Papaya
Papaya is a tropical fruit rich in vitamin C, potassium, and the digestive enzyme papain, making it valuable for immune support and gastrointestinal health.
Variants (2)
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C85.3 mg95% DV
- Vitamin B60.27 mg16% DV
- Folate51.8 mcg13% DV
- Niacin0.50 mg3% DV
- Vitamin K3.6 mcg3% DV
- Riboflavin0.04 mg3% DV
- Vitamin E0.42 mg3% DV
- Thiamin0.03 mg3% DV
- Choline8.5 mg2% DV
- Vitamin A65.8 iu1% DV
- Magnesium29.4 mg7% DV
- Copper0.06 mg7% DV
- Potassium254.8 mg5% DV
- Manganese0.06 mg2% DV
- Calcium28.0 mg2% DV
- Iron0.35 mg2% DV
- Selenium0.84 mcg2% DV
- Phosphorus14.0 mg1% DV
- Zinc0.11 mg1% DV
- Sodium11.2 mg<1% DV
- Saturated Fat0.11 g
- Monounsaturated Fat0.10 g
- Polyunsaturated Fat0.08 g
- Carotenoids~8.4 mg
- Inulin / Prebiotic fibre~4.2 g
Score · 88/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C68% DV
- Vitamin B611% DV
- Folate9% DV
- Magnesium5% DV
- Copper5% DV
Overview
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.
Health Benefits (5)
- Enhanced digestive function and protein breakdownmoderatePapain proteolytic enzyme cleaves peptide bonds, improving protein digestion and reducing bloating while increasing amino acid bioavailability
- Improved immune function and antioxidant defensestrongHigh vitamin C content (61 mg/100g) supports neutrophil function, collagen synthesis, and acts as a direct free radical scavenger
- Reduced systemic inflammationmoderatePapain and chymopapain enzymes possess anti-inflammatory properties; carotenoids provide additional antioxidant protection against oxidative stress
- Cardiovascular health maintenancestrongPotassium (182 mg/100g) supports blood pressure regulation; vitamin C protects against LDL oxidation; fiber aids cholesterol metabolism
- Enhanced gut barrier integrityemergingPapain reduces intestinal inflammation; improved protein digestion decreases putrefactive metabolites; prebiotic fiber supports beneficial microbiota
Food Pairings
- ·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
Practical Tips
- ·Select papayas with slight give when gently squeezed and a fragrant aroma; avoid hard or mushy fruit. Ripe papayas have higher enzyme activity and sweeter flavor
- ·Consume fresh papaya within 1-2 days of ripening, or refrigerate up to 5 days. Freeze cubed papaya for smoothies; freezing preserves papain activity
- ·Eat papaya seeds along with flesh—they contain additional proteolytic enzymes and may support digestive health; they have a peppery flavor
- ·Consume papaya between meals or 30+ minutes before protein-rich meals to maximize papain's digestive enzyme benefit without competition from stomach acid
- ·Choose ripe papayas over green for maximum enzyme activity and carotenoid content; the fruit's color intensity indicates higher provitamin A concentration
Optimal Timing
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.
- · Immediately before bed—high natural sugar content may spike glucose and interfere with sleep quality
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about papaya
What is papaya?
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.
Is papaya healthy?
Papaya scores 88/100 in Formulate, making it a great 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.
Is papaya high in protein?
Not particularly. A 140 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Is papaya high in fiber?
Not really. A 140 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
What vitamins and minerals are in papaya?
In a 140 g serving, papaya is highest in Vitamin C (~95% DV), Vitamin B6 (~16% DV), Folate (~13% DV).
Is papaya keto-friendly?
Not really. A 140 g serving has about 12.8 g of net carbs (15.1 g total minus 2.4 g fiber).
When is the best time to eat papaya?
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.
How much papaya should I eat?
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.
What pairs well with papaya?
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.
Supplements that mirror Papaya's nutrient profile
Encyclopedia entries that supply the same signature nutrients papaya contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Papaya
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.