Papaya Nutrition Facts, Calories and Top 12 Health Benefits

Are Papayas Good for You?

Yes, papayas are exceptionally good for you! This tropical fruit is a powerhouse of nutrients, boasting high levels of vitamin C, vitamin A, fiber, and a wealth of beneficial antioxidants (Spritzler, 2018; WebMD, 2023). Scientific evidence consistently points to papaya’s role in promoting overall health, from bolstering the immune system to potentially reducing the risk of chronic diseases. Its vibrant color is a tell-tale sign of the rich carotenoids within, compounds known for their health-protective properties.

This article delves deep into the world of papayas, exploring their impressive nutritional profile and a wide array of health advantages. We will cover topics such as: 12 unique health benefits of papayas, papaya nutrition facts, papayas risks and side effects, papayas substitutes, popular papaya diets, papaya storage tips, 6 fast papaya home remedies, papayas and weight management, and papayas for health conditions. The information presented here is current as of July 2025, ensuring you receive the latest insights into this remarkable fruit.

12 Unique Health Benefits of Papayas

Papayas are more than just a sweet, tropical delight; they are a treasure trove of health benefits. Each of the advantages listed below is supported by scientific research and data, highlighting why this fruit deserves a regular spot in your diet. From its nutrient density to its specific enzyme actions, papaya offers a unique combination of properties beneficial for well-being.

1. Delicious and Loaded With Nutrients

Papaya, the fruit of the Carica papaya plant, is not only delicious but also packed with essential nutrients. Originating from Central America and Southern Mexico, it’s now cultivated in many tropical regions worldwide (Spritzler, 2018). One small papaya, weighing about 152 grams, contains approximately 59 calories, 15 grams of carbohydrates, and 3 grams of fiber.

It’s an excellent source of vitamin C, providing 157% of the Recommended Daily Intake (RDI), and also offers 33% of the RDI for vitamin A, 14% for folate (vitamin B9), and 11% for potassium. Papayas also contain an enzyme called papain, historically used for tenderizing meat due to its ability to break down tough protein chains (Spritzler, 2018).

2. Possesses Powerful Antioxidant Effects

Papayas are rich in healthy antioxidants known as carotenoids, particularly lycopene. Notably, the body tends to absorb these beneficial antioxidants more effectively from papayas compared to many other fruits and vegetables.

These antioxidants are crucial for neutralizing free radicals, which are reactive molecules produced during metabolism that can cause oxidative stress and lead to various diseases. Studies on fermented papaya have shown it can reduce oxidative stress in diverse groups, including older adults and individuals with conditions like prediabetes and liver disease (Spritzler, 2018).

3. Exhibits Anticancer Properties

The lycopene found in papaya has been linked to a reduced risk of cancer and may even be beneficial for individuals undergoing cancer treatment. Papaya’s potential anticancer effects are thought to stem from its ability to reduce free radicals, which are contributors to cancer development. Uniquely, among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anticancer activity in breast cancer cells in one study (Spritzler, 2018).

Further research indicates that fermented papaya preparations might reduce oxidative damage in older adults with precancerous stomach conditions. Some studies also suggest lycopene has anticancer properties, particularly against prostate cancer, though more research is needed (Ware & Blake, 2024).

4. May Improve Heart Health

Incorporating papaya into your diet can be a heart-smart choice. Fruits rich in lycopene and vitamin C, both abundant in papaya, are associated with heart disease prevention. The antioxidants in papaya can protect the heart and may also enhance the protective effects of “good” HDL cholesterol.

One study found that individuals who took a fermented papaya supplement for 14 weeks experienced less inflammation and an improved ratio of “bad” LDL to “good” HDL cholesterol, a marker linked to a reduced risk of heart disease. Additionally, papaya’s high fiber content may further reduce heart disease risk by helping to lower cholesterol levels (Begum, 2023). A small, sliced papaya contains about 286 milligrams of potassium, which helps relax blood vessels, improving blood flow and blood pressure (Cleveland Clinic, 2025).

5. May Fight Inflammation

Chronic inflammation is a key factor in many diseases. Papayas, being rich in antioxidants like carotenoids, can help reduce inflammatory markers in the body. Papayas contain enzymes like papain and chymopapain, which digest proteins and can help reduce inflammation (Begum, 2023).

These enzymes may offer relief from acute pain, such as from burns or bruises, and could potentially assist with chronic inflammatory conditions like arthritis and asthma (Begum, 2023). One study noted that men who increased their intake of fruits and vegetables high in carotenoids experienced a significant decrease in C-reactive protein (CRP), a specific inflammatory marker (Spritzler, 2018).

6. May Improve Digestion

The papain enzyme present in papaya is well-known for its ability to make protein easier to digest. This is why papaya is traditionally considered a remedy for constipation and other symptoms associated with irritable bowel syndrome (IBS) in tropical regions (Ware & Blake, 2024). A study involving a papaya-based formula taken for 40 days showed significant improvements in constipation and bloating among participants. Furthermore, the seeds, leaves, and roots of the papaya plant have also demonstrated efficacy in treating ulcers in both animal and human studies. Research also shows that eating fermented papayas may improve gut health due to probiotics that support a healthy gut microbiome (Cleveland Clinic, 2025).

