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Papaya benefits start with vitamin C: one cup of fresh papaya pieces has about 62 calories and supplies about 98% of the Daily Value for vitamin C, plus folate, potassium and fiber, according to USDA data. Red-fleshed papaya is also rich in carotenoid pigments, and a small human study found those pigments are absorbed unusually well from papaya. Papaya also contains papain, a protein-digesting enzyme, but eating the fruit is not the same as taking an enzyme supplement. Below are the USDA papaya nutrition facts, papaya vs mango, what research has and has not shown, and the allergy and food safety facts worth knowing.
Peptide Labs does not sell papaya or papaya products. This article is general nutrition information, not medical advice.
Key Takeaways
- One cup of fresh papaya (145 g) has about 62 calories, 2.5 grams of fiber and 98% of the Daily Value for vitamin C in USDA data.
- A small whole papaya supplies slightly more than a full day's Daily Value for vitamin C.
- Papaya carries several carotenoids, and a 16-person crossover study found them more readily absorbed from papaya than from carrots or tomatoes.
- Canned papaya in heavy syrup and papaya nectar keep very little of the vitamin C and add a lot of sugar.
- People with natural rubber latex allergy can react to papaya (latex-fruit syndrome); an allergist can help sort out risk.
Papaya nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for raw papaya (FDC 169926), converted to USDA’s portion weights for one cup of 1-inch pieces (145 grams) and one small fruit (157 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (raw papaya) | 1 cup pieces (145 g) | % DV | 1 small fruit (157 g) | % DV |
|---|---|---|---|---|
| Calories | 62 | Not applicable | 68 | Not applicable |
| Carbohydrate | 15.7 g | 6% | 17.0 g | 6% |
| Fiber | 2.5 g | 9% | 2.7 g | 10% |
| Total sugars | 11.3 g | No DV | 12.3 g | No DV |
| Protein | 0.7 g | 1% | 0.7 g | 1% |
| Vitamin C | 88 mg | 98% | 96 mg | 106% |
| Folate | 54 mcg DFE | 13% | 58 mcg DFE | 15% |
| Vitamin A | 68 mcg RAE | 8% | 74 mcg RAE | 8% |
| Magnesium | 30 mg | 7% | 33 mg | 8% |
| Copper | 0.07 mg | 7% | 0.07 mg | 8% |
| Potassium | 264 mg | 6% | 286 mg | 6% |
| Vitamin E | 0.4 mg | 3% | 0.5 mg | 3% |
Vitamin C is the headline, which is why papaya appears among the fruits in our guide to vitamin C sources. Papaya also supplies a useful share of folate, one of the B vitamins, plus some potassium and magnesium. It is low in fat and protein, so it works as part of a meal or snack rather than a meal on its own. Maradol papayas, a common large variety, weigh 3 pounds or more according to CDC, so a single cup is a more realistic serving than a whole fruit.
Carotenoids: the color behind papaya
Papaya’s orange-red flesh comes from three carotenoids. In USDA data, a cup of raw papaya contains about 2,650 micrograms of lycopene, 854 micrograms of beta-cryptoxanthin and 397 micrograms of beta-carotene. Beta-cryptoxanthin and beta-carotene can be converted to vitamin A in the body, which is why papaya shows some vitamin A even though it contains no preformed vitamin A. Lycopene is not converted to vitamin A. Our guides to carotenoid pigments and vitamin A and to the red pigment in tomatoes and papaya cover these compounds in more depth.
The most interesting human study here is about absorption. In a 2014 randomized crossover study in 16 healthy adults, test meals of raw carrots, tomatoes and papayas were matched for their carotenoid content. Beta-carotene was about three times more bioavailable from papaya than from carrots or tomatoes, and lycopene was about 2.6 times more bioavailable from papaya than from tomatoes. The researchers linked this to the way papaya stores its pigments in very small, easily released forms. It was a short absorption study, not a health outcome trial, but it suggests papaya is an efficient food source of these pigments.
Papaya vs mango and other fruits
Papaya calories are modest, about 43 per 100 grams, with less sugar than mango or pineapple. The table compares raw fruits per 100 grams so the numbers line up directly.
| Per 100 g (USDA FDC ID) | Calories | Total sugars | Fiber | Vitamin C | Vitamin A (RAE) |
|---|---|---|---|---|---|
| Papaya, raw (169926) | 43 | 7.8 g | 1.7 g | 60.9 mg | 47 mcg |
| Mango, raw (169910) | 60 | 13.7 g | 1.6 g | 36.4 mg | 54 mcg |
| Pineapple, raw (169124) | 50 | 9.9 g | 1.4 g | 47.8 mg | 3 mcg |
| Cantaloupe, raw (169092) | 34 | 7.9 g | 0.9 g | 36.7 mg | 169 mcg |
| Strawberries, raw (167762) | 32 | 4.9 g | 2.0 g | 58.8 mg | 1 mcg |
Comparing papaya vs mango, papaya has fewer calories and less sugar per 100 grams and more vitamin C, while mango has slightly more vitamin A and folate. Pineapple is far richer in manganese, and our sibling guide to cantaloupe covers a melon with much more vitamin A per serving. Our guide to fruit sugar levels places papaya in the lower-middle range.
