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Papaya nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Papaya

Papaya
Glycemic index ⓘ Source:
Check out our full article on Papaya glycemic index
Check out our Glycemic index chart page for the full list.
38 (low)
Glycemic load 5 (low)
Insulin index ⓘ https://www.researchgate.net/publication/247204692 129
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 0mg
TOP 12% Vitamin C ⓘHigher in Vitamin C content than 88% of foods
TOP 20% Vitamin A ⓘHigher in Vitamin A content than 80% of foods
TOP 31% Folate, food ⓘHigher in Folate, food content than 69% of foods
TOP 35% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 65% of foods
TOP 37% Cryptoxanthin, beta ⓘHigher in Cryptoxanthin, beta content than 63% of foods

Papaya calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 43
Calories in 1 cup 1" pieces 62 145 g
Calories in 1 cup, mashed 99 230 g
Calories in 1 fruit, small 68 157 g
Calories in 1 fruit, large 336 781 g

Papaya Glycemic index (GI)

38

Papaya Glycemic load (GL)

5

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% 86%
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

38% 34% 27%
Saturated Fat: 0.081 g
Monounsaturated Fat: 0.072 g
Polyunsaturated fat: 0.058 g

Carbohydrate type breakdown

52% 48%
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

72% 16% 12%
Sugar: 7.82 g
Fiber: 1.7 g
Other: 1.3 g

All nutrients for Papaya per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 43kcal 2% 90% 1.1 times less than OrangeOrange
Protein 0.47g 1% 90% 6 times less than BroccoliBroccoli
Fats 0.26g 0% 86% 128.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 60.9mg 68% 12% 1.1 times more than LemonLemon
Net carbs 9.12g N/A 47% 5.9 times less than ChocolateChocolate
Carbs 10.82g 4% 47% 2.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.25mg 3% 87% 10.4 times less than BeefBeef
Calcium 20mg 2% 54% 6.3 times less than MilkMilk
Potassium 182mg 5% 63% 1.2 times more than CucumberCucumber
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Sugar 7.82g N/A 43% 1.1 times less than Coca-ColaCoca-Cola
Fiber 1.7g 7% 40% 1.4 times less than OrangeOrange
Copper 0.05mg 5% 83% 3.2 times less than ShiitakeShiitake
Zinc 0.08mg 1% 92% 78.9 times less than BeefBeef
Starch 0g 0% 100% N/APotato
Phosphorus 10mg 1% 93% 18.2 times less than Chicken meatChicken meat
Sodium 8mg 0% 87% 61.3 times less than White BreadWhite Bread
Vitamin A 950IU 19% 20% 17.6 times less than CarrotCarrot
Vitamin A RAE 47µg 5% 35%
Vitamin E 0.3mg 2% 67% 4.9 times less than KiwifruitKiwifruit
Selenium 0.6µg 1% 88%
Manganese 0.04mg 2% 68%
Vitamin B1 0.02mg 2% 85% 11.6 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 88% 4.8 times less than AvocadoAvocado
Vitamin B3 0.36mg 2% 83% 26.8 times less than Turkey meatTurkey meat
Vitamin B5 0.19mg 4% 82% 5.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 84% 3.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.6µg 2% 62% 39.1 times less than BroccoliBroccoli
Folate 37µg 9% 39% 1.6 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.08g 0% 83% 72.8 times less than BeefBeef
Monounsaturated Fat 0.07g N/A 83% 136.1 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 89% 813.3 times less than WalnutWalnut
Tryptophan 0.01mg 0% 97% 38.1 times less than Chicken meatChicken meat
Threonine 0.01mg 0% 98% 65.5 times less than BeefBeef
Isoleucine 0.01mg 0% 98% 114.3 times less than Salmon rawSalmon raw
Leucine 0.02mg 0% 98% 151.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.03mg 0% 97% 18.1 times less than TofuTofu
Methionine 0mg 0% 98% 48 times less than QuinoaQuinoa
Phenylalanine 0.01mg 0% 98% 74.2 times less than EggEgg
Valine 0.01mg 0% 98% 202.9 times less than Soybean rawSoybean raw
Histidine 0.01mg 0% 98% 149.8 times less than Turkey meatTurkey meat
Fructose 3.73g 5% 82% 1.6 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.