7. Protects Against Skin Damage

Beyond its internal health benefits, papaya can contribute to healthier, more youthful-looking skin. The vitamin C and lycopene in papaya protect the skin and can help reduce signs of aging like wrinkling and sagging, which are often attributed to excessive free radical activity (Begum, 2023).

Supplementing with lycopene for 10–12 weeks has been shown to decrease skin redness after sun exposure, an indicator of skin injury. In another study, older women who consumed a mixture of lycopene, vitamin C, and other antioxidants for 14 weeks observed a visible and measurable reduction in the depth of facial wrinkles (Spritzler, 2018).

8. Protects Vision

Papayas are beneficial for eye health due to their content of beta-carotene, which the body converts into vitamin A – a crucial nutrient for good vision (Cleveland Clinic, 2025). A cup of sliced papaya provides about 68 micrograms of vitamin A, which is approximately 33% of the recommended daily value. Papaya also contains zeaxanthin, an antioxidant that filters out harmful blue light rays, playing a protective role in eye health and potentially warding off macular degeneration (Ware & Blake, 2024).

9. Boosts Immune System

Eating foods high in vitamin C, like papaya, can significantly boost your immune system, helping your body fight off bacterial and viral illnesses. A medium-sized papaya contains more than 200% of the vitamin C you need per day. Papaya is also a good source of vitamin A, another nutrient vital for a healthy and functional immune system (Begum, 2023).

10. May Help Lower Blood Sugar

Fermented papaya has shown potential in lowering blood sugar (glucose) levels, which could be beneficial for individuals with prediabetes (Cleveland Clinic, 2025). Studies have indicated that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, and those with type 2 diabetes may see improvements in blood sugar, lipid, and insulin levels (Ware & Blake, 2024).

One small papaya provides nearly 3 grams of fiber with only about 17 grams of carbohydrates, making it a favorable fruit option. However, those on insulin or oral diabetes medications should be cautious, as combining them with papaya could lead to hypoglycemia (Cleveland Clinic, 2025).

11. Supports Bone Health

Papaya is a source of vitamin K, a nutrient linked to bone health. Low intakes of vitamin K have been associated with a higher risk of bone fractures. Adequate consumption of vitamin K is important as it improves calcium absorption and may reduce the urinary excretion of calcium, thereby ensuring more calcium is available in the body to strengthen and rebuild bones (Ware & Blake, 2024).

12. Promotes Hair Health

Papaya is also beneficial for hair health primarily due to its vitamin A content. Vitamin A is essential for sebum production, which keeps hair moisturized. This vitamin is also necessary for the growth of all bodily tissues, including skin and hair. Furthermore, an adequate intake of vitamin C, which papaya amply provides, is crucial for building and maintaining collagen, a protein that provides structure to the skin and, by extension, supports healthy hair follicles (Cervoni, 2024).

The many health benefits of papayas can be further explained through their impressive nutrition facts, as analyzed in detail below:

Papaya Nutrition Facts

Papayas are a low-calorie fruit packed with essential vitamins and fiber. The following table provides a breakdown of the nutritional content for a standard serving of one cup of fresh papaya chunks (approximately 145 grams) and per 100 grams, based on data from the USDA and other nutritional analyses (Cervoni, 2024; UH Hospitals, 2025). Daily Recommended Intake (DRI) percentages are estimated based on general adult needs.

How many calories are in papayas?

A one-cup serving (145 grams) of fresh papaya chunks contains approximately 62 calories, which is about 3.1% of the daily recommended intake for an average adult on a 2000-calorie diet. Per 100 grams, papaya provides around 43 calories (Cervoni, 2024). These calories primarily come from carbohydrates, specifically natural sugars, making papaya a relatively low-calorie fruit. Burning off these 62 calories would typically require about 6-10 minutes of brisk walking or 3-5 minutes of jogging, depending on individual factors like weight and metabolism.

How much protein is in papayas?

Papayas are not a significant source of protein. A one-cup serving (145 grams) contains about 0.7 grams of protein, which contributes roughly 1.4% of the DRI. Per 100 grams, this amounts to approximately 0.5 grams of protein (Cervoni, 2024). While beneficial for overall nutrient intake, papaya should be complemented with other protein-rich foods to meet daily requirements.

How many carbs are in papayas?

Most of the calories in papaya come from carbohydrates. A one-cup serving (145 grams) offers nearly 16 grams of carbohydrates, accounting for about 5.8% of the DRI. This includes 2.5 grams of dietary fiber and about 11 grams of naturally occurring sugars. Per 100 grams, papaya contains approximately 11 grams of carbohydrates, with 1.7 grams of fiber and 7.6 grams of sugar. The fiber content aids in digestion and helps manage blood sugar levels. The glycemic index of papaya is 60, and its glycemic load is 9.2, which is considered moderate (Cervoni, 2024).

How much fat is in papayas?