Fresh vs canned papaya and papaya nectar
| Form (USDA entry) | Amount | Calories | Total sugars | Fiber | Vitamin C (% DV) |
|---|---|---|---|---|---|
| Fresh pieces (169926) | 1 cup, 145 g | 62 | 11.3 g | 2.5 g | 88 mg (98%) |
| Canned, heavy syrup, drained (169927) | 100 g | 206 | 52.2 g | 1.5 g | 3.5 mg (4%) |
| Papaya nectar, canned (169107) | 1 cup, 250 g | 142 | 34.8 g | 1.5 g | 7.5 mg (8%) |
Processing changes papaya sharply. In USDA data, canned papaya in heavy syrup has almost five times the calories of fresh papaya per 100 grams, most of the vitamin C is gone and the vitamin A value drops to zero. Papaya nectar is a sweetened drink rather than juice. Fresh or frozen plain papaya is the closest to the whole fruit; check the ingredient list for added sugar or syrup.
Papaya benefits: papain and digestion research
Papaya contains papain, a protein-digesting enzyme complex obtained from the latex of the papaya plant and used in some enzyme products. Our bromelain guide covers papain alongside the pineapple enzyme, and our digestive enzymes guide explains what enzyme supplements can and cannot do. Eating papaya is not the same as taking a concentrated enzyme product.
Human trials of papaya for digestion are scarce. A 2013 double-blind, placebo-controlled study of a commercial papaya preparation in volunteers with chronic digestive complaints reported fewer constipation and bloating symptoms after 40 days than placebo, but heartburn did not improve significantly and the effects were gone after a washout period. It tested one specific product in a small group, so it cannot be stretched to fresh papaya. Papaya’s fiber and water content are the better-established reasons it fits a fiber-rich diet.
Papaya allergy and food safety
- Latex-fruit syndrome: some people with natural rubber latex allergy also react to certain fruits. A 2024 review of 30 years of research found this cross-reaction in anywhere from 4% to 88% of latex-allergic patients, depending on the study, and listed banana, avocado, kiwifruit and papaya as the most common culprit fruits. Most reported reactions were systemic rather than limited to the mouth. Our kiwi guide covers another fruit in this group.
- Enzyme sensitization: a 2023 Italian study found that people with antibodies to the papaya enzyme did not report symptoms after eating the fruit, suggesting papain allergy may mainly be an occupational issue for people who handle enzyme powders.
- Labels: papaya is not one of the nine major food allergens that US labels must declare, so people who react need to read ingredient lists for papaya in fruit cups, smoothies and dried fruit mixes.
- Outbreaks: whole papayas imported from Mexico were linked to Salmonella outbreaks in 2017 (220 people in 23 states, 68 hospitalized, one death, per CDC) and in 2019 (81 people in nine states, 27 hospitalized). FDA advises washing produce before cutting even when you do not eat the skin, without soap, and refrigerating cut fruit.
Hives, swelling of the lips or throat, or breathing trouble after eating papaya needs urgent care. For unclear symptoms, see an allergist; our elimination diet guide explains why food testing should be supervised by a clinician.
Frequently Asked Questions
What are the main papaya benefits?
USDA data show papaya is rich in vitamin C and also supplies folate, potassium, fiber and carotenoids that the body absorbs well. Human trials of papaya for specific health effects are very limited.
How many calories are in a cup of papaya?
About 62 calories in a cup of fresh papaya pieces and about 68 in a small whole papaya, in USDA data.
Is papaya high in sugar?
Papaya has about 11 grams of natural sugar per cup in USDA data, less than mango or pineapple per 100 grams, along with about 2.5 grams of fiber.
Which is healthier, papaya or mango?
Neither wins outright. Papaya has fewer calories, less sugar and more vitamin C per 100 grams; mango has slightly more vitamin A and folate. Both fit a varied diet.
Does papaya help digestion?
Papaya contains the enzyme papain and some fiber, but trials are scarce. One small study of a papaya preparation reported fewer constipation and bloating symptoms; it does not prove fresh papaya does the same.
Can you be allergic to papaya?
Yes. People with latex allergy are more likely to react because of latex-fruit syndrome. See an allergist, and get urgent care for swelling or breathing trouble.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Cantaloupe Benefits: USDA Cantaloupe Nutrition, Calories and Safety, Digestive Enzymes: What They Do, Who Needs Them and What Works, Foods High in Vitamin C: USDA List of Fruits and Vegetables.