All About Papaya: Nutrition, Health Benefits, and How to Use It
Updated on December 23, 2025
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Papaya isn’t just a flavorful treat — it’s also full of nutrients and boasts several health benefits. Here’s what you need to know about the tropical fruit, including its history and nutritional facts, as well as tips for choosing and storing it.
What Is Papaya and Where Does It Come From?
Papaya is a soft tropical fruit with a yellow-orange color that belongs to the Caricaceae family. When ripe, it’s sweet and tastes like melon, while unripe papayas have little to no flavor.
Papaya is believed to be native to from southern Mexico through the Andes of South America, but it was spread throughout the South by Indigenous peoples and in the Caribbean during the Spanish Exploration. In the 1800s, it was introduced to Hawaii, the only U.S. state that commercially produces papaya to this day.
Most papayas are from either Hawaii or Mexico. Mexican papayas are larger, often weighing up to 10 pounds (lb), and growing more than 15 inches long.
Papaya Nutrition Facts
Like other fruits, papaya is a healthy addition to a balanced diet and is relatively low in calories. One cup of mashed papaya has about 99 calories per serving. Other nutritional facts include:
- 3.9 g of dietary fiber
- 46 milligrams (mg) of calcium
- 48 mg of magnesium
- 419 mg of potassium
- 0.184 mg of zinc
- 140 mg of vitamin C
- 85 micrograms (mcg) of folate
- 108 mcg of vitamin A
- 0.69 mg of vitamin E
- 5.98 mcg of vitamin K
7 Potential Health Benefits of Papaya
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6 Potential Health Benefits of Papaya
Nutritious food choices can have a positive effect on your overall health. If you’re looking to add variety to your diet, here are some possible reasons to eat more papaya.
1. It May Help Reduce the Risk of Alzheimer’s Disease
Alzheimer’s disease is a progressive neurodegenerative disease that kills brain cells. It causes memory problems and a gradual loss of intellectual abilities.
The exact cause of Alzheimer’s disease is unknown. But it’s believed it’s often due to a combination of things such as age-related changes in the brain, genetics, and health and lifestyle factors.
Some limited studies have found that fermented papaya may help counteract the effects of oxidative stress — a buildup of toxins and harmful substances that can contribute to illness — and reduce free radical production in people with Alzheimer’s disease. But more research is needed to confirm these findings and to determine whether papaya is a viable treatment option for the disease.
2. It May Boost Your Immune System
Because papaya is an excellent source of vitamin C — 140 mg per serving — eating it regularly may help support your immune system. Some other foods high in vitamin C include citrus fruits, spinach, kale, and bell peppers.
3. It May Potentially Protect Your Heart
Papaya contains several key nutrients that are associated with heart health, including fiber, potassium, and antioxidants. Fiber can help lower your cholesterol and blood pressure levels, which are linked to a reduced risk of heart disease. Potassium has also been shown to help manage high blood pressure levels, and antioxidants may reduce inflammation and protect the heart.
4. It May Play a Role in Fighting Inflammation
Unripe papaya has been used in folk medicine for generations to help wound healing. In vitro studies have also found that papaya may help regulate inflammation through a group of proteins called cytokines. But more human studies are needed to determine this connection.
5. It May Help Protect Your Eyes
Papaya also contains antioxidants such as lutein and zeaxanthin (205 mcg) and vitamin E (0.69 mg), which can protect the eyes and help prevent eye diseases such as age-related macular degeneration.
6. It May Improve Your Digestion
Eating water-rich fruits like papaya may help improve digestion and ease constipation. Papaya, in particular, contains essential digestive enzymes that break down protein to aid digestion and reduce bloat.
Papaya seeds, which are safe to eat, are also rich in fiber, which can help regulate your bowel activity. Just be mindful not to eat too many, as they can lead to diarrhea and upset stomach.
Is Papaya Good for Weight Loss?
While there are plenty of fruits, vegetables, whole grains, lean protein, and healthy fats options to add to a weight loss diet, papaya can be part of that plan. It’s lower in calories per serving (about 99 calories per 1 cup), high in fiber (which can help keep you full for longer), and promotes healthy digestion.
Just keep in mind: Papaya has about 18 g of sugar per 1 cup serving. So, if you’re watching your sugar intake, be mindful of how much papaya you consume.
How to Select and Store Papaya
More often than not, you can find papaya in the produce section of your local grocery store year-round.
Aim to eat papaya when it’s ripe — the skin will be bright yellow and firm (but can feel soft with gentle pressure). If it’s too soft or mushy, or has an overly sweet smell to it, it’s overripe.
An unripe papaya will have slightly green skin, but it will ripen quickly at room temperature if left in a paper bag for a few days. After it’s ripe, store it in the fridge in a plastic bag to keep it fresh. Papayas will keep for a week, but it’s best to use them within a day or two.
How to Prep and Eat Papaya
One of the easiest ways to enjoy papaya is raw. Wait until the fruit ripens, and then cut it lengthwise on a cutting board. Remove the seeds with a spoon (set them aside if using) and cut the fruit into desired shapes.