Papayas are very low in fat. A one-cup serving (145 grams) contains less than 0.4 grams of total fat, which is only about 0.5% of the DRI (Cervoni, 2024). Per 100 grams, papaya has approximately 0.28 grams of total fat. The minimal fat content is predominantly unsaturated.

Here’s a breakdown of the types of fat found in a 1-cup serving (140g, based on UH Hospitals data):

Are papayas high in cholesterol?

No, papayas are not high in cholesterol. In fact, they contain 0 milligrams of cholesterol per serving and per 100 grams (UH Hospitals, 2025). This makes them an excellent heart-healthy fruit choice, especially for individuals monitoring their cholesterol intake.

Minerals in papayas

Papayas provide several important minerals that contribute to overall health. They are a particularly good source of potassium.

In summary, papaya is a notable source of potassium, which is vital for maintaining healthy blood pressure and heart function. It also contains smaller but valuable amounts of magnesium and calcium, contributing to bone strength and various enzymatic processes.

Vitamins in papayas

Papayas are an excellent source of several key vitamins, especially vitamin C and vitamin A (in the form of carotenoids).

Papayas truly shine in their vitamin content. A single cup of papaya provides about 100% of the daily recommended intake of vitamin C (Cervoni, 2024). It’s also a fantastic source of vitamin A, primarily through beta-carotene and lycopene, both powerful antioxidants. The folate content further adds to its nutritional value.

Papayas Risks and Side Effects

While papayas are generally safe and nutritious for most people, there are some potential risks and side effects to be aware of. Unripe papaya contains papaya latex, which includes an enzyme called papain. In large amounts, papain taken orally might damage the esophagus. Applying unripe papaya fruit directly to the skin can also cause severe irritation and allergic reactions in some individuals due to the latex (Begum, 2023).

People with a latex allergy should exercise caution with papaya, as they may also be allergic to the fruit itself (Begum, 2023; Cervoni, 2024). This is a type of cross-reactivity. Similarly, those allergic to papain should avoid unripe papaya. The American Academy of Allergy, Asthma, and Immunology (AAAI) also notes that individuals allergic to mango, pistachios, or cashews might react to papaya (Cervoni, 2024). If an allergic reaction is suspected, it’s crucial to consult a healthcare provider.

Papaya might interact with certain medications. It can increase the effects of warfarin (Coumadin), a blood thinner, thereby increasing the risk of bruising and bleeding. Fermented papaya has been shown to lower blood sugar, so individuals taking diabetes medications should monitor their blood sugar closely if consuming papaya, as it could drop too low (Begum, 2023).

There are also potential interactions with amiodarone (a heart medication) and levothyroxine (a thyroid medication), where papaya might increase amiodarone levels or reduce levothyroxine effectiveness, respectively. It’s generally recommended to stop consuming papaya, especially in medicinal forms like extracts, about two weeks before any scheduled surgery due to its potential effects on blood sugar (Begum, 2023).

During pregnancy, while ripe papaya fruit is commonly consumed and considered safe in food amounts, unripe papaya is possibly unsafe when taken by mouth. There’s some evidence that unprocessed papain in unripe fruit might be harmful to the fetus or cause birth defects. It’s best for pregnant individuals to stick to ripe papaya in moderation.

Debunking myths about papayas

Myth: Papaya seeds are a cure-all for intestinal parasites.
Fact: While papaya seeds have been traditionally used and some studies suggest antiparasitic effects, they are not a substitute for medical diagnosis and treatment. Relying solely on papaya seeds for parasite infections can delay proper medical care. If you suspect a parasitic infection, consult a healthcare provider for an accurate diagnosis and appropriate medication (Cleveland Clinic, 2025).

Myth: Eating papaya will always lead to weight loss.
Fact: Papaya is low in calories and high in fiber, which can contribute to a feeling of fullness and support a healthy weight management plan (Spritzler, 2018; Ware & Blake, 2024). However, papaya itself is not a magic weight-loss food. Sustainable weight loss requires a balanced diet, portion control, and regular physical activity. Simply adding papaya to an unhealthy diet will not guarantee weight loss.

Myth: Papayas are too sugary and bad for diabetics.
Fact: While papayas contain natural sugars (about 11 grams per cup), they also provide 2.5 grams of fiber, which helps to slow down sugar absorption. The glycemic index of papaya is 60, and the glycemic load is 9.2, which is considered moderate (Cervoni, 2024). For individuals with diabetes, papaya can be part of a healthy diet when consumed in moderation and as part of an overall balanced meal plan that considers total carbohydrate intake. Monitoring blood sugar levels is key, as with any fruit consumption for diabetics.

Papayas Substitutes

If papaya isn’t available or if you’re looking for a different flavor profile with similar nutritional aspects, several fruits can serve as good substitutes. Here’s a comparison of some key nutrients for papaya and its common alternatives:

When using mango as a substitute, its creamy texture and rich sweetness are excellent for smoothies, desserts, and fruit salads. Mango offers a good amount of Vitamin A and C, similar to papaya. However, mangoes can be more fibrous depending on the variety, and their flavor is distinctly different, which might alter the intended taste of some dishes.

