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Papaya nutrition, glycemic index, calories, net carbs & more

Papayas, raw
*all the values are displayed for the amount of 100 grams

Papaya Glycemic index (GI)

59
Article author photo Zvart Movsisyan by Zvart Movsisyan | Last updated on December 04, 2020
Education: Medical biochemistry MD

There are a few studies on the topic of the Glycemic Index (GI) of papayas, but most of them demonstrate a medium GI value.

According to the GI data of The University of Sydney, both row and ripe papayas have a medium GI of 60 (1).

According to one study, which examines the GI values of common Malaysian fruits, papaya has a GI of 58±6 (2).

Based on another research, different forms of papaya - bite-size and puree - show different GI values, 38 and 42, respectively. Here we can see a low GI value demonstrated for papaya (3).

So, taking into account the most reliable and available data, we choose 59 as the average glycemic index of papaya.

Papaya Glycemic

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.ncbi.nlm.nih.gov/pubmed/18364324
  3. https://www.ncbi.nlm.nih.gov/pubmed/28972240
Article author photo Zvart Movsisyan
Education: Medical biochemistry MD
Last updated: December 04, 2020

Important nutritional characteristics for Papaya

Papaya
59 (medium)
Insulin index ⓘ https://www.researchgate.net/publication/247204692
129
Calories
43
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
9.12 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup 1" pieces (145 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-4 (alkaline)
88% Vitamin C
80% Vitamin A
69% Folate, food
65% Vitamin A RAE
63% Cryptoxanthin, beta
Explanation: The given food contains more Vitamin C than 88% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Folate, food, Vitamin A RAE, and Cryptoxanthin, beta.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 10% 15% 5% 17% 2% 3% 15% 6% 4% 4%
Calcium: 20 mg of 1,000 mg 2%
Iron: 0.25 mg of 8 mg 3%
Magnesium: 21 mg of 420 mg 5%
Phosphorus: 10 mg of 700 mg 1%
Potassium: 182 mg of 3,400 mg 5%
Sodium: 8 mg of 2,300 mg 0%
Zinc: 0.08 mg of 11 mg 1%
Copper: 0.045 mg of 1 mg 5%
Manganese: 0.04 mg of 2 mg 2%
Selenium: 0.6 µg of 55 µg 1%
Choline: 6.1 mg of 550 mg 1%

Mineral chart - relative view

Calcium
20 mg
TOP 54%
Magnesium
21 mg
TOP 57%
Potassium
182 mg
TOP 63%
Manganese
0.04 mg
TOP 68%
Copper
0.045 mg
TOP 83%
Sodium
8 mg
TOP 87%
Iron
0.25 mg
TOP 87%
Selenium
0.6 µg
TOP 88%
Choline
6.1 mg
TOP 90%
Zinc
0.08 mg
TOP 92%
Phosphorus
10 mg
TOP 93%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 6% 0% 203% 6% 7% 7% 12% 9% 28% 0% 7%
Vitamin A: 950 IU of 5,000 IU 19%
Vitamin E : 0.3 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 60.9 mg of 90 mg 68%
Vitamin B1: 0.023 mg of 1 mg 2%
Vitamin B2: 0.027 mg of 1 mg 2%
Vitamin B3: 0.357 mg of 16 mg 2%
Vitamin B5: 0.191 mg of 5 mg 4%
Vitamin B6: 0.038 mg of 1 mg 3%
Folate: 37 µg of 400 µg 9%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.6 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
60.9 mg
TOP 12%
Vitamin A
950 IU
TOP 20%
Folate
37 µg
TOP 39%
Vitamin K
2.6 µg
TOP 62%
Vitamin E
0.3 mg
TOP 67%
Vitamin B5
0.191 mg
TOP 82%
Vitamin B3
0.357 mg
TOP 83%
Vitamin B6
0.038 mg
TOP 84%
Vitamin B1
0.023 mg
TOP 85%
Vitamin B2
0.027 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

