Papaya: Calories, Nutrition Facts, and Health Benefits (2026)

Papaya contains 62 calories per 1 cup of cubes (145 g), with 2.5 g of fiber and 88.3 mg of vitamin C, which is 98% of the daily value. It also provides 11.3 g of sugar and 264 mg of potassium, making it a nutritious fruit choice.

This page provides an overview of papaya's nutritional profile, focusing on its calories, macronutrients, and health benefits. It also examines the fruit's impact on common dietary goals and compares it with other fruits.

Papaya Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of papaya per 1 cup of cubes (145 g) and per 100 g serving.

Values are for 1 cup cubes (145 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	62	43	3%
Protein	0.7 g	0.5 g	1%
Carbohydrates	15.7 g	10.8 g	6%
Fiber	2.5 g	1.7 g	9%
Sugar	11.3 g	7.8 g	-
Fat	0.4 g	0.3 g	0%
Vitamin C	88.3 mg	60.9 mg	98%
Potassium	264 mg	182 mg	6%
Vitamin A	68 mcg	47 mcg	8%
Folate	54 mcg	37 mcg	13%

About 91% of papaya calories come from carbohydrates, 4% from protein and 5% from fat.

Papaya by Health Goal

The by-goal ratings section evaluates how papaya aligns with various dietary objectives, including weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Good	62 calories per serving with 2.5 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 9 per serving
Immunity	Excellent	Provides 88.3 mg vitamin C (98% DV)
Digestion	Good	2.5 g fiber per serving supports regularity
Heart health	Good	Potassium (264 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.7 g); best as a vitamin-rich choice, not a protein source

Papaya and Blood Sugar

Glycemic index: 60. Glycemic load: 9 per serving.

Papaya has a glycemic index of about 60 and a glycemic load of around 9 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Papaya Compares to Other Fruits

In the comparison table, papaya is assessed against other fruits to highlight its unique nutritional attributes.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Papaya	43	7.8	1.7	60.9
Mango	60	13.7	1.6	36.4
Cantaloupe	34	7.9	0.9	36.7
Orange	47	9.4	2.4	53.2

Papaya Myths, Checked

Papaya is unsafe in pregnancy , Misleading. Ripe papaya is generally considered fine; unripe (green) papaya is the type traditionally cautioned against.

Papaya has little nutrition , False. One cup has about 88 mg vitamin C (nearly a full day) plus vitamin A and folate.

How to Track Papaya

Fruit portions are easy to misjudge, and the difference between 1 cup of papaya and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log papaya accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of papaya?

One cup of papaya contains 62 calories, making it a low-calorie fruit option suitable for various diets.

Is papaya good for weight loss?

Papaya can be beneficial for weight loss due to its low calorie content, high fiber (2.5 g per cup), and ability to promote satiety.

Can people with diabetes eat papaya?

People with diabetes can eat papaya in moderation, as it has a glycemic index of about 60 and a glycemic load of 9.

How much vitamin C is in papaya?

Papaya is rich in vitamin C, providing 88.3 mg per cup, which contributes significantly to the daily recommended intake.

Is papaya high in sugar?

While papaya contains 11.3 g of sugar per cup, it is naturally occurring sugar and is balanced by fiber and nutrients.

Is papaya safe during pregnancy?

Papaya is generally considered safe during pregnancy, but it is advisable to consume it in moderation and consult a healthcare provider.

Key Takeaways

• Papaya has 62 calories per 1 cup of cubes (145 g).
• It provides 2.5 g of fiber, aiding digestive health.
• Papaya contains 88.3 mg of vitamin C, supporting immune function.
• The fruit has 11.3 g of sugar, primarily from natural sources.
• With 264 mg of potassium, papaya helps maintain healthy blood pressure.
• Its glycemic index of about 60 indicates a moderate impact on blood sugar.