Know2eat

Papaya

Carica papaya

Also known as Pawpaw, Papaw, Maradol papaya

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A soft tropical fruit with orange or red flesh and black seeds, eaten ripe as fruit and green as a vegetable. Its latex contains the protein-digesting enzyme papain.

Gut & Digestive HealthAntioxidant & Oxidative Stress

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Bowel regularity

Gut & Digestive Health
Limited evidence

A small number of trials of papaya preparations report improved stool frequency and less straining in people with constipation. The studies are few, small and often use fermented or concentrated forms rather than fresh fruit.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Oxidative stress markers

Antioxidant & Oxidative Stress
Limited evidence

Evidence is limited for an effect on human oxidative-stress markers. Some small trials of fermented papaya preparations report changes in those markers, but the fermented product is not the same thing as the fruit.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Digestive comfort

Gut & Digestive Health
Insufficient evidence

Papaya is often sold as a digestive aid because of papain. Human research on eating the fruit for bloating or indigestion is scarce and does not support a dependable effect in people who digest protein normally.

Insufficient evidence. Not enough human research to say anything useful yet.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Papaya

Ask about Papaya

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories43 kcal2%
Protein0.47 g1%
Total fat0.26 g0%
Carbohydrate10.8 g4%
Fibre1.7 g6%
Total sugars7.82 g—
Water88.1 g—
Fats
Saturated fat0.081 g0%
Monounsaturated fat0.072 g—
Polyunsaturated fat0.058 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.011 g—
Vitamins
Vitamin A47 µg5%
Vitamin C60.9 mg68%
Vitamin D0 µg0%
Vitamin E0.3 mg2%
Vitamin K2.6 µg2%
Thiamin (B1)0.023 mg2%
Riboflavin (B2)0.027 mg2%
Niacin (B3)0.357 mg2%
Pantothenic acid (B5)0.191 mg4%
Vitamin B60.038 mg2%
Folate37 µg9%
Vitamin B120 µg0%
Choline6.1 mg1%
Minerals
Calcium20 mg2%
Iron0.25 mg1%
Magnesium21 mg5%
Phosphorus10 mg1%
Potassium182 mg4%
Sodium8 mg0%
Zinc0.08 mg1%
Copper0.045 mg5%
Manganese0.04 mg2%
Selenium0.6 µg1%
Other measured compounds
Beta-carotene274 µg—
Alpha-carotene2 µg—
Lycopene1828 µg—
Lutein + zeaxanthin89 µg—
Caffeine0 mg—
Ash0.39 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Papayas, raw (USDA FoodData Central, FDC ID 169926).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • with fatIncreases carotenoid absorption

    Papaya carotenoids are among the better-absorbed in fruit, and absorption improves further when the fruit is eaten with a source of fat.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Latex-fruit syndrome

    Papaya is one of the classic fruits that cross-react with natural rubber latex, through shared chitinase proteins. People with latex allergy can react to it with oral symptoms or, less often, systemic reactions.

  • Allergy

    Papain as an occupational allergen

    Papain is a documented cause of occupational asthma and rhinitis in workers handling the powdered enzyme, and is an ingredient in some meat tenderisers and supplements.

  • Worth knowing

    Unripe papaya in pregnancy

    Unripe and semi-ripe papaya carry latex that has been shown in animal work to stimulate uterine contraction, and it is traditionally avoided in pregnancy in several cuisines. Fully ripe fruit contains very little latex and is generally regarded as fine.

  • Too much

    Carotenodermia at very high intake

    Sustained large intakes of carotenoid-rich fruit can tint the palms and soles orange. It is harmless and resolves when intake falls, but it is sometimes mistaken for jaundice.