11% 89%
Protein:
Daily Value: 1%
0.47 g of 50 g
1%
Fats:
Daily Value: 0%
0.26 g of 65 g
0%
Carbs:
Daily Value: 4%
10.82 g of 300 g
4%
Water:
Daily Value: 4%
88.06 g of 2,000 g
4%
Other:
0.39 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 9% 4% 2% 2% 4% 1% 2% 2% 3%
Tryptophan: 8 mg of 280 mg 3%
Threonine: 11 mg of 1,050 mg 1%
Isoleucine: 8 mg of 1,400 mg 1%
Leucine: 16 mg of 2,730 mg 1%
Lysine: 25 mg of 2,100 mg 1%
Methionine: 2 mg of 1,050 mg 0%
Phenylalanine: 9 mg of 1,750 mg 1%
Valine: 10 mg of 1,820 mg 1%
Histidine: 5 mg of 700 mg 1%

Fat type information

0.081% 0.072% 0.058%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g

Carbohydrate type breakdown

4.09% 3.73%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.09 g
Fructose: 3.73 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Papaya

7.82% 1.7% 1.3%
Sugar: 7.82 g
Fiber: 1.7 g
Other: 1.3 g

All nutrients for Papaya per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 47% 9.12g 5.9 times less than Chocolate Chocolate
Protein 1% 90% 0.47g 6 times less than Broccoli Broccoli
Fats 0% 86% 0.26g 128.1 times less than Cheese Cheese
Carbs 4% 47% 10.82g 2.6 times less than Rice Rice
Calories 2% 90% 43kcal 1.1 times less than Orange Orange
Starch 0% 100% 0g N/A Potato
Fructose 5% 82% 3.73g 1.6 times less than Apple Apple
Sugar N/A 43% 7.82g 1.1 times less than Coca-Cola Coca-Cola
Fiber 7% 40% 1.7g 1.4 times less than Orange Orange
Calcium 2% 54% 20mg 6.3 times less than Milk Milk
Iron 3% 87% 0.25mg 10.4 times less than Beef Beef
Magnesium 5% 57% 21mg 6.7 times less than Almond Almond
Phosphorus 1% 93% 10mg 18.2 times less than Chicken meat Chicken meat
Potassium 5% 63% 182mg 1.2 times more than Cucumber Cucumber
Sodium 0% 87% 8mg 61.3 times less than White Bread White Bread
Zinc 1% 92% 0.08mg 78.9 times less than Beef Beef
Copper 5% 83% 0.05mg 3.2 times less than Shiitake Shiitake
Vitamin A 19% 20% 950IU 17.6 times less than Carrot Carrot
Vitamin E 2% 67% 0.3mg 4.9 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 68% 12% 60.9mg 1.1 times more than Lemon Lemon
Vitamin B1 2% 85% 0.02mg 11.6 times less than Pea Pea
Vitamin B2 2% 88% 0.03mg 4.8 times less than Avocado Avocado
Vitamin B3 2% 83% 0.36mg 26.8 times less than Turkey meat Turkey meat
Vitamin B5 4% 82% 0.19mg 5.9 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 84% 0.04mg 3.1 times less than Oat Oat
Folate 9% 39% 37µg 1.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 62% 2.6µg 39.1 times less than Broccoli Broccoli
Tryptophan 0% 97% 0.01mg 38.1 times less than Chicken meat Chicken meat
Threonine 0% 98% 0.01mg 65.5 times less than Beef Beef
Isoleucine 0% 98% 0.01mg 114.3 times less than Salmon Salmon
Leucine 0% 98% 0.02mg 151.9 times less than Tuna Tuna
Lysine 0% 97% 0.03mg 18.1 times less than Tofu Tofu
Methionine 0% 98% 0mg 48 times less than Quinoa Quinoa
Phenylalanine 0% 98% 0.01mg 74.2 times less than Egg Egg
Valine 0% 98% 0.01mg 202.9 times less than Soybean Soybean
Histidine 0% 98% 0.01mg 149.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 83% 0.08g 72.8 times less than Beef Beef
Monounsaturated Fat N/A 83% 0.07g 136.1 times less than Avocado Avocado
Polyunsaturated fat N/A 89% 0.06g 813.3 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 8mg
4%
Total Carbohydrate 11g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 20mg 2%

Iron 0mg 0%

Potassium 182mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Papaya nutrition infographic

Papaya nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.