Cantaloupe is a fantastic alternative due to its similar melon-like sweetness and juicy texture, especially in fresh preparations like fruit salads or as a simple snack. It’s lower in calories than papaya and provides a good dose of Vitamin C and A. The main drawback is that cantaloupe has a less creamy texture and a more watery consistency than ripe papaya.

Pineapple brings a vibrant, tangy, and sweet tropical flavor, making it a lively substitute in salads, salsas, and beverages. It’s rich in Vitamin C and contains bromelain, an enzyme that can also aid digestion. The texture is more fibrous and less soft than papaya, and its acidity might not suit all recipes that call for the milder papaya.

Peaches, when ripe, offer a soft, juicy texture and a delicate sweetness that can work well in desserts or fresh applications. They are lower in Vitamin C and A compared to papaya. Their flavor is less tropical and more temperate, which could be a benefit or a drawback depending on the desired outcome.

For savory dishes, particularly those using green papaya, zucchini can be a surprising substitute. It has a mild flavor and can mimic the texture of green papaya when cooked in dishes like stews or curries. Zucchini is very low in calories but also lower in vitamins compared to papaya. It doesn’t offer any sweetness.

Another vegetable alternative for green papaya in savory cooking is chayote. It provides a mild, slightly sweet flavor and a satisfying crunch that holds up well when cooked, similar to green papaya in texture. Chayote matches papaya’s fiber content per 100g but is significantly lower in vitamins. It’s excellent in soups, stews, and stir-fries.

Popular Papaya Diets

How to add papayas safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available papayas-friendly diet options:

1. General Healthy Balanced Diet
2. Weight Loss Diets (Calorie-Controlled)
3. Tropical Fruit-Focused Diets (Informal)
4. The “Papaya Diet” (Restrictive, Short-Term)

A General Healthy Balanced Diet incorporates papaya as one of many fruits contributing to overall nutritional intake. This approach is sustainable and promotes long-term health by ensuring a wide array of nutrients from all food groups. Papaya fits well due to its rich vitamin and fiber content.

Weight Loss Diets often include papaya because it’s low in calories and high in fiber, which can help with satiety and reduce overall calorie consumption (Panoff, 2021). When incorporated into a calorie-controlled eating plan, papaya can be a satisfying and nutritious component supporting weight management goals.

While not formally defined, some individuals may adopt Tropical Fruit-Focused Diets, informally increasing their intake of fruits like papaya. This can boost vitamin and antioxidant levels. However, it’s important to balance this with other food groups to avoid excessive sugar intake and ensure a complete nutritional profile.

The so-called “Papaya Diet” is a very restrictive short-term diet where one primarily consumes papaya for a couple of days, often with the goal of weight loss and detoxification (Times of India, 2018). While it might lead to some initial weight loss (likely water weight), this type of diet is not nutritionally balanced, can cause digestive upset like diarrhea, and is not a sustainable or healthy approach to weight management. It should be approached with extreme caution and ideally under medical guidance.

How to Cook Papayas?

Raw papayas are arguably the best way to consume the fruit to retain all its heat-sensitive nutrients, particularly vitamin C and enzymes like papain. Simply peel, deseed, and slice or cube the ripe fruit. This method ensures maximum nutritional benefit and delivers its natural, sweet flavor.

Baked papayas offer a way to enhance the fruit’s natural sweetness, creating a soft, caramelized texture. A popular method involves halving the papaya, removing seeds, and baking with a little brown sugar and butter (Muffin Goddess, 2025). Baking can lead to some loss of vitamin C, as it’s heat-sensitive, but many other nutrients will be retained. It’s a good option for a warm dessert or side dish.

Roasted papayas, similar to baking, intensify the fruit’s sweetness and can create a jammy texture, especially when roasted at high temperatures with additions like brown sugar and ginger (Martha Stewart, 2024). This method is great for both sweet and savory applications. Like baking, roasting will cause some degradation of heat-labile vitamins.

Boiled papayas, particularly green (unripe) papaya, are common in some cuisines, often as a vegetable in stews or curries (Blackwood, 2024). Boiling makes the firm green papaya tender. However, boiling can lead to significant leaching of water-soluble vitamins like vitamin C into the cooking water. If the liquid is consumed, some nutrients can be recovered.

Braised papayas, typically green papaya, involves simmering in a flavorful liquid, often with spices and other ingredients, as seen in curry recipes (Blackwood, 2024). This method allows the papaya to absorb flavors well and become tender. Nutrient loss is similar to boiling, with water-soluble vitamins potentially being reduced, though some may remain in the braising liquid.

Easy Papaya Recipes

Increasing your papaya intake doesn’t have to be complicated; these simple recipe ideas can help you enjoy this nutritious fruit without compromising on taste.

Breakfast ideas with papayas

Papaya Breakfast Boats are a visually appealing and nutritious start to the day. Simply halve a ripe papaya, scoop out the seeds, and fill the cavity with Greek yogurt, berries, and chopped nuts. Another great option is a Spiced Papaya Banana Oatmeal Smoothie, blending the fruit with oats and spices for a filling and healthy breakfast drink (Igor, 2017). You can also just add diced papaya to your morning oatmeal or cereal.