Papaya can be eaten by itself or added to salads, desserts, and smoothies. Several great recipes also call for papaya if you’re looking to get a little creative with this week’s menu. Papaya Avocado Salad is one option to try.
What Can You Do With Papaya Seeds?
Some people throw away papaya seeds after cutting the fruit. But the seeds are edible, too — it’s perfectly okay to eat them. The seeds have a crunchy texture and a slightly peppery flavor, making them the perfect seasoning for many dishes. Simply scoop out the seeds and save them for later.
Papaya Can Be Good for Your Hair
The flesh of papaya contains antioxidants, as well as vitamins C and E, which are good for your hair. Research has found that papaya can make a great addition to a hair mask, either store-bought or homemade.
Possible Health Risks of Eating Papaya
Papaya is a nutritious fruit, but it can cause some unpleasant side effects in certain people. For example, unripe papaya contains high amounts of latex, which is unsafe for people with a latex allergy.
If you’re allergic to latex, there’s a possibility you might react to papaya. Symptoms of both can include:
- Hives and facial swelling
- Itching
- Stuffy nose
- Wheezing
- Chest tightness
- In severe cases, anaphylaxis or severe difficulty breathing (seek immediate medical care if this occurs)
While papaya is a source of fiber and is good for digestive health, eating too much can cause cramping, bloating, and an upset stomach.
If you have an underlying food allergy or gastrointestinal condition, talk to your doctor before introducing papaya into your diet. They may suggest opting for another type of high-fiber fruit.
The Takeaway
- Papaya is a sweet-tasting orange fruit primarily grown in Hawaii and Mexico. Its flesh, leaves, and seeds are edible and can be incorporated into several recipes.
- Papaya and its seeds and extract may offer several health benefits, such as improved digestion and reduced inflammation. It may reduce the risk of illnesses such as Alzheimer’s disease, cancer, and heart disease, but more research is needed.
- Papaya often has yellow, slightly firm skin when it's ripe and can be stored in the fridge for several days. It can be cut into chunks, and the seeds can be saved and eaten. It can even be used as a hair mask or skin exfoliant.
- People with latex allergies or underlying GI conditions should avoid papaya or talk to their doctor about whether it’s right for them.
Resources We Trust
- Cleveland Clinic: 6 Reasons to Eat More Papaya
- National Library of Medicine Drugs and Lactation Database: Papaya
- Allergy & Asthma Network: Latex Allergy and Foods
- Mayo Clinic: Add Antioxidants to Your Diet
- Science Direct Topics: Papain
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
- Caricaceae. ScienceDirect Topics. 2024.
- Haley-Hadley C. Papaya — a Strange Name but Sweet Flavor. University of Arkansas Division of Agriculture Research & Extension.
- Papaya, Raw. U.S. Department of Agriculture FoodData Central. October 31, 2024.
- What Is Alzheimer’s Disease? Alzheimer’s Association.
- What Causes Alzheimer’s Disease? National Institute on Aging. July 2, 2024.
- Kong Y et al. Beneficial Role of Carica papaya Extracts and Phytochemicals on Oxidative Stress and Related Diseases: A Mini Review. Biology. April 1, 2021.
- Koh J. Support Your Immune System Through a Balanced and Healthy Diet. Colorado State University College of Health and Human Sciences. November 2021.
- Eat More Fiber-Rich Foods to Foster Heart Health. Harvard Health Publishing. February 5, 2024.
- How Potassium Can Help Prevent or Treat High Blood Pressure. American Heart Association. August 14, 2025.
- Kulkarni A et al. Role of Anti-Inflammatory and Antioxidant Properties of Natural Products in Curing Cardiovascular Diseases. Current Issues in Molecular Biology. November 17, 2025.
- Mrowicka M et al. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration—Neurodegenerative Disease. Nutrients. February 16, 2022.
- How to Beat the Bloat. Northwestern Medicine. May 2025.
- 6 Reasons to Eat More Papaya. Cleveland Clinic. April 10, 2025.
- Haley-Hadley C. Papaya - A Strange Name But Sweet Flavor. University of Arkansas Division of Agriculture Research & Extension.
- Fisher J. Vitamins, Minerals, and Hair Loss: Is There a Connection? Harvard Health Publishing. April 22, 2024.
- Dudhat G et al. Unlocking The Cosmetic Potential Of Carica Papaya, It’s Phytochemical And Pharmacological Review. International Journal of Creative Thought Research. December 12, 2024.
- Latex Allergy and Foods. Asthma and Allergy Network.
- Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. November 7, 2025.
Meet Our Experts
Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Valencia Higuera
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Valencia Higuera is a writer and digital creator from Chesapeake, Virginia. As a personal finance and health junkie, she enjoys all things related to budgeting, saving money, fitness, and healthy living. In addition to Everyday Health, Higuera has written for various publications, including Healthline, GOBankingRates, MyBankTracker, and The Mortgage Reports.