By the Nutriveda editorial team · Updated 10 November 2026
Papaya is a large tropical fruit with soft orange flesh, a mild melon-like sweetness and a cavity full of black seeds. It is light, at 43 kcal per 100 g, and rich in vitamin C. A small bowl of cubes (120 g) has about 52 kcal.
Nutrition per 100 g
| Nutrient | 100 g | Share of EU reference intake* |
|---|---|---|
| Energy | 43 kcal | |
| Protein | 0.5 g | |
| Fat | 0.3 g | |
| of which saturated | 0.1 g | |
| Carbohydrate (total, fibre included) | 10.8 g | |
| of which sugars | 7.8 g | |
| Fibre | 1.7 g | |
| Potassium | 182 mg | 9% |
| Calcium | 20 mg | 2% |
| Magnesium | 21 mg | 6% |
| Iron | 0.2 mg | 2% |
| Sodium | 8.0 mg | |
| Vitamin C | 61 mg | 76% |
Values are for: raw papaya flesh without peel or seeds. Source: USDA FoodData Central, SR Legacy, FDC ID 169926 (“Papayas, raw”), checked against the USDA archive on 10 November 2026. *Adult reference intakes from Regulation (EU) 1169/2011. USDA lists total carbohydrate, fibre included.
Health benefits
Papaya stands out for vitamin C: a normal portion covers the larger part of the daily reference intake. It also has a little fibre (1.7 g per 100 g) and 7.8 g of natural sugar. The taste is gentle, so it suits people who find citrus too sharp.
- Vitamin C: 61 mg per 100 g, 76% of the daily reference intake (a 120 g portion: about 91%). Vitamin C contributes to the normal function of the immune system.
The vitamin and mineral statements use wording authorised in the EU (Regulation (EU) 432/2012). They describe the nutrient, not a special power of the food itself.
How to choose and eat it
A ripe papaya has skin that is mostly yellow or orange and gives when pressed, like a ripe avocado. A green one will ripen on the counter in a few days. Once ripe, keep it in the fridge and eat it within two or three days, because it turns soft quickly.
Cut it in half lengthwise, scoop out the seeds and eat the flesh with a spoon. A squeeze of lime lifts the flavour a great deal. Cube it into fruit salads or blend it with yogurt. Unripe green papaya is a different ingredient: it is firm and not sweet, and it is shredded into salads or cooked.
Who should be careful
Papaya is one of the fruit most often involved in reactions among people with a latex allergy. If you are allergic to latex, try a small amount first or ask your allergy doctor. Stop eating it if your mouth itches or your lips swell.
FAQ
How many calories are in papaya?
Raw papaya has 43 kcal per 100 g. A small bowl of cubes, about 120 g, has roughly 52 kcal.
How do I know a papaya is ripe?
The skin turns from green to mostly yellow or orange, and the fruit gives slightly when you press it. A fully green papaya needs a few more days on the counter.
Can I eat papaya seeds?
The seeds are edible and taste peppery, but most people throw them away. Eat them only if you like the taste.
Related entries
Sources
- USDA FoodData Central. Papayas, raw, FDC ID 169926. fdc.nal.usda.gov
- Regulation (EU) No 1169/2011: reference intakes and the allergen list. eur-lex.europa.eu
- Regulation (EU) No 432/2012: authorised health claims. eur-lex.europa.eu
- Gromek W et al. Revisiting Latex-Fruit Syndrome after 30 Years of Research. Journal of Clinical Medicine, 2024. pmc.ncbi.nlm.nih.gov
This page is for information only and is not medical or dietary advice.