Papaya
A tropical fruit containing papain, an enzyme similar to pineapple's bromelain that supports protein digestion.
Gut Health
Immunity
Skin Health
Papaya offers vitamin C, folate, and the digestive enzyme papain. It supports immune, digestive, and skin health. Eat fresh or blend into smoothies and salads.
Papaya
Per
1 cup, cubed (145g)
Calories
62
Vitamin K
3%
Vitamin A
8%
Vitamin C
98%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
7%
Potassium
6%
Calcium
2%
Fiber
2.5g
Nutrition Highlights
Papain, vitamin C, vitamin A, lycopene
Fuhrman ANDI chart, 1.5 cups
Nutrition Density Score (ANDI Score)
118
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Eat ripe papaya fresh for the enzyme and vitamin content; underripe, green papaya is used differently (often cooked or shredded) in many Southeast Asian dishes.
Absorption Boost
Lime — a traditional pairing that also adds vitamin C
Protein-rich meals — papain may help with digestion alongside protein
Use Caution If
You have a latex allergy — papaya is a well-known cross-reactive fruit
You're pregnant — unripe (green) papaya specifically is traditionally avoided in pregnancy due to its higher enzyme concentration
Storage
Ripen at room temperature until the skin yields slightly, then refrigerate and use within a few days.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort
Skin appearance
Objective
(Quarterly)
Vitamin C status
Vitamin A status