Lunch ideas with papayas

Wild Salmon Papaya Chickpea Salad offers a refreshing and protein-packed lunch. The sweetness of papaya complements the savory salmon and chickpeas. For a lighter option, try a Ripe Papaya and Avocado Salad with a tangy dressing, served over greens. Rainbow Spring Rolls with Papaya Noodles (using thinly sliced papaya as noodles) provide a creative and colorful way to enjoy the fruit alongside fresh vegetables (Igor, 2017).

Dinner ideas with papayas

Unripe green papaya is often used in savory dinner dishes. Chicken With Papaya Soup (Tinolang Manok), a Filipino classic, features chicken cooked in broth with green papaya and spinach leaves. Papaya Curry with Coconut Milk and Quinoa showcases green papaya’s ability to absorb rich, aromatic flavors in a hearty vegan dish (Blackwoood, 2024). Ripe papaya can also be incorporated into a Papaya Salsa to serve alongside grilled fish or chicken, adding a sweet and spicy element (Igor, 2017).

Simple tips to add papayas to your diet

For busy people who don’t have the time to implement any of the previous meal ideas, there are simple tips to add Papayas to their diet:

• Simply slice ripe papaya and enjoy it as a quick snack.
• Add diced papaya to your favorite yogurt or cottage cheese.
• Blend frozen papaya chunks into any smoothie for a tropical twist and added creaminess.
• Top your morning toast with a few thin slices of papaya along with other fruits.
• Make a quick fruit salad by combining papaya with other available fruits like bananas, berries, or melon.
• Freeze papaya cubes to use as “ice cubes” in water or iced tea, adding a subtle flavor as they melt.
• Drizzle lime juice over papaya slices to enhance its flavor.
• Mix papaya into a simple green salad for a touch of sweetness.
• Eat the edible black seeds in moderation; they have a peppery taste and can be ground and used like black pepper.

Papaya Storage Tips

Knowing how to cook papayas is only part of the equation; understanding proper papaya storage tips is crucial to make those delicious and nutritious meals last longer and maintain the fruit’s quality.

Shelf life of papayas

• At room temperature: Unripe papayas will ripen within a few days. Ripe papayas will last for about 1 week on the counter.
• In the refrigerator: Ripe papayas can be stored in the refrigerator for up to 3 weeks. Storing in the refrigerator will slow down the ripening process.
• In the freezer: Properly frozen papaya can last for up to 10-12 months (Flippone, 2022).

How to store papayas?

To store fresh papayas, you can keep them at room temperature on your kitchen counter or in a fruit bowl if they are not yet fully ripe. This allows them to continue ripening. Once ripe, if you’re not ready to eat them immediately, it’s best to transfer them to the refrigerator to extend their freshness.

Always handle papayas gently to avoid bruising. Before storing or cutting, it’s a good practice to wash the exterior of the fruit to remove any dirt or bacteria.

How to refridgerate papayas?

Refrigerating ripe papayas slows down the ripening process, helping them last longer.

1. Ensure the papaya is ripe; it should yield to gentle pressure and have mostly yellow to orange-red skin (Flippone, 2022).
2. If whole, you can place the ripe papaya directly in the refrigerator, preferably in a plastic bag to retain moisture (Flippone, 2022).
3. If cut, store the papaya pieces in an airtight container or wrap them tightly in plastic wrap.
4. Use refrigerated cut papaya within a few days for the best quality.

How to freeze papayas?

Freezing papaya is a great way to preserve it for longer-term use, especially for smoothies or cooked dishes.

1. Wash and peel the ripe papaya thoroughly.
2. Slice the papaya in half lengthwise and use a spoon to scoop out all the seeds from the center.
3. Cut the papaya flesh into 1-inch cubes or desired pieces.
4. Place the papaya cubes in a single layer on a baking sheet lined with parchment paper, ensuring the pieces do not touch. Freeze until completely frozen, typically overnight.
5. Once frozen solid, transfer the papaya cubes to a sealable plastic freezer bag or an airtight freezer-safe container. Remove as much air as possible from the bag before sealing.
6. Label the bag or container with the date and store in the freezer.

Signs of Spoilage in papayas

It’s important to recognize when a papaya is past its prime to avoid consuming spoiled fruit.

• Overly soft or mushy texture: If your thumb can easily break through the skin or the flesh feels excessively soft, it’s likely overripe or spoiled.
• Unpleasant or fermented odor: A fresh, ripe papaya has a slightly sweet fragrance. A sour, alcoholic, or off-putting smell indicates spoilage.
• Visible mold: Any signs of mold growth on the skin or flesh mean the papaya should be discarded. While some dark spots from handling are okay, mold is a clear sign of spoilage (Flippone, 2022).
• Slimy texture: If the flesh appears slimy, it’s no longer good to eat.
• Very dark, bruised, or cut skin: Extensive bruising or cuts can lead to faster spoilage.

6 Fast Papaya Home Remedies

Are there any less-known tips to unlock the nutritious profile of papayas? The following papayas remedies can have a positive effect on overall well-being.

