scored 91/100
Papaya is a tropical fruit rich in vitamin C, potassium, and the digestive enzyme papain, making it valuable for immune support and gastrointestinal health.
12.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Papaya (Carica papaya) originated in Central America and is now cultivated throughout tropical regions worldwide. This fruit is nutritionally distinctive for its high vitamin C content (61 mg per 100g, exceeding 100% of daily needs), which supports immune function and collagen synthesis critical for healthy aging. Papaya contains papain, a proteolytic enzyme that aids protein digestion and may reduce inflammation, contributing to better nutrient bioavailability and gut health. The fruit also provides carotenoids (as provitamin A) and potassium (182 mg per 100g), which support cardiovascular function and electrolyte balance—key factors in longevity. Unlike many fruits, papaya is relatively low in sugar and calories (43 kcal per 100g), making it suitable for metabolic health. The combination of digestive enzymes, antioxidants, and micronutrients positions papaya as a functional food that supports both acute nutrient intake and chronic disease prevention through improved digestion and systemic antioxidant defense.
Papain proteolytic enzyme cleaves peptide bonds, improving protein digestion and reducing bloating while increasing amino acid bioavailability
High vitamin C content (61 mg/100g) supports neutrophil function, collagen synthesis, and acts as a direct free radical scavenger
Papain and chymopapain enzymes possess anti-inflammatory properties; carotenoids provide additional antioxidant protection against oxidative stress
Potassium (182 mg/100g) supports blood pressure regulation; vitamin C protects against LDL oxidation; fiber aids cholesterol metabolism
Papain reduces intestinal inflammation; improved protein digestion decreases putrefactive metabolites; prebiotic fiber supports beneficial microbiota
Midday consumption (between breakfast and lunch, or as a midday snack) allows papain enzymes to work optimally on upcoming protein-rich meals while supporting digestive capacity when enzyme secretion is peak. Morning consumption supports immune function via vitamin C; evening consumption is acceptable but may provide less digestive benefit if no protein meal follows.
Fasting-compatible
Papaya is compatible with fasting periods due to low calorie density (43 kcal/100g) and low glycemic impact; however, the presence of natural sugars (10.82g carbs/100g) means it technically breaks a strict fast
Per 100 g of the default form. Bars show how much higher or lower papaya is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Papaya is classified as a fruit. Papaya is a tropical fruit rich in vitamin C, potassium, and the digestive enzyme papain, making it valuable for immune support and gastrointestinal health.
Papaya scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Not really. A 140 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
In a 140 g serving, papaya is highest in Vitamin C (~95% DV), Vitamin B6 (~16% DV), Folate (~13% DV).
Not really. A 140 g serving has about 12.8 g of net carbs (15.1 g total minus 2.4 g fiber).
Best in the midday. Midday consumption (between breakfast and lunch, or as a midday snack) allows papain enzymes to work optimally on upcoming protein-rich meals while supporting digestive capacity when enzyme secretion is peak. Morning consumption supports immune function via vitamin C; evening consumption is acceptable but may provide less digestive benefit if no protein meal follows.
A typical serving is around 140 g (~60 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating papaya alongside several other fruit sources.
Papaya pairs nicely with: Pair with lime or lemon juice because citric acid enhances vitamin C absorption and papain enzyme activity while reducing oxidation of carotenoids; Combine with leafy greens (spinach, kale) because papaya's vitamin C dramatically increases non-heme iron bioavailability from plant sources by 3-4 fold; Eat with nuts (almonds, walnuts) because healthy fats enhance absorption of fat-soluble carotenoids while papain aids protein digestion of the nuts; Mix with ginger because both contain proteolytic enzymes and anti-inflammatory compounds that synergistically reduce bloating and improve digestion.
Encyclopedia entries that supply the same signature nutrients papaya contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients papayacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.