Papaya Nutrition Facts & Health Benefits

Papaya is yummy & has powerful antioxidants that lower the risk of conditions like heart disease

Table of Contents

How This Helps

Health Benefits and Useful in:
Heart Disease | Rheumatoid Arthritis | Cancer | Cardiovascular disorders | Hair | Skin | Premature aging | Acid reflux |  Inflammation | Macular Degeneration | IBS

Papaya Nutrition Facts

Papaya is packed with nutrients, vitamins, and minerals.
Serving size: 100 g
Nutrients Amount
Energy                 179 kJ (43 kcal)
Water                         88.06 g
Carbohydrates 10.82 g
Sugars                         7.82 g
Dietary fiber         1.7 g
Fat                                 0.26 g
Protein                 0.47 g
Vitamin A equiv. 47 μg
beta-carotene 274 μg
lutein zeaxanthin 89 μg
Thiamine (B1) 0.023 mg
Riboflavin (B2) 0.027 mg
Niacin (B3)         0.357 mg
Pantothenic acid (B5) 0.191 mg
Folate (B9)         38 μg
Vitamin C                 62 mg
Vitamin E                 0.3 mg
Vitamin K                 2.6 μg
Calcium                 20 mg
Iron                         0.25 mg
Magnesium         21 mg
Phosphorus         10 mg
Potassium                 182 mg
Sodium                 8 mg
Zinc                         0.08 mg
Source: USDA Nutrient Database

What is papaya?

The papaya is a soft, fleshy,
exceptionally healthy tropical fruit. It is loaded with antioxidants that may
reduce inflammation, fight disease, and keep you looking young. Papayas grow in
tropical climates such as India, Mexico, & the Caribbean, and are also
called papaws. Their sweet flavor, vibrant color, and health benefits make
them a favorite fruit. The papaya is available year-round and can be added to
smoothies, salads, and other recipes needing some tangy taste.

The potential health benefits of
eating papaya include a reduced risk of heart disease, diabetes, cancer,
helping constipation & digestion, controlling blood sugar for diabetics,
lowering blood pressure, and enhancing wound healing.

Listed below are some of the
health benefits. Consider including the papaya as part of your daily diet and
let it go to work for you.

Health benefits of papaya

The nutrients found in papaya
are considered to have a range of health benefits. They may help protect
against several health conditions.

Papaya contains a chemical
called papain, which breaks down carbohydrates, proteins, and fats. Papaya also
has a compound called carpain, which seems to have the ability to kill specific
parasites, and it may affect the central nervous system
. That may lend papaya to
have antibacterial, antifungal, anti-inflammatory, antioxidant, and
immune-stimulating consequences. The fruit is also rich in Vitamin C that has
also benefited many health conditions.

Papaya brings several benefits for your health including the following:

1. Lowers cholesterol

Papaya is rich in fiber, Vitamin
C and antioxidants that prevent cholesterol build up in your arteries. Too much
cholesterol build-up may result in many heart ailments including heart attack
and hypertension.

2. Improves heart health

fiber, potassium, and vitamin content in papaya helps to ward off heart
disease. An increase in potassium intake together with a reduction in sodium
intake is the most important dietary change that someone can make to reduce
their risk of cardiovascular disease. The high concentration of antioxidants like Vitamin A and C in papaya prevents cholesterol oxidation. Oxidized cholesterol is able to stick to the blood vessels and form plaques. Papaya is also rich in dietary fiber, which has a lot of benefits such as help lower cholesterol levels. In addition, Folate present in Papaya, converts homocysteine, a compound to amino acids like methionine and cysteine. If homocysteine is not converted to its harmless products, it can cause significant damage to the blood vessels in the heart, leading to stroke.

3. Helps in weight loss

Say what? Can papaya in your
diet help in weight loss? Those looking to lose weight
must include papaya in their diet because it’s extremely low in calories. The
fiber content in papaya leaves you feeling full and clears your bowel movement
making your weight loss regime simpler. Papaya is excellent for weight loss due
to its low-calorie count. Since the fruit is also a great source of fiber,
papaya is not only physically satisfying – it will also help you stay full
longer. Because of this, you may consume fewer calories every day.

The fiber in papaya promotes healthy
digestion. With improved digestion, you will feel and look less bloated, which
may even help flatten your stomach.

4. Strengthen bones

Low intakes of vitamin K have
been correlated with a greater risk of bone fracture. Adequate vitamin K intake
is essential for good health, as it enhances calcium absorption and might
reduce urinary excretion of calcium, which means that there is more calcium in
the body to strengthen and rebuild bones.

5. Boosts your immunity

Your immunity system acts as a
shield against various infections that may make you really ill. A single
spoonful comprises more than 200 percent of your daily requirement of Vitamin
C, which makes it great for your own immunity.

6. Fights diabetes

Papaya is a superb food option
for diabetics as it’s a low-sugar content, though it’s sweet to taste. Also,
people with pre-diabetes may eat papaya
to stop it from occurring. Studies have shown that individuals with type 1
diabetes who have polyunsaturated diets have lower blood sugar levels, and
individuals with type 2 diabetes might have improved blood glucose, lipid, and
insulin levels. One small papaya provides about 3 g of fiber, which is equal to
only 17 grams of carbs.

7. Promotes eye health

Zeaxanthin, an antioxidant found
in papaya, filters out harmful blue light beams. It’s considered to play a
protective role in eye health, and it might ward off macular degeneration. But,
a higher intake of fruits has been shown to reduce the chance of and
development of age-related macular degeneration. Papaya is rich in Vitamin A and other flavonoids like zeaxanthin, beta-carotene, lutein, and cryptoxanthin, which keep the mucous membranes in the eyes healthy and prevents damage. Vitamin A also prevents age-related macular degeneration.  Lutein and
zeaxanthin are two antioxidants used in the eyes. 