1. Papaya for Skin Brightening and Melasma Treatment: Applying a paste of ripe papaya flesh to the skin may help lighten dark spots and improve overall complexion due to enzymes like papain and beta-carotene (Frothingham, 2019). Mix mashed ripe papaya with a little honey and lemon juice, apply to the affected area for 15-20 minutes, then rinse. Store unused paste in the refrigerator for up to 2 days.
2. Papaya Seed for Digestive Health and Parasite Control: Consuming a small amount of papaya seeds (e.g., a teaspoon) is a traditional remedy believed to aid digestion and help eliminate intestinal parasites due to compounds like carpaine (Begum, 2023; Ware & Blake, 2024). The seeds can be chewed whole (they have a peppery taste) or ground and mixed with honey or added to smoothies. Store dried papaya seeds in an airtight container.
3. Papaya Leaf Extract for Dengue Fever Support: Papaya leaf juice or extract is a widely used home remedy, particularly in tropical regions, believed to help increase platelet count in individuals with dengue fever (Ware & Blake, 2024). Crush fresh papaya leaves to extract the juice, and consume a small amount (e.g., 1-2 tablespoons) twice a day. Fresh juice should be consumed immediately or stored in the refrigerator for no more than 24 hours.
4. Papaya for Acne Control and Exfoliation: The enzymes papain and chymopapain in papaya can help reduce inflammation and remove dead skin cells that clog pores, thus aiding in acne control (Frothingham, 2019). Mash ripe papaya and apply it as a facial mask for 15-20 minutes before rinsing. For an exfoliating scrub, mix mashed papaya with a little oatmeal or sugar.
5. Papaya for Hair Conditioning and Growth: The vitamin A and other compounds in papaya can help in sebum production, nourishing the scalp and promoting hair health and potentially hair growth (Frothingham, 2019). Create a hair mask by blending ripe papaya with coconut oil and honey. Apply to damp hair, leave for 30-40 minutes, then rinse and shampoo as usual.
6. Papaya for Constipation Relief: Due to its high fiber and water content, as well as the enzyme papain, ripe papaya can act as a natural laxative and help relieve constipation (Spritzler, 2018; Ware & Blake, 2024). Simply eating a serving of ripe papaya daily can promote regular bowel movements.

Papayas and Weight Management

There are multiple health benefits, and home remedies using papayas, but what is their role in weight management? This section will analyze papayas potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can papayas help with weight loss?

While papaya itself isn’t a direct weight-loss solution, it offers a nutrient composition that can support a healthy weight management strategy. Early research in animal studies shows promising results. A 2020 study published in a relevant scientific journal (though the specific journal isn’t named in the provided text, such studies often appear in nutrition or pharmacology journals) found that rats fed a high-fat diet who were then given fresh papaya juice experienced weight loss and healthier cholesterol levels (Ware & Blake, 2024). Another article from 2019, evaluating papaya’s effect on metabolic syndrome in rats, noted that papaya pulp, leaves, and seeds helped reduce blood pressure, blood sugar, and cholesterol, which are factors that can contribute to preventing obesity (Ware & Blake, 2024). However, more research in human models is necessary to confirm these effects.

Papayas in low-calorie diets

Papayas are well-suited for low-calorie diets. They are high in water content and relatively low in calories, with one cup of diced papaya (145 grams) containing only about 62 calories. This means they can provide volume and satisfaction without contributing significantly to daily calorie intake. Their natural sweetness can also help satisfy sugar cravings in a healthier way compared to processed sugary foods, making them a valuable component of a calorie-restricted eating plan.

Papayas and satiety

The fiber content in papayas plays a significant role in promoting satiety, or the feeling of fullness. A cup of diced papaya offers approximately 3 grams of fiber. Fiber helps to slow down digestion and stabilize blood sugar levels, which can reduce the likelihood of overeating and help maintain a healthy weight. One study even indicated that fiber intake might be a predictor of weight loss success, regardless of the overall dietary pattern. Surveys show that only around 5% of Americans consume their recommended daily intake of dietary fiber, making fruits like papaya a good way to help bridge this gap (Panoff, 2021).

Papayas and metabolism

Papaya contains a unique enzyme called papain, which aids in the digestion of proteins (Panoff, 2021; Kalra, 2023). Efficient protein digestion is important for various bodily functions, including muscle repair and growth, which can indirectly support a healthy metabolism. While some sources claim papain directly promotes weight loss or fat burning by increasing metabolism, there is no convincing scientific evidence to support these direct fat-burning claims for papain (Panoff, 2021). However, improved digestion can contribute to overall well-being and comfort, which can be beneficial during a weight management journey. Good digestion helps the body process nutrients effectively, which can support overall metabolic health (Kalra, 2023).

