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.
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 91