8. Reduces arthritis

Arthritis can be a very debilitating
disease and those who have it can find their quality of life decreased
significantly. Choline is a crucial and versatile nutrient found in papayas
that assists our own bodies in sleep, muscle movement, learning, and memory.
Choline also helps to keep the structure of cellular membranes, aids in the
transmission of neural impulses assists in the absorption of fat and reduces
chronic inflammation.

9. Helps Constipation Relief

Eating a papaya daily can help
provide constipation relief as it has a digestive enzyme called papain together
with fiber which will help improve your digestive health. The enzyme papain aids
digestion. Papaya is also high in fiber and water content, both of which help
to stop constipation and promote a healthy digestive tract.

10. Prevents signs of aging

Papaya is rich in Vitamin C,
Vitamin E and antioxidants such as beta-carotene which can help prevent skin
from free radical damage. This keeps wrinkles and other signs of aging from

11. Prevents cancer

Papaya is a rich source of antioxidants,
phytonutrients and flavonoids which prevent cells from free radical damage.
Some studies also have linked the intake papaya to lower risk of prostate and
colon cancer. Consuming the antioxidant beta-carotene, located in papayas, may
decrease cancer risk. Among younger men, diets full of beta-carotene can play a
protective role against prostate cancer, according to a study published in the
journal Cancer Epidemiology and Prevention Biomarkers.

12 Reduce Acid Reflux &

The Papain enzyme helps enhance digestion and reduces heartburn.
This fruit is packed with antioxidants, vitamin C, vitamin A, and amino acids.
Due to the high water content, it aids in digestion and keeping the body
hydrated. It neutralizes the acid from the gut, reducing the reflux

13. Gum disease

Studies show that
applying a gel comprising fermented papaya into spaces around teeth called
periodontal pockets can decrease gum bleeding, plaque, and gum inflammation in
people with gum disease.

14. Wound healing

Studies show
that using a dressing containing papaya fruit into the advantages of a reopened
surgical wound reduces recovery time and duration of hospitalization compared
to treating the reopened wound using a hydrogen peroxide dressing.

15. Hair wellbeing Papaya is
also perfect for hair since it contains vitamin A, a nutrient necessary for
sebum production, which keeps hair moisturized. Vitamin A is also essential for
the development of all bodily tissues, including hair and skin. Adequate intake
of vitamin C, which papaya can supply, is required for the building and upkeep
of collagen, which offers structure to the skin.

16. Skin and healing

When used topically, mashed
papaya seems to be beneficial for promoting wound healing and preventing
infection of burned areas. Researchers feel that the proteolytic enzymes
chymopapain and papain in papaya are accountable for their beneficial effects.
Ointments containing the papain enzyme also have been used as a treatment for
decubitus ulcers (bedsores).

17. Inflammatory Diseases

Papaya contains more than 200 essential amino acids and several enzymes including, the proteolytic enzyme, papain. Papain is an effective anti-inflammatory molecule, which prevents inflammation in the stomach and digestive tract. It helps in the rapid digestion of proteins, thereby reducing the incidence of acid reflux. Moreover, it is very effective against stomach ulcers and even provides relief for people suffering from IBS.

Papaya Seeds

Many people throw away seeds
after cutting the fruit. Bear in mind that the seeds are edible, too, so it is
perfectly fine to eat them. The seeds have a crunchy texture
and a slightly peppery flavor, making them an ideal seasoning for many dishes.

Simply scoop the seeds out and save them for later. Upon removing the seeds, rinse them in water, sift the seeds with your hands to remove any
residue, and set them on a paper towel dry. Grind or crush the seeds prior to adding them to

Precautions & Side effects

Papaya can have adverse effects
when taken by mouth in massive quantities or when applied to the skin as papaya
latex. Papaya latex comprises papain. Taking large quantities of papain by
mouth can damage the esophagus, the food tube in the throat. Applying papaya
latex into the skin can cause severe irritation and allergic reactions in
certain people.



Pregnancy and breast-feeding:
Papaya can also be problematic when taken in large amounts by mouth during
pregnancy. Do not take papaya orally in medicinal amounts if you’re pregnant.
There’s some evidence that unprocessed papain, among the compounds found in
papaya, might poison the fetus or cause birth defects. Not enough is known
about the safety of papaya during childbirth. It’s ideal to refrain from taking
it in quantities higher than ordinary food amounts.


Diabetes: Papaya that’s been
fermented may lower blood glucose. People with diabetes who are taking drugs to
reduce their blood glucose should pay close attention to their blood glucose as
adjustments to medications may be needed.

Low blood glucose: Papaya that’s
been fermented may lower blood glucose. Taking this kind of papaya might create
blood glucose too low in those who already have low blood sugar levels.

Underactive thyroid gland
(hypothyroidism): There’s concern that eating large quantities of papaya might
cause this condition worse.

Latex allergy: If you’re
allergic to latex, there’s a good chance you’re also allergic to papaya. In
case you have a latex allergy, avoid eating papaya, or taking products that
contain papaya.

Papain infection: Papaya
includes the enzyme papain. If you’re allergic to papain, avoid eating papaya
or taking products that contain papaya.


Papaya is a delicious
low-calorie sweet-tasting fruit that is full of valuable nutrients, vitamins, and minerals. Its powerful antioxidants may lessen your risk of many diseases
such as heart disease and cancer.
It may also defend against the visible signs
of aging, helping your skin stay smooth and youthful. And the best part is you
can enjoy each part of this fruit. Papaya is a versatile fruit that could do
more than satisfy your taste buds. Consider adding this delicious and healthy
fruit to your diet now.


Have a Question?