Papaya Nutrition Facts: Calorie Count & Weight Loss Benefits

Are you seeking ways to shed extra kilos or boost your immunity? 

Did you know that papaya can be beneficial in achieving your aim?

Yes, Papayas are low-calorie fruits that contain various nutrients, such as antioxidants and potassium. Additionally, eating papaya helps reduce the risk of heart disease, diabetes, and cancer.

Papaya, locally known as "papita" in Hindi, is a tropical fruit with a sweet taste and vibrant color. It has various health benefits. You can eat raw papaya, blend it into smoothies, or use it to make fruit chaat. 

This blog will explore papaya's calories, nutritional content, support for weight loss, and other health benefits. Let's dive in!

Papaya nutritional value per 100g

Papaya is low in calories and high in essential nutrients. Here is its nutritional content per 100 g. 

Nutrient	Amount per 100g
Calories	43 kcal
Water	88%
Protein	0.5 g
Carbohydrates	11 g
Sugars	7.8 g
Fiber	1.7 g
Fat	0.3 g
Vitamin C	60.9 mg (101%)
Vitamin A	950 IU (19%)
Folate (Vitamin B9)	37 mcg (9%)
Potassium	182 mg (5%)

Papaya is rich in antioxidants, including beta-carotene, lycopene, and flavonoids, which help to fight free radicals and lower oxidative stress.

7 Health Benefits of Papaya Everyone Should Know

Papaya has health benefits that can do wonders for your body from the inside out. Here are some health benefits of papaya. 

1. Protects Skin Damage

Want glowing skin? Eat papaya. Its high levels of vitamins A, C, and E help:

• Reduce wrinkles
• Fight acne
• Brighten skin tone
• Speed up wound healing

Applying papaya pulp directly to the skin is a popular natural remedy to resolve skin problems. You’ll often find papaya extracts in face masks and skincare products, but the real benefits come from eating it!

2. Improves Digestion

If you often feel bloated or constipated, papaya can help. It contains papain, a powerful digestive enzyme that helps break down proteins and ease digestion.

It contains an enzyme called papain, which breaks down proteins and promotes easy digestion.

Papaya has a high fiber content, which promotes regular bowel movements and overall digestive wellness.

3. Fights Inflammation

Papaya is packed with flavonoids and antioxidants that help reduce inflammation. This can be helpful for people with arthritis or chronic inflammatory conditions.

4. Improves Heart Health

Papaya can help keep your heart happy. It's low in calories and cholesterol and rich in:

• Antioxidants like lycopene and beta-carotene
• Vitamin C and E, which reduce inflammation
• Fiber, which helps lower bad cholesterol (LDL)

5. Has Anticancer Properties

Studies show that papaya may have anti-cancer effects, especially against breast, cervical, and colon cancers. The antioxidants lycopene and beta-carotene neutralize free radicals that can cause cellular damage.

6. Powerful Antioxidants

Papayas is rich in vitamin C. It contains- 

They also contain:

• Vitamin A
• Vitamin E
• Folate
• Potassium
• Fiber
• And powerful antioxidants like beta-carotene, lycopene, and flavonoids

These nutrients are essential for immune support, skin health, vision, and reducing oxidative stress that contributes to aging and disease.

7. Loaded with Nutrients

Besides being low in calories, papaya contains essential vitamins and minerals, such as folate, magnesium, and potassium. It supports overall health, especially during pregnancy and in individuals with nutrient deficiencies.

Papaya for Weight Loss

Trying to lose weight but don’t want to follow a strict diet? You can choose papaya. Here is how papaya helps with weight loss.

• Low in Calories, High in Nutrients

One cup (140g) of diced papaya contains around 60 calories- which is less than a slice of bread.

These small serving still gives you the following:

• Over 150% of your daily Vitamin C
• Nearly 30% of your daily Vitamin A
• Plus, folate, potassium, fiber, and antioxidants

• Rich in Fiber = Keeps You Full for Longer.

Papaya is a great source of dietary fiber, which keeps you full for longer. 

• Keeps you full longer
• Reduces cravings
• Prevents overeating

Just 1 cup of papaya contains about 2.5 - 3 grams of fiber which is nearly 10% of your daily need.

And the best part? Fiber supports gut health, which means it is good for your digestive system as well.

• Boosts Metabolism

Papaya contains a digestive enzyme called papain. This enzyme:

• Helps break down proteins
• Improves digestion
• Enhances nutrient absorption

• Great for Detox & Reducing Bloating

Weight loss isn’t just about burning fat and it’s also about reducing water retention and bloating.

Papaya's high water content (about 88%) helps flush out toxins, keeps you hydrated, and naturally relieves bloating.

1. Low Glycemic Index

Papaya has a glycemic index of 60, meaning it doesn't drastically spike blood sugar levels.

Many studies show that consuming papaya regularly lowers body weight, reduces appetite, and improves gut health. Papaya is a perfect example of a high-fiber, low-calorie fruit.

Also Read: 8 Scientifically Proven Health Benefits of Papaya

Health Risks of Papaya Fruit

Papaya is safe to consume for everyone, while it may have a few health risks in some people-

• Pregnancy- Pregnant women are advised to avoid consuming papaya as it contains latex, which may induce uterine contractions.
• Allergic Reactions- Some people might be allergic to papaya and experience allergic reactions such as itching, swelling, or difficulty breathing.
• Latex Sensitivity- People allergic to latex might react negatively to papaya as it contains similar enzymes.
• Interaction with Medication- The papain enzyme may interfere with blood-thinning medications.

Consult your doctor before making any specific dietary changes, especially if you are pregnant or taking any specific medications.

The Key Takeaways

• Low-Calorie Superfruit: Papaya has only 43 kcal per 100g, making it a great addition to any weight loss plan.
• Nutrient-Dense: Rich in vitamins A, C, E, and folate, along with antioxidants and fiber.
• Promotes Health: Aids digestion, improves heart health, reduces inflammation, and may have anti-cancer properties.
• Best Time to Eat: Consume papaya in the morning or as a mid-day snack for optimal absorption of nutrients.
• Caution for Pregnant Women: Avoid raw papaya during pregnancy due to latex content.

Final Thoughts

Papaya is more than a delicious fruit; its properties of low calories and nutrients provide various health benefits. So, papaya fits perfectly if you want to lose weight, improve your digestion, or simply add nutrients to your diet. Stay healthy. Eat local. Choose papaya.

FAQs

1. Is papaya good for weight loss?

Yes, papaya is great for weight loss. It is low in calories, rich in fiber, and metabolism-boosting.

2. How many calories are in 1 papaya?

One kilogram of papaya contains approximately 390 calories. 

3. Is papaya high or low in calories?

Papaya is low in calories. A medium-sized papaya (about 275 grams) contains approximately 119 calories. 

4. How many calories are in 100g of papaya?

A 100g serving of papaya contains approximately 39 calories. 

5. How much papaya per day?

A recommended daily portion of papaya is about 1 cup (140-150 grams) of fresh, cubed papaya. This provides a good source of vitamin C, vitamin A, folate, fiber, and antioxidants.

6. Can I eat papaya daily?

Yes, you can eat papaya daily in moderate amounts, and it is safe for most people.

7. Is papaya good for diabetes?

Yes, its low glycemic index and rich nutrient profile make it suitable for diabetics.

8. Can kids eat papaya?

Absolutely! It’s a great immunity booster and digestive aid for children.