Papaya fruit nutrition facts

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Papaya (Carica papaya) is a tree like plant belonging to genus Carica.
The papaya plant is tropical in origin and is native plant of northern South America and southern Central America.

The ripe papaya is eaten raw while the unripe one is used in food preparations. The unripe fruit contains the enzyme papain and is used in cuisine for tenderizing meat.

Ripe papaya on the tree
Ripe papaya on the tree

Papaya is an excellent source of vitamin C and 100g of it fulfils the daily requirement of vitamin C. It contains fair amount of potassium and is very low in sodium thus becoming the fruit of choice for people with hypertension.

It has considerable amount of vitamin A, vitamin B6 and dietary fibre. It gives the benefits of antioxidants due to presence of phytochemicals and carotenoids.

Image of cut ripe papaya with black seeds
Image of cut ripe papaya with black seeds

Nutrient values and weights are for edible portion. Refuse like seeds and skin form 33% of the fruit weight.

Papaya fruit nutrition facts

Nutrients facts Units Value
per 100g
One cup
cubes 140g
Flesh of
one medium
size 300g
Water g 88.83 124.36 270.04
Energy kcal 39 55 119
Protein g 0.61 0.85 1.85
Carbohydrate g 9.81 13.73 29.82
Lipid (fat) g 0.14 0.20 0.43
Sugars g 5.90 8.26 17.94
Dietary fibre g 1.8 2.5 5.5
Ash g 0.61 0.85 1.85

Papaya fruit minerals facts

Minerals
nutrition facts
Units Value
per 100g
One cup
cubes 140g
Flesh of one
medium
size 300g
Calcium mg 24 34 73
Selenium mcg 0.6 0.8 1.8
Iron mg 0.10 0.14 0.30
Manganese mg 0.01 0.02 0.03
Magnesium mg 10 14 30
Copper mg 0.02 0.02 0.05
Phosphorus mg 5 7 15
Zinc mg 0.07 0.10 0.21
Sodium mg 3 4 9
Potassium mg 257 360 781

Fruit facts: Papaya vitamin nutrition

Vitamin nutrition facts Units Value
per
100g
One
cup
cubes
140g
Flesh
of one
medium
size 300g
Vitamin C mg 61.8 86.5 187.9
Thiamin mg 0.03 0.04 0.082
Riboflavin mg 0.032 0.045 0.10
Niacin mg 0.34 0.47 1.03
Pantothenic acid mg 0.22 0.31 0.66
Vitamin B6 mg 0.02 0.03 0.06
Folate mcg 38 53 116
Choline mg 6.1 8.5 18.5
Vitamin A, IU IU 1094 1532 3326
Vitamin E (alpha-tocopherol) mg 0.73 1.02 2.22
Vitamin K (phylloquinone) mcg 2.6 3.6 7.9

Fruit facts: Papaya lipids nutrition

Lipids nutrition
facts
Units Value
per
100g
One cup
cubes
140g
Flesh of
one
medium
size 300g
Saturated fatty acid g 0.04 0.06 0.13
Monounsaturated fatty acid g 0.04 0.05 0.12
Polyunsaturated faty acid g 0.03 0.04 0.09

Fruit facts: Papaya amino acids nutrition

Amino acids
nutrition facts
Units Value
per 100g
One cup
cubes 140g
Flesh of one
medium
size 300g
Tryptophan g 0.01 0.01 0.02
Threonine g 0.01 0.02 0.03
Isoleucine g 0.01 0.01 0.02
Leucine g 0.02 0.02 0.05
Lysine g 0.03 0.04 0.08
Methionine g 0.002 0.003 0.006
Phenylalanine g 0.01 0.01 0.03
Tyrosine g 0.01 0.01 0.02
Valine g 0.01 0.01 0.03
Arginine g 0.01 0.01 0.03
Histidine g 0.01 0.01 0.02
Alanine g 0.01 0.02 0.04
Aspartic acid g 0.05 0.07 0.15
Glutamic acid g 0.03 0.05 0.10
Glycine g 0.02 0.03 0.06
Proline g 0.01 0.01 0.03
Serine g 0.02 0.02 0.05

Source: USDA National Nutrient Database

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1.Image of ripe fruit on tree
Image source: https://en.wikipedia.org/wiki/File:Carica_papaya_005.JPG
Image author: H. Zell
Image license: https://creativecommons.org/licenses/by-sa/3.0/deed.en
2.Image of cut ripe fruit with black seeds
Image source: https://commons.wikimedia.org/wiki/File:Papaya-oliv.jpg
Image author: Olegivvit
Image license: https://creativecommons.org/licenses/by-sa/3.0/deed.en

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