12 Surprising Health Benefits of Papaya: Nutrition Facts


Papaya is a tropical fruit native to Central America and Southern Mexico but now grown in many other parts of the world. Scientifically known as Carica papaya, this fruit is recognized for its sweet taste, vibrant orange flesh, and numerous health benefits. Here are some key details about papaya

Nutrition fact of papaya

Papaya is a nutrient-dense fruit that offers a variety of vitamins, minerals, and beneficial compounds. Here is a detailed breakdown of the nutritional facts for a typical serving size of 1 cup (approximately 140 grams) of raw papaya:

Nutritional Facts (per 1 cup, 140 grams)

  • Carbohydrates: 15 grams
    • Dietary Fiber: 3 grams
    • Sugars: 9 grams
  • Protein: 1 gram
  • Fat: 0.4 grams
    • Saturated Fat: 0.08 grams
    • Monounsaturated Fat: 0.07 grams
    • Polyunsaturated Fat: 0.1 grams
  • Cholesterol: 0 mg


  • Vitamin C: 88.3 mg (147% of the Daily Value)
  • Vitamin A: 1531 IU (31% of the Daily Value)
  • Folate (Vitamin B9): 53 mcg (13% of the Daily Value)
  • Vitamin E: 0.47 mg (2% of the Daily Value)
  • Vitamin K: 3.6 mcg (5% of the Daily Value)


  • Potassium: 264 mg (8% of the Daily Value)
  • Calcium: 33 mg (3% of the Daily Value)
  • Magnesium: 14 mg (4% of the Daily Value)
  • Iron: 0.14 mg (1% of the Daily Value)
  • Phosphorus: 14 mg (2% of the Daily Value)

Other Beneficial Compounds

  • Beta-carotene: 397 mcg
  • Lycopene: 2,313 mcg

Water Content

  • Water: Approximately 138 grams (papaya is about 90% water)

Additional Nutrients

  • Pantothenic Acid (Vitamin B5): 0.2 mg (2% of the Daily Value)
  • Thiamine (Vitamin B1): 0.03 mg (2% of the Daily Value)
  • Riboflavin (Vitamin B2): 0.04 mg (2% of the Daily Value)
  • Niacin (Vitamin B3): 0.4 mg (2% of the Daily Value)

Papaya is also a good source of various antioxidants, which help combat oxidative stress and inflammation in the body. The high levels of vitamin C and A, along with beneficial plant compounds like beta-carotene and lycopene, contribute to its numerous health benefits.

12 Health benefits of papaya

Papaya offers a range of health benefits due to its rich nutritional profile and the presence of beneficial enzymes and antioxidants. Here are some of the key health benefits:

1. Digestive Health

  • Papain Enzyme: Papaya contains papain, a proteolytic enzyme that helps break down proteins, aiding in digestion and relieving constipation and bloating.
  • Fiber Content: The high fiber content in papaya promotes regular bowel movements and supports a healthy digestive tract.

2. Immune System Support

  • Vitamin C: Papaya is an excellent source of vitamin C, which is essential for maintaining a strong immune system. A single serving can provide more than 100% of the daily recommended intake.
  • Antioxidants: The fruit is rich in antioxidants like beta-carotene and lycopene, which help protect the body against oxidative stress and support immune function.

3. Heart Health

  • Lowers Cholesterol: The fiber, potassium, and antioxidants in papaya help to lower cholesterol levels, reducing the risk of heart disease.
  • Anti-inflammatory Effects: Papaya’s anti-inflammatory properties, thanks to vitamins C and E and beta-carotene, help protect the heart and improve cardiovascular health.

4. Anti-Cancer Properties

  • Lycopene: This powerful antioxidant found in papaya has been linked to a reduced risk of certain types of cancer, including prostate cancer.
  • Immune Boost: The overall immune-boosting properties of papaya contribute to the body’s ability to fight cancer cells.

5. Skin Health

  • Vitamins and Antioxidants: The high vitamin C and lycopene content in papaya help protect the skin from free radical damage, reducing signs of aging such as wrinkles and fine lines.
  • Healing Properties: Papaya is often used in skin treatments to heal wounds and treat conditions like acne due to its anti-inflammatory properties.

6. Eye Health

  • Vitamin A and Beta-Carotene: These nutrients are crucial for maintaining good vision and preventing age-related macular degeneration.

7. Anti-Inflammatory Effects

  • Reduces Inflammation: The antioxidants and enzymes in papaya help reduce inflammation in the body, which can alleviate conditions like arthritis.

8. Improves Digestion

  • Natural Detoxification: Papaya’s fiber content aids in detoxifying the body by promoting a healthy gut flora and efficient waste elimination.

9. Weight Management

  • Low-Calorie: Papaya is low in calories and high in nutrients, making it a great choice for those looking to maintain or lose weight.

10. Supports Kidney Health

  • Reduces Risk of Kidney Disease: The antioxidants in papaya help protect the kidneys from oxidative damage, potentially reducing the risk of kidney disease.

11. Menstrual Pain Relief

  • Papain Enzyme: Some traditional uses of papaya include using it to alleviate menstrual pain due to the enzyme papain, which helps regulate and ease the flow during menstrual periods.

12. Bone Health

  • Vitamin K: Papaya contains vitamin K, which is important for bone health as it helps in calcium absorption and bone formation.

In summary, incorporating papaya into your diet can offer numerous health benefits, from improving digestion and immune function to protecting against chronic diseases and supporting overall wellness.

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The Conclusion

Papaya is a nutrient-dense tropical fruit that offers a multitude of health benefits. Its rich content of vitamins, minerals, and antioxidants supports various aspects of health, including immune function, digestive health, heart health, and skin vitality. The enzyme papain enhances digestion, while the high levels of vitamin C and beta-carotene boost immunity and reduce inflammation. Additionally, papaya’s low calorie and high nutrient profile make it an excellent choice for weight management and overall wellness.

Incorporating papaya into your diet can contribute to better health and well-being, making it a valuable addition to a balanced diet. Its versatility in culinary uses, from being enjoyed fresh to being incorporated into salads, smoothies, and cooked dishes, makes it easy to include in your daily routine. Whether you are looking to improve your digestive health, enhance your skin, or boost your overall nutrient intake, papaya is a delicious and beneficial option.

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