How Many Calories in Papaya? Nutrition Facts & Macros

A cup of papaya chunks (145 g) has 62 calories

Protein 0.7g · Carbs 15.7g · Fat 0.4g

Papaya is a tropical fruit prized for its sweet flavor and impressive nutritional profile — at just 43 kcal per 100 g, it's one of the lowest-calorie tropical fruits. It stands out for its outstanding vitamin C content (60.9 mg per 100 g, 68% of the daily value) and contains papain, a unique enzyme that aids protein digestion. Popular in smoothies, fruit salads, and as a light dessert, papaya is versatile and refreshing. It's about 88% water by weight.

43 kcal

180 kJ · per 100g · Water: 88.06 g

0.47g Protein

10.82g Carbs

0.26g Fat

Protein

0.47g

Carbs

10.82g

Fat

0.26g

Calorie Calculator: Papaya

Amount

145 g

145 g Papaya contains 62 kcal

Protein 0.7 g Carbs 15.7 g Fat 0.4 g

Calories by Portion Size

Portion	Calories	Protein	Carbs	Fat
1 cup chunks (145 g)	62 kcal	0.7g	15.7g	0.4g
1 slice (75 g)	32 kcal	0.4g	8.1g	0.2g
100 grams	43 kcal	0.5g	10.8g	0.3g

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Papaya — Nutrition Facts

Papaya	per 100g
Calories	43 kcal
Protein	0.47 g
Fat	0.26 g
Carbs	10.82 g
Fiber	1.7 g
Sugar	7.82 g
Sodium	8 mg
Potassium	182 mg
Magnesium	21 mg
Phosphorus	10 mg
Vitamin C	60.9 mg
Vitamin B6	0.038 mg
Folate	37 mcg
Manganese	0.04 mg
Water	88.06 g

Source: USDA FoodData Central (FDC ID: 169926) · Data verified April 2026

Variations

Fresh papaya

43 calories per 100 g. Sweet tropical fruit with soft, butter-like flesh. Contains papain enzyme for protein digestion. Available year-round. Ripe when skin is mostly yellow-orange and yields slightly to pressure. Store unripe at room temperature, ripe in refrigerator for 2-3 days.

Dried papaya

About 327 calories per 100 g — roughly 7.5 times more calorie-dense than fresh due to water removal. Sugar concentrates significantly. Often sold with added sugar, making it even higher in calories. Very easy to overconsume. Best used sparingly as a snack or in trail mix. A 30 g portion (about 98 calories) is a reasonable serving.

Dietary Perspectives

For Weight Loss

Very low calorie at 43 kcal per 100 g — a full cup of chunks (145 g) has just 62 kcal. High water content (88%) and decent fiber (1.7 g) keep you full. The papain enzyme may aid protein digestion. The natural sweetness satisfies cravings without many calories. Avoid dried papaya — it's about 7 times more calorie-dense.

For Athletic Performance

Outstanding vitamin C (60.9 mg per 100 g = 68% DV) for immune support and recovery. The papain enzyme helps with protein digestion — useful after high-protein meals. Quick natural sugar (7.82 g per 100 g) for light pre-workout energy. Good folate content (37 mcg) supports cell function. Potassium (182 mg) aids muscle contraction. A cup of chunks (145 g) provides a light, easily digestible pre-workout snack.

For Keto

Borderline for keto — 9.12 g net carbs per 100 g (10.82 g total carbs minus 1.7 g fiber). A cup of chunks (145 g) has about 13.2 g net carbs — most of a typical 20 g daily keto limit. A single slice (75 g) at about 6.8 g net carbs is more manageable. For keto, berries are better fruit choices: blackberries (4.3 g net carbs per 100 g), raspberries (5.4 g), or strawberries (5.7 g).

Frequently Asked Questions

How many calories are in papaya?

A cup of papaya chunks (145 g) contains approximately 62 calories. Per 100 g, raw papaya has 43 calories. One slice (75 g) has about 32 calories. Papaya is one of the lowest-calorie tropical fruits — less than mango (60 kcal) and pineapple (50 kcal) per 100 g.

How much vitamin C is in papaya?

Papaya is an excellent source of vitamin C. Per 100 g, it provides 60.9 mg — 68% of the daily value. A cup of chunks (145 g) delivers about 88 mg, nearly 100% of the DV. That's more than oranges (53.2 mg per 100 g) and close to kiwi (92.7 mg). Vitamin C supports immune function and collagen production.

Is papaya healthy?

Yes, papaya is very healthy. It's low in calories (43 kcal/100 g), rich in vitamin C (68% DV per 100 g), and a good source of folate (37 mcg). It contains the enzyme papain, which aids protein digestion. The high water content (88%) and decent fiber (1.7 g) support hydration and digestion. It also provides potassium (182 mg) for heart health.

What is papain in papaya?

Papain is a proteolytic enzyme found naturally in papaya, especially in unripe fruit. It breaks down proteins and is used as a natural meat tenderizer. In digestion, papain helps break down dietary protein more efficiently. It's also used in digestive supplements. Ripe papaya contains less papain than unripe, but still enough to aid protein digestion after meals.

Is papaya good for weight loss?

Papaya is an excellent fruit for weight loss. At just 43 calories per 100 g, a full cup of chunks (145 g) has only 62 calories. The high water content (88%) and decent fiber (1.7 g) help keep you full. The papain enzyme may aid protein digestion. The natural sweetness satisfies cravings without many calories. Avoid dried papaya — it's about 7 times more calorie-dense.

Is papaya keto-friendly?

Papaya is borderline for keto. It has 9.12 g of net carbs per 100 g (10.82 g total carbs minus 1.7 g fiber). A full cup (145 g) has about 13.2 g of net carbs — most of a typical 20 g daily keto limit. A single slice (75 g) at about 6.8 g net carbs is more manageable. For keto, berries like blackberries (4.3 g net) or raspberries (5.4 g net) are better choices.

Compare with Similar Foods

Portion	kcal	Protein	Carbs	Fat
Papaya	43	0.47g	10.82g	0.26g
Mango	60	0.82g	14.98g	0.38g
Pineapple	50	0.54g	13.12g	0.12g
Watermelon	30	0.61g	7.55g	0.15g
Kiwi	61	1.14g	14.66g	0.52g

per 100g

Per 100 g, papaya has just 43 kcal — significantly less than mango (60 kcal) and pineapple (50 kcal). Its standout nutrient is vitamin C at 60.9 mg per 100 g, and it contains the unique digestive enzyme papain.

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