whole papayas daily, could lead to digestive upset (gas, bloating) due to fiber and papain content. Very high intake of beta-carotene-rich foods like papaya over extended periods could potentially lead to carotenemia, which is a harmless condition causing yellowish skin discoloration. 

The calorie content of papaya depends on whether fresh or dried, and to a lesser extent, ripeness. Fresh ripe papaya, Hawaiian (Solo) or Mexican (Maradol), contains 43 calories per 100 grams. Green (unripe) papaya has a similar calorie count, listed slightly lower around 39-43 calories per 100 grams. The most significant difference lies with dried papaya. The dehydration process removes water, concentrating the fruit's natural sugars and nutrients, leading to a much higher calorie density. Dried papaya contains 321 calories per 100 grams, which is over seven times the calories of fresh papaya by weight. Fresh papaya (ripe or green) is the lowest calorie type, while dried papaya is the highest calorie type.

The origin of the papaya (Carica papaya) is traced to southern Mexico and Central America, and was cultivated by indigenous peoples in these regions for centuries before European contact. Spanish and Portuguese explorers encountered the fruit in the early 16th century and were instrumental in its rapid spread throughout the tropics. They carried seeds to the Caribbean, the Philippines (via the Manila galleons), India, and Africa. Papaya adapted well to tropical climates, becoming a staple fruit globally. Its integration into cuisine varies; in Latin America, ripe papaya is commonly eaten fresh, simply with lime juice, or blended into drinks (aguas frescas). In Southeast Asia, particularly Thailand, Laos, and Vietnam, the unripe green papaya became a key ingredient for savory salads like Som Tum and Gỏi Đu Đủ, valued for its crisp texture and ability to absorb pungent, spicy, sweet, and sour flavors. Green papaya in the Philippines is a common vegetable added to soups like Chicken Tinola. The enzyme papain, extracted from papaya latex, also gained commercial importance as a meat tenderizer.