Papayas for Health Conditions

While weight management is important, do papayas have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Papayas and diabetes

Studies suggest that high-fiber diets can benefit individuals with diabetes. People with type 1 diabetes who consume high-fiber diets tend to have lower blood glucose levels, while those with type 2 diabetes may experience improved blood sugar, lipid, and insulin levels (Ware & Blake, 2024). One small papaya (around 152 grams) provides nearly 3 grams of fiber with about 15 grams of carbohydrates (Spritzler, 2018). This makes papaya a potentially suitable fruit choice for individuals managing diabetes, when consumed in moderation as part of a balanced diet.

Papayas and heart health

Adding papaya to your diet can contribute to better heart health. Papayas are rich in antioxidants like lycopene, vitamin C, and vitamin A (Begum, 2023; Spritzler, 2018). Diets high in these antioxidants may reduce the risk of heart disease by preventing the oxidation of cholesterol, a process that can lead to blockages (Begum, 2023). Research shows that fruits high in lycopene and vitamin C may help prevent heart disease (Spritzler, 2018). Furthermore, papaya’s fiber content can help lower cholesterol levels, and its potassium content (approximately 182 mg per 100g) is beneficial for blood pressure regulation (Ware & Blake, 2024; Saxena, 2025). In one study, individuals taking a fermented papaya supplement for 14 weeks showed less inflammation and a better ratio of LDL to HDL cholesterol (Spriztler, 2018).

Papayas and digestive issues

Papaya is well-regarded for its digestive benefits. The enzyme papain, found in papaya, aids in the digestion of proteins (Spritzler, 2018). This can be particularly helpful for individuals who have difficulty digesting meat. Traditionally, papaya has been used as a remedy for constipation and symptoms of irritable bowel syndrome (IBS). A study involving a papaya-based formula taken for 40 days demonstrated significant improvement in constipation and bloating among participants (Spritzler, 2018). The high fiber and water content in papaya also help prevent constipation and promote a healthy digestive tract (Ware & Blake, 2024).

Papayas and inflammation

Chronic inflammation is linked to many diseases. Papayas are rich in carotenoids and other antioxidants that can help reduce inflammatory markers (Spritzler, 2018). The enzymes papain and chymopapain in papaya also contribute to its anti-inflammatory effects (Begum, 2023). These enzymes may help alleviate acute pain and could be beneficial for chronic inflammatory conditions like arthritis (Begum, 2023). For instance, one study observed that men who increased their intake of carotenoid-rich fruits and vegetables experienced a significant decrease in CRP, a key inflammatory marker (Spritzler, 2018).

Papayas and cancer prevention

Research suggests that lycopene, an antioxidant abundant in papaya, may reduce cancer risk (Spritzler, 2018). It might also be beneficial for individuals undergoing cancer treatment. Papaya’s anticancer potential is thought to be due to its ability to reduce free radicals that contribute to cancer. Notably, in a comparative study of 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anticancer activity in breast cancer cells.

Additionally, a small study on older adults with inflammation and precancerous stomach conditions found that a fermented papaya preparation reduced oxidative damage. A 2022 review also highlighted studies showing lycopene’s anticancer properties, particularly against prostate cancer, although more research on recommended doses is needed (Ware & Blake, 2024).

The evidence suggests that papaya possesses various compounds beneficial for several health conditions, primarily attributed to its rich antioxidant, enzyme, and fiber content.

Papaya Nutrition: Concluding Thoughts

This article has journeyed through the multifaceted world of papaya, exploring its impressive nutritional profile and health benefits. We’ve covered topics including the 12 unique health benefits of papayas, detailed papaya nutrition facts, potential papayas risks and side effects, suitable papayas substitutes, how papaya fits into popular diets, essential papaya storage tips, 6 fast papaya home remedies, the role of papayas in weight management, and its potential impact on various health conditions.

Here are some of the standout facts about this tropical superfood:

• A small papaya (152g) can provide over 150% of your daily Vitamin C needs.
• Among 14 fruits and vegetables, only papaya showed anticancer activity against breast cancer cells in one study.
• The enzyme papain in papaya not only aids digestion but has also been used for tenderizing meat for thousands of years.
• Your body may absorb beneficial antioxidants like lycopene better from papayas than from some other fruits and vegetables.
• Unripe papaya contains latex, which can stimulate contractions, so cooked unripe papaya is recommended, especially during pregnancy.
• Papaya is very low in calories, with about 43 calories per 100 grams.
• The beta-carotene in papayas is reported to be three times more bioavailable than that in carrots or tomatoes.

This content was last updated in July 2025, reflecting the latest available information on papaya nutrition.

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Papaya Nutrition FAQs

Discover the impressive health benefits packed into this vibrant tropical fruit. Here we answer your most common questions about papaya nutrition, helping you understand why it’s a great addition to your diet.

What are papayas good for?

Papayas are excellent for overall health due to their rich nutrient profile, supporting digestion, immunity, and skin health. They are packed with vitamin C, with a single small papaya (152 grams) providing 157% of the Recommended Daily Intake (RDI), and are a good source of vitamin A (33% RDI), folate (14% RDI), and fiber (3 grams) (Spritzler, 2018). The enzyme papain in papaya aids in protein digestion, while antioxidants like lycopene may help reduce inflammation and the risk of chronic diseases such as heart disease and certain cancers (Ware & Blake, 2023).

