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Papaya Nutrition
the nutritional value of papayas and full papaya nutrition information...
The unique nutrient content of the papaya fruit has many health benefits. Extremely high in vitamin C, potassium and vitamin A, and containing other health giving nutrients.
Papayas are high in vitamin C content which can help protect cells and tissues from free radical damage, thereby helping to prevent cancer. Vitamin C also helps in the absorption of dietary fibre.
Papayas are very high in potassium which is needed to help your muscles and nerves to function properly, and to maintain the bodies' acid balance. Potassium can also help lower the risk of high blood pressure.
Papayas are an excellent source of vitamin A which plays a part in eye health. Vitamin A can also help fight off viral infections.
Papayas are also a very good source of beta carotene which protects the cells from free radical damage and provides a source of vitamin A. Beta carotene also plays a part in the functioning of the immune and reproductive systems.
Papayas are a good source of vitamin E which can help prevent free radical damage to the bodies' cells and tissues. Vitamin E also helps with nerve function and can help protect against prostate cancer and Alzheimers disease.
Papayas are a good source of fibre which we need for bowel regularity. Fibre also helps with blood
cholesterol
levels, and helps maintain blood sugar levels.
Papayas also offer a good source of magnesium which help to relax the nerves and muscles, build and strengthen bones and keep the blood circulation running smoothly.
Papayas also provide a good source of
calcium
which we need for strong bones. Calcium also helps the blood to clot.
One medium papaya contains around 120 calories.
THE FULL NUTRITIONAL VALUE OF PAPAYAS:
Papayas, rawRefuse: 33% (Seeds and skin)
Scientific Name: Carica papaya
NDB No: 09226 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
1.00 X 1 medium (5-1/8" long x 3" dia)
-------
304g
| | Proximates
|
|
Water
|
g
|
270.04
|
|
Energy
|
kcal
|
119
|
|
Energy
|
kJ
|
496
|
|
Protein
|
g
|
1.85
|
|
Total lipid (fat)
|
g
|
0.43
|
|
Ash
|
g
|
1.85
|
|
Carbohydrate, by difference
|
g
|
29.82
|
|
Fiber, total dietary
|
g
|
5.5
|
|
Sugars, total
|
g
|
17.94
| | Minerals
|
|
Calcium, Ca
|
mg
|
73
|
|
Iron, Fe
|
mg
|
0.30
|
|
Magnesium, Mg
|
mg
|
30
|
|
Phosphorus, P
|
mg
|
15
|
|
Potassium, K
|
mg
|
781
|
|
Sodium, Na
|
mg
|
9
|
|
Zinc, Zn
|
mg
|
0.21
|
|
Copper, Cu
|
mg
|
0.049
|
|
Manganese, Mn
|
mg
|
0.033
|
|
Selenium, Se
|
mcg
|
1.8
| | Vitamins
|
|
Vitamin C, total ascorbic acid
|
mg
|
187.9
|
|
Thiamin
|
mg
|
0.082
|
|
Riboflavin
|
mg
|
0.097
|
|
Niacin
|
mg
|
1.028
|
|
Pantothenic acid
|
mg
|
0.663
|
|
Vitamin B-6
|
mg
|
0.058
|
|
Folate, total
|
mcg
|
116
|
|
Folic acid
|
mcg
|
0
|
|
Folate, food
|
mcg
|
116
|
|
Folate, DFE
|
mcg_DFE
|
116
|
|
Choline, total
|
mg
|
18.5
|
|
Vitamin B-12
|
mcg
|
0.00
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
|
Vitamin A, RAE
|
mcg_RAE
|
167
|
|
Retinol
|
mcg
|
0
|
|
Carotene, beta
|
mcg
|
839
|
|
Carotene, alpha
|
mcg
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
2313
|
|
Vitamin A, IU
|
IU
|
3326
|
|
Lycopene (1)
|
mcg
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
228
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
2.22
|
|
Vitamin E, added
|
mg
|
0.00
|
|
Vitamin D (D2 + D3)
|
mcg
|
0.0
|
|
Vitamin D
|
IU
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
7.9
| | Lipids
|
|
Fatty acids, total saturated
|
g
|
0.131
|
|
4:0
|
g
|
0.000
|
|
6:0
|
g
|
0.000
|
|
8:0
|
g
|
0.000
|
|
10:0
|
g
|
0.000
|
|
12:0
|
g
|
0.003
|
|
14:0
|
g
|
0.021
|
|
16:0
|
g
|
0.097
|
|
18:0
|
g
|
0.006
|
|
Fatty acids, total monounsaturated
|
g
|
0.116
|
|
16:1 undifferentiated
|
g
|
0.061
|
|
18:1 undifferentiated
|
g
|
0.055
|
|
20:1
|
g
|
0.000
|
|
22:1 undifferentiated
|
g
|
0.000
|
|
Fatty acids, total polyunsaturated
|
g
|
0.094
|
|
18:2 undifferentiated
|
g
|
0.018
|
|
18:3 undifferentiated
|
g
|
0.076
|
|
18:4
|
g
|
0.000
|
|
20:4 undifferentiated
|
g
|
0.000
|
|
20:5 n-3 (EPA)
|
g
|
0.000
|
|
22:5 n-3 (DPA)
|
g
|
0.000
|
|
22:6 n-3 (DHA)
|
g
|
0.000
|
|
Cholesterol
|
mg
|
0
| | Amino acids
|
|
Tryptophan
|
g
|
0.024
|
|
Threonine
|
g
|
0.033
|
|
Isoleucine
|
g
|
0.024
|
|
Leucine
|
g
|
0.049
|
|
Lysine
|
g
|
0.076
|
|
Methionine
|
g
|
0.006
|
|
Phenylalanine
|
g
|
0.027
|
|
Tyrosine
|
g
|
0.015
|
|
Valine
|
g
|
0.030
|
|
Arginine
|
g
|
0.030
|
|
Histidine
|
g
|
0.015
|
|
Alanine
|
g
|
0.043
|
|
Aspartic acid
|
g
|
0.149
|
|
Glutamic acid
|
g
|
0.100
|
|
Glycine
|
g
|
0.055
|
|
Proline
|
g
|
0.030
|
|
Serine
|
g
|
0.046
| | Other
|
|
Alcohol, ethyl
|
g
|
0.0
|
|
Caffeine
|
mg
|
0
|
|
Theobromine
|
mg
|
0
|
Footnotes:
1 Based on orange-fleshed papaya
USDA National Nutrient Database for Standard Reference, Release 22 (2009)
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