Calories in Papayas: Nutrition Facts & Serving Sizes
Per 1 fruit, large (781g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Papaya is a tropical fruit that clocks in at just 43 calories per 100g, making it one of the lowest-calorie options you can add to your diet. A small papaya (157g) has about 68 calories with 17g of carbs, 0.8g of protein, and only 0.5g of fat. The natural sweetness comes from 7.8g of sugar per 100g. Papaya is a standout source of vitamin C, delivering 60.9mg per 100g, which covers a solid chunk of your daily needs. It also provides folate, potassium, and vitamin A. The fiber content (1.7g per 100g) helps with digestion, and papaya contains papain, a natural enzyme known to support protein breakdown. If you are cutting calories without sacrificing volume or sweetness, papaya is a smart fruit to keep in rotation.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fruit, small (157g) | 67.5 | 0.8g | 17g | 0.5g | 2.7g |
| 1 fruit, large (781g) | 335.8 | 3.9g | 84.3g | 2.3g | 13.3g |
| 1 cup, mashed (230g) | 98.9 | 1.2g | 24.8g | 0.7g | 3.9g |
| 1 cup 1" pieces (145g) | 62.4 | 0.7g | 15.7g | 0.4g | 2.5g |
| 100g | 43 | 0.5g | 10.8g | 0.3g | 1.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 43 | 2% |
| Protein | 0.5g | 1% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 10.8g | 4% |
| Dietary Fiber | 1.7g | 6% |
| Sugars | 7.8g | 16% |
| Sodium | 8mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 20mg | 2% |
| Iron | 0.3mg | 2% |
| Potassium | 182mg | 4% |
| Vitamin A | 47mcg | 5% |
| Vitamin C | 60.9mg | 68% |
| Magnesium | 21mg | 5% |
| Phosphorus | 10mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.6mcg | 1% |
| Folate | 37mcg | 9% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Papayas
Papaya delivers a strong vitamin C punch at 60.9mg per 100g, supporting immune function, collagen synthesis, and iron absorption. For anyone training hard, collagen is especially relevant for joint and connective tissue health.
The folate content (37mcg per 100g) plays a role in DNA synthesis and cell repair, both of which matter during periods of muscle growth or high training volume. Vitamin A (47mcg RAE per 100g) contributes to eye health and immune signaling.
Papaya contains papain, a proteolytic enzyme that helps break down protein in the gut. Some research suggests it may reduce bloating and improve digestion, which is useful if you are eating a high-protein diet and dealing with GI discomfort.
At just 43 calories per 100g with a good water content, papaya is a high-volume food that helps you feel full without a significant calorie hit. The potassium (182mg per 100g) supports muscle contraction and electrolyte balance, which is relevant post-workout. Altogether, papaya is a practical, nutrient-dense fruit that fits well into a weight loss or performance-focused diet.
Dietary Considerations
Papaya is naturally vegan, gluten-free, and dairy-free, fitting into virtually every dietary framework. At 43 calories per 100g with 10.8g of carbs, it is too high in carbs for strict keto but works well for low-calorie, high-volume eating on a deficit. The relatively low sugar content compared to other tropical fruits makes it a reasonable choice for moderate carb approaches. It is whole30 compliant and paleo-friendly. The glycemic load of a typical serving is low, so blood sugar response is manageable. There are no common allergens in papaya, though some people with latex allergies may react to it.
Daily Intake (100g)
100g of papaya provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in papaya?
Papaya has 43 calories per 100g. A small papaya (157g) has about 68 calories, and 1 cup of papaya pieces (145g) has around 62 calories.
Is papaya good for weight loss?
Yes. Papaya is low in calories at 43 per 100g, high in water content, and contains fiber that helps with satiety. It is a great high-volume, low-calorie food for people cutting.
How much protein in papaya?
Papaya has 0.5g of protein per 100g. A small papaya gives you about 0.8g of protein. It is not a significant protein source, so pair it with higher-protein foods.
Is papaya high in sugar?
Papaya has 7.8g of sugar per 100g, which is lower than many other tropical fruits like mango or pineapple. In a normal serving, the sugar load is manageable for most diets.
What vitamins are in papaya?
Papaya is particularly high in vitamin C at 60.9mg per 100g. It also provides vitamin A, folate, potassium, and small amounts of magnesium and calcium.
Is papaya good after a workout?
Papaya is a decent post-workout fruit. The natural sugars help replenish glycogen, the vitamin C supports recovery, and the papain enzyme may help with protein digestion from your post-workout meal.
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