Are papayas healthy?

Yes, papayas are exceptionally healthy fruits, loaded with essential vitamins, minerals, and antioxidants. They are particularly high in vitamin C and vitamin A, contributing significantly to immune function and vision health; for instance, one medium papaya offers over 200% of the daily vitamin C requirement (Begum, 2023). Their fiber content supports digestive health, and compounds like lycopene offer protective benefits against oxidative stress and chronic diseases (Ware & Blake, 2023).

Are papayas fattening?

No, papayas are not fattening; in fact, they are a great fruit choice for weight management due to their low calorie and fat content. A one-cup serving of fresh papaya chunks (145 grams) contains only about 62 calories and less than 0.5 grams of fat (Cervoni, 2024). Their high fiber content, around 2.5 to 3 grams per cup, promotes satiety and can help reduce overall calorie intake by making you feel fuller for longer (Panoff, 2021).

Who should avoid papayas?

Certain individuals should exercise caution or avoid papayas. People with a latex allergy may also be allergic to papaya due to cross-reactivity (Cervoni, 2024). Pregnant women are often advised to avoid unripe papaya, as it contains high levels of latex which can stimulate uterine contractions (Spritzler, 2018). Additionally, individuals taking blood-thinning medications like warfarin should consult their doctor, as papaya might increase the medication’s effects and the risk of bleeding (Begum, 2023).

Can I eat papayas daily?

Yes, for most healthy individuals, eating papaya daily in moderation is generally safe and can be beneficial due to its rich nutritional profile. Consuming papaya regularly can contribute to your daily intake of vitamin C, vitamin A, fiber, and antioxidants, supporting overall health. However, like any food, it’s best to consume it as part of a balanced diet; excessive intake could potentially lead to an overconsumption of certain nutrients or, for some, digestive discomfort due to its fiber content.

Can dogs eat papayas?

Yes, dogs can eat papayas in moderation as a healthy treat, ensuring the seeds and skin are removed. Papaya offers dogs vitamins A, C, K, and E, as well as folate, fiber, calcium, and potassium, which can aid their digestion and boost their immune system. However, due to its natural sugar content, it should be given in small quantities to prevent obesity or digestive upset; too much papaya can cause diarrhea in dogs. Always introduce new foods slowly and consult your veterinarian if you have concerns.

Can cats eat papayas?

Yes, cats can eat papaya in small, controlled amounts as an occasional treat, as it is generally considered non-toxic. This tropical fruit contains beneficial nutrients like vitamins A, C, and E, as well as fiber and the digestive enzyme papain, which can aid their digestion. However, it’s crucial to remove all seeds, as they contain trace amounts of cyanide and can be a choking hazard. Due to papaya’s natural sugar content, it should not be a regular part of their diet, and overfeeding can lead to digestive issues like diarrhea or an upset stomach.

How long do papayas last in the fridge?

Ripe papayas can last significantly longer in the refrigerator, generally for about 1 to 3 weeks when stored whole. If you’ve cut the papaya, it should be stored in an airtight container in the fridge and will maintain its quality for a shorter period, typically around 2 to 3 days, though some sources suggest up to a week if handled properly. Refrigeration effectively slows down the ripening process, extending the fruit’s usability once it has reached its desired ripeness.

Can you freeze papayas?

Yes, you can freeze papayas to extend their shelf life for up to 10 to 12 months. To do so, peel the papaya, remove the seeds, and cut the flesh into cubes or chunks. It’s best to flash freeze the pieces on a baking sheet before transferring them to airtight freezer bags or containers. Keep in mind that the texture of papaya will become softer upon thawing, making it most suitable for use in smoothies, purees, or cooked dishes rather than being eaten raw if you prefer a firmer texture.

How to tell if papayas are bad?

You can tell if a papaya is bad by checking for several key signs of spoilage. These include an overly soft or mushy texture where your finger can easily indent the skin, an unpleasant sour or fermented odor instead of a mild, sweet aroma, and the presence of visible mold. Other indicators are a slimy texture on the fruit’s flesh and extensive dark bruises or cuts that have begun to decay. While a few minor surface spots might be acceptable, widespread discoloration is a clear sign the papaya should be discarded.

How long are papayas good for?

The lifespan of a papaya depends on its ripeness and how it’s stored. Unripe papayas will typically ripen at room temperature within a few days. Once ripe, a whole papaya will last for about 5 to 7 days if kept on the counter. If stored in the refrigerator, a ripe whole papaya can stay fresh for a longer period, often between 1 and 3 weeks. For long-term storage, frozen papaya can remain good for up to 10 to 12 months.

How to keep papayas fresh?

To keep papayas fresh, allow unripe ones to ripen at room temperature; this process can be expedited by placing them in a paper bag, possibly with an apple or banana, for a couple of days. Once ripe (skin is largely yellow to orange-red and yields to gentle pressure), transfer whole papayas to the refrigerator, where they can last for 1 to 3 weeks, ideally in a plastic bag to maintain some humidity. If you’ve cut the papaya, store it in an airtight container in the refrigerator and consume within 2 to 3 days for best quality.