Calorie Chart / Fruits / Papaya
How Many Calories Are in Papaya?
Calculation of the nutritional value & Recommended Dietary Intake of papaya
For g and a calorie requirement of kcal
| Calories 136 kcal | Proteins 2 g | Lipids 0.4 g | Carbohydrates 31 g |
| 7% | 3% | 1% | 11% |
Health benefits of papaya
Papaya - 100g
Calories 34 kcal
Proteins 0.5 g
Lipids 0.1 g
Carbohydrates 7.8 g
Papaya is considered a low-calorie fruit, providing only 34 calories per 100 g, which makes it attractive for weight-control diets that focus on keeping daily calories in check. Behind this modest energy contribution, the fruit delivers a remarkable density of micronutrients.
It is exceptionally rich in vitamin C (one small papaya can cover well over 100% of the daily reference intake) and supplies provitamin A (beta-carotene), vitamin E, and folate. On the mineral side, potassium helps regulate blood pressure, while small amounts of magnesium and calcium support normal muscle function.
Papaya also contains the proteolytic enzyme papain, reputed for aiding digestion of proteins—this benefit is still considered "supposed," yet it remains popular in sports nutrition, where adequate protein utilization is valued. Finally, its bright orange flesh owes its color to carotenoids such as lycopene, which are studied for their antioxidant properties.
Because the fruit is about 88% water and naturally sweet without added sugar, it satisfies cravings for sweetness without adding many calories—a useful fact for athletes watching weight categories or individuals monitoring their daily calorie intake.
Tips for incorporating papaya into a balanced diet
To keep overall calories low while maximizing nutrients, blend diced papaya with a pot of plain yogurt and a handful of rolled oat flakes for a breakfast bowl rich in proteins, fiber, and vitamin C.
For a light main course, prepare a tropical salad: combine papaya cubes, cooked shrimp or prawn, avocado, lime juice, and fresh coriander. This dish supplies lean proteins, healthy fats, and stays moderate in calories compared with breaded or fried alternatives.
Papaya salsa is another versatile idea: mix the fruit with diced tomato, onion, lemon juice, and chili; serve over grilled chicken breast or baked white fish. It adds flavor without the hidden calories found in creamy sauces.
If you fancy dessert but want to control calories, layer papaya strips with slices of banana and chilled pineapple for a colorful fruit carpaccio; a drizzle of lime is enough—no extra sugar required.
Frequently Asked Questions
- How many calories are in papaya?
- 34 kcal per 100 g.
- Is papaya good for weight loss because of its calories?
- Yes. With only 34 calories per 100 g and high water and fiber content, papaya can help create a feeling of satiety while keeping total meal calories low.
- Does papaya provide any protein?
- It offers a modest 0.5 g of protein per 100 g. For higher protein needs, pair it with sources such as tofu or salmon.
- Can I eat papaya before or after a workout?
- Absolutely. The natural sugars supply quick energy with limited calories, and the potassium helps replenish electrolytes lost through sweat.
- Is papaya suitable for diabetics?
- Thanks to its low glycemic load and low calorie content, papaya can be integrated in moderation into diabetic meal plans, yet blood glucose should still be monitored.
- What vitamins make papaya stand out?
- Vitamin C tops the list, followed by beta-carotene (provitamin A), vitamin E, and folate.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
