Papayas, raw
FDC 169926cup 1" pieces (145 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 91 · +10 vs Fruits & juices medianPapaya scores 91 of 100, an Elite result and 15th of 60 in the Fruits & juices category, comfortably above the category median of 81. Its standout is vitamin C at 68% of the daily value, delivered in a cup of one-inch pieces at just 43 calories per 100 grams.
It's usually eaten fresh and chilled, halved and scooped with a spoon, or diced into fruit salad. Sugar runs to 7.82 grams per 100 grams, higher than many other fruits in this batch, and it carries a modest 8 milligrams of sodium per 100 grams, though no formal limit is flagged.
See how this score is calculated, build a plate around papayas, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | 2% |
| Total fat | 0.26 g | 0% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8 mg | 0% |
| Carbohydrate | 11 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 7.8 g | |
| Protein | 0.47 g | 1% |
| Potassium | 182 mg | 4% |
| Calcium | 20 mg | 2% |
| Iron | 0.25 mg | 1% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 61 mg | 68% |
| Vitamin A | 47 µg | 5% |
| Vitamin E | 0.3 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | 3% |
| Total fat | 0.38 g | 0% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 12 mg | 1% |
| Carbohydrate | 16 g | 6% |
| Dietary fiber | 2.5 g | 9% |
| Sugars | 11 g | |
| Protein | 0.68 g | 1% |
| Potassium | 264 mg | 6% |
| Calcium | 29 mg | 2% |
| Iron | 0.36 mg | 2% |
| Magnesium | 30 mg | 7% |
| Vitamin C | 88 mg | 98% |
| Vitamin A | 68 µg | 8% |
| Vitamin E | 0.44 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169926Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pummelo, rawDensity 92 vs 91Lemon juice from concentrate, canned or bottledDensity 92 vs 91Blackberries, rawDensity 92 vs 91Original analysis by NutriVerdict
In the kitchen and how to use it
Ripe papaya is usually eaten fresh, halved and scooped straight from the skin with a spoon, cubed into fruit salad, or blended into smoothies. Its flesh is soft and buttery with a musky, sweet flavor that pairs well with lime, chili, coconut, and other tropical fruit. Unripe green papaya is treated differently, shredded raw for dishes like Thai som tam salad, where its firm, neutral flesh takes on the flavors of lime, fish sauce, and chili instead of being eaten sweet.
Choose papaya with skin that has turned mostly yellow-orange and gives slightly to gentle pressure, a sign of ripeness; firmer, greener fruit can ripen further at room temperature before being refrigerated. A cup of cubes (145 grams) provides about 68% of the Daily Value for vitamin C, the standout nutrient in this fruit, and at just 43 calories per 100 grams with 7.82 grams of sugar, it is a low-calorie way to add natural sweetness to breakfast or a fruit salad.
Frequently asked questions about papayas, raw
How many calories are in papaya?
Raw papaya has about 43 calories per 100 grams.
Is papaya a good source of vitamin C?
Yes, a cup of cubes (145 grams) provides around 68% of the Daily Value for vitamin C.
How do you tell when a papaya is ripe?
The skin turns mostly yellow-orange and gives slightly to gentle pressure when ready to eat.