...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, raw
Refuse: 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)
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.
