Nutritional Value of Papaya: A Modern Scientific Perspective
Papaya (Carica papaya L.) is considered one of the most nutritionally dense tropical fruits, notable for its rich content of vitamins, minerals, bioactive compounds and digestive enzymes. Its high concentration of water-soluble and fat-soluble micronutrients, along with its diverse phytochemicals, make it a valuable component of functional nutrition.
A defining characteristic of papaya is papain, that accelerates protein breakdown and supports gastrointestinal function. This enzyme has been studied extensively both in human nutrition and in the food industry for its ability to act as a natural meat tenderizer.
Papaya is also distinguished by its high content of vitamin C and provitamin A, nutrients that enhance the body’s antioxidant capacity and participate in immune regulation. Lycopene, one of the primary carotenoids in papaya, is associated with reduced oxidative stress and long-term protection against chronic inflammation. Together, these compounds support cardiovascular health and contribute to tissue repair by promoting collagen synthesis.
Macronutrients per 100 g
Calories: 43 kcal
Water: ~88%
Protein: 0.5 g
Carbohydrates: 11 g
Sugars: 7.8 g
Fiber: 1.7 g
Fat: 0.3 g
Vitamins & Microminerals
Vitamin C: 60.9 mg
Vitamin A (β-carotene): 950 IU
Folate (B9): 37 μg
Vitamin E: 0.3 mg
Vitamin K: 2.6 μg
Potassium: 182 mg
Magnesium: 10 mg
Calcium: 20 mg
Iron: 0.3 mg
Zinc: 0.1 mg
Bioactive compounds
Lycopene: Powerful antioxidant that protects cellular membranes.
Flavonoids: Modulate inflammatory pathways and reduce oxidative stress.
Papain: Aid digestion and may help alleviate dyspeptic symptoms.
Papaya seeds also present nutritional interest, containing monounsaturated fatty acids, flavonoids, and small quantities of enzymes with potential antimicrobial activity. They can be incorporated into smoothies or consumed dried, though in moderation due to their strong flavor.
Papaya can be consumed raw or incorporated into both cold and cooked preparations—from smoothies and salads to sauces and marinades—allowing full utilization of its nutritional benefits.
