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

Papayas, raw

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 for selected serving 43 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 9 grams
Default serving size  ⓘ Serving sizes are mostly 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 0 mg
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)

Source:
Check out our full article on Papaya glycemic index
Check out our Glycemic index chart page for the full list.
38

Papaya Glycemic load (GL)

5

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 6% 9.4% 15% 4.3% 16% 1% 2.2% 15% 5.2% 3.3%
Calcium: 60mg of 1,000mg 6%
Iron: 0.75mg of 8mg 9.4%
Magnesium: 63mg of 420mg 15%
Phosphorus: 30mg of 700mg 4.3%
Potassium: 546mg of 3,400mg 16%
Sodium: 24mg of 2,300mg 1%
Zinc: 0.24mg of 11mg 2.2%
Copper: 0.14mg of 1mg 15%
Manganese: 0.12mg of 2mg 5.2%
Selenium: 1.8µg of 55µg 3.3%
More about mineral coverage chart

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
0.05 mg
TOP 83%
Sodium
8 mg
TOP 87%
Iron
0.25 mg
TOP 87%
Selenium
0.6 µg
TOP 88%
Zinc
0.08 mg
TOP 92%
Phosphorus
10 mg
TOP 93%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 57% 6% 0% 203% 5.8% 6.2% 6.7% 11% 8.8% 28% 0% 3.3% 6.5%
Vitamin A: 2850IU of 5,000IU 57%
Vitamin E : 0.9mg of 15mg 6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 183mg of 90mg 203%
Vitamin B1: 0.07mg of 1mg 5.8%
Vitamin B2: 0.08mg of 1mg 6.2%
Vitamin B3: 1.1mg of 16mg 6.7%
Vitamin B5: 0.57mg of 5mg 11%
Vitamin B6: 0.11mg of 1mg 8.8%
Folate: 111µg of 400µg 28%
Vitamin B12: 0µg of 2µg 0%
Choline: 18mg of 550mg 3.3%
Vitamin K: 7.8µg of 120µg 6.5%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin C
61 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
0.19 mg
TOP 82%
Vitamin B3
0.36 mg
TOP 83%
Vitamin B6
0.04 mg
TOP 84%
Vitamin B1
0.02 mg
TOP 85%
Vitamin B2
0.03 mg
TOP 88%
Choline
6.1 mg
TOP 90%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
More about vitamin chart - relative view

Macronutrients chart

11% 86%
Protein:
Daily Value: 1%
0.5 g of 50 g
0.5 g (1% of DV )
Fats:
Daily Value: 0%
0.3 g of 65 g
0.3 g (0% of DV )
Carbs:
Daily Value: 4%
10.8 g of 300 g
10.8 g (4% of DV )
Water:
Daily Value: 4%
88.1 g of 2,000 g
88.1 g (4% of DV )
Other:
0.4 g
0.4 g
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 8.6% 3.1% 1.7% 1.8% 3.6% 0.57% 1.5% 1.6% 2.1%
Tryptophan: 24mg of 280mg 8.6%
Threonine: 33mg of 1,050mg 3.1%
Isoleucine: 24mg of 1,400mg 1.7%
Leucine: 48mg of 2,730mg 1.8%
Lysine: 75mg of 2,100mg 3.6%
Methionine: 6mg of 1,050mg 0.57%
Phenylalanine: 27mg of 1,750mg 1.5%
Valine: 30mg of 1,820mg 1.6%
Histidine: 15mg of 700mg 2.1%
More about aminoacid coverage chart

Fat type information

38% 34% 27%
Saturated Fat: 0.08 g
Monounsaturated Fat: 0.07 g
Polyunsaturated fat: 0.06 g
More about fat type chart

Carbohydrate type breakdown

52% 48%
Starch: 0 g
Sucrose: 0 g
Glucose: 4.1 g
Fructose: 3.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Papaya

72% 16% 12%
Sugar: 7.8 g
Fiber: 1.7 g
Other: 1.3 g

All nutrients for Papaya per selected serving size (100 g)

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 CheeseCheese
Vitamin C 61mg 68% 12% 1.1 times more than LemonLemon
Carbs 11g 4% 47% 2.6 times less than RiceRice
Net carbs 9.1g N/A 47% 5.9 times less than ChocolateChocolate
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Calcium 20mg 2% 54% 6.3 times less than MilkMilk
Potassium 182mg 5% 63% 1.2 times more than CucumberCucumber
Iron 0.25mg 3% 87% 10.4 times less than Beef broiledBeef broiled
Sugar 7.8g 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 Beef broiledBeef broiled
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 E 0.3mg 2% 67% 4.9 times less than KiwifruitKiwifruit
Vitamin A RAE 47µg 5% 35%
Manganese 0.04mg 2% 68%
Selenium 0.6µg 1% 88%
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
Choline 6.1mg 1% 90%
Saturated Fat 0.08g 0% 83% 72.8 times less than Beef broiledBeef broiled
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 Beef broiledBeef broiled
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 3.7g 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

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 43
% Daily Value*
0.4%
Total Fat 0.26g
0.37%
Saturated Fat 0.08g
0
Trans Fat 0g
0
Cholesterol 0mg
0.35%
Sodium 8mg
3.6%
Total Carbohydrate 11g
6.8%
Dietary Fiber 1.7g
Total Sugars 0g
Includes ? g Added Sugars
Protein 0.47g
Vitamin D 0mcg 0

Calcium 20mg 2%

Iron 0.25mg 3.1%

Potassium 182mg 5.4%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.