Papaya is a melon-like yellow fruit found on the papaya tree. The papaya is pear-shaped or spherical and may be as long as 20 inches with a butter-like consistency, according to the World's Healthiest Foods website. You can eat it cooked or raw. A papaya is a good source of dietary fiber and vitamins but has a very high sugar content.
Nutritional values are based on one medium, 304 g, raw papaya.
Basic Nutrition
One medium papaya contains 119 calories, 29.8 g of total carbohydrates and 5.5 g of dietary fiber. Based on a 2,000 calorie-a-day diet, these measurements represent 10 percent of the recommended daily value, or DV, for carbohydrates and 22 percent for dietary fiber. Papayas are also high in sugar, with 17.9 g in one medium papaya.
Calories and Fat
One medium papaya contains 119 calories, or 6 percent DV. Carbohydrates account for 109 of these calories and protein makes up 6.2 calories. The remaining calories come from fat. The total fat content is only 0.3 g, which represents only 1 percent DV. The fat content is evenly distributed between saturated fat and unsaturated fats. One papaya contains minimal heart-healthy fatty acids, including 76 mg of omega-3 and 18.2 mg of omega-6.
Carbohydrates
One medium papaya contains 29.8 g of carbohydrates; this is 10 percent DV. Sugars make up the majority of the carbohydrates, with 17.9 g. Dietary fiber consists of 5.5 g, or 22 percent of DV.
Vitamins
Papaya is an excellent source of Vitamin A, with 3325 IU, or 67 percent DV. It is also high in Vitamin C, with 188 mg, or 313 percent DV. Papaya also contains a good amount of folate, with 116 mcg, or 29 percent DV. Other vitamins with between 5 and 10 percent DV include vitamin K, thiamin, riboflavin, niacin and pantothenic acid.
Minerals
Papaya are a rich source of potassium, with 781 mg, or 22 percent DV. Other minerals include 73 mg of calcium, or 7 percent DV, and 30.4 mg of magnesium, or 8 percent DV. Papaya also contains iron, phosphorus, zinc, copper, manganese and selenium.
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