Fruits / Tropical Fruits
Papaya fruit, ripe
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 64% |
| Calories | 53kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 12.1 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 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 74 mg/ 70mg (105%) high |
Minerals
Calcium | 34 mg/ 750mg (4%) |
Phosphorus | 11 mg/ 700mg (1%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Ripe papaya (fruit), usually eaten fresh as a snack or dessert.
Why it matters to health
Ripe papaya is a good fiber source (about 1.9 g per 100 g) which helps keep digestion regular and supports fullness. It also provides vitamin-rich fruit benefits (like vitamin C and other antioxidants) that support everyday body defenses. It has natural sugar (about 8.8 g) and carbohydrates, so it’s best to enjoy it as part of a balanced meal or snack rather than as a replacement for rice or viand. Sodium is very low (about 3 mg), which is good for heart-friendly eating.
Healthier tips
- Pair papaya with a protein or healthy fat for better balance—e.g., papaya + plain yogurt, or papaya + a handful of nuts.
- For snacks, aim for about 1 cup (roughly 100–150 g) depending on your appetite, especially if you already had rice at lunch/dinner.
- If you’re watching blood sugar, keep portions steady and avoid adding lots of sweetened condensed milk or sugar.
- Choose ripe papaya and eat it fresh; it’s naturally hydrating and easy to digest.
Common Filipino dishes
Papaya with milk, fruit salad (papaya-based), papaya as dessert, papaya shake (unsweetened or lightly sweetened), papaya in mixed fruit platter
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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