Fruits / Tropical Fruits
Papaya fruit, medium ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 83% |
| Calories | 53kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 12 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 81 mg/ 70mg (115%) high |
Minerals
Calcium | 59 mg/ 750mg (7%) |
Phosphorus | 20 mg/ 700mg (2%) |
Iron | 0.5 mg/ 12mg (4%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Papaya (medium ripe) is a sweet, orange fruit that’s usually eaten as a snack or dessert. Per 100g, it has about 53 kcal and provides carbohydrates, natural sugars, and dietary fiber.
Why it matters to health
Papaya can support digestion because of its 2g fiber per 100g, which helps keep your bowel movements regular. It also gives you vitamin- and antioxidant-rich fruit benefits (especially from its orange color), while being low in fat and sodium (about 0.2g fat and 3mg sodium per 100g). Since it has 9g natural sugar and 12g carbs per 100g, it’s best to enjoy it in a proper fruit portion—especially if you’re also having rice or bread in the same meal.
Healthier tips
- For snacks: aim for about 1 cup (or roughly 100–150g) papaya, paired with plain yogurt or a handful of nuts if you need more staying power.
- If you’re having papaya after a meal, keep the portion smaller (so your total carbs for the day stay balanced).
- Choose medium-ripe papaya for a good balance of sweetness and fiber; very ripe fruit can taste sweeter, so portion matters.
- Hydrate well—fruits work best as part of your usual water intake.
Common Filipino dishes
Papaya with milk, papaya salad (kinilaw-style), fruit salad, ginataang papaya, atchara (papaya-based), papaya as dessert
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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