Gut Health
Papaya
A tropical fruit containing papain, an enzyme similar to pineapple's bromelain that supports protein digestion.
Gut Health
Immunity
Skin Health
Serving
1 cup, cubed (145g)
Calories Per Serving
62
Key nutrients
Papain, vitamin C, vitamin A, lycopene
Nutrient density
118
Why it’s worth eating
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.
What you may notice
Digestive comfort
Skin appearance
Markers worth tracking
Vitamin C status
Vitamin A status
How to eat it
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.
Pairs well with
Lime, a traditional pairing that also adds vitamin C
Protein-rich meals, papain may help with digestion alongside protein
Storage
Ripen at room temperature until the skin yields slightly, then refrigerate and use within a few days.
The numbers, per 1 cup, cubed (145g)
3%
Vitamin K
8%
Vitamin A
98%
Vitamin C
2%
Calcium
2%
Iron
7%
Magnesium
6%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.5g
Papayas, raw (FDC 169926)
Evidence
D
HONEST CORRECTION: fresh-papaya clinical outcome evidence is thin, and where human trials exist they frequently use Fermented Papaya Preparation, a distinct processed supplement that should not be conflated with eating the fruit.
Study dose vs. serving
PREPARATION GAP: FPP is a processed supplement. Fresh papaya has not been shown to reproduce its effects.
Human antioxidant and immune literature largely uses Fermented Papaya Preparation (FPP), not fresh fruit.
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
Details
Type
Fruits & Veg
Season
Imported, year-round
Forms
Fresh, dried, juice, FPP supplement
Price
Mid
Bioactive
Papain (proteolytic enzyme)
Heat stable
No - papain is heat-labile and inactivated by cooking
Watch
LATEX-FRUIT SYNDROME: papaya is a documented cross-reactive fruit in latex-allergic individuals.
Reliability
3 / 5
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