Ripe Papaya
The golden tropical fruit with silky orange flesh and peppercorn-like black seeds, famous for papain, a natural digestive enzyme. It has a clear tropical sweetness and a medium glycemic index (≈60), so the portion should be moderate and enjoyed mindfully.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A medium slice, about a cup of cubes, as a natural dessert after a protein-rich meal; the enzymes in papaya help break down protein, ease digestion and prevent that heavy after-meal feeling.
Best preparation methods
Squeeze a little lime over chilled papaya cubes; the acidity balances its sweetness, brings out the tropical flavour and slows the absorption of its sugars.
Important Nutritional Note
Papaya is rich in lycopene and vitamins A and C and is very gentle on a sensitive gut; for people with diabetes, sticking to a set portion (one cup) lets you benefit from its enzymes without straining the pancreas.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (145 g) |
|---|---|---|
| Calories | 43 kcal | 62.4 kcal |
| Protein | 0.5 g | 0.7 g |
| Carbohydrate | 10.8 g | 15.7 g |
| Available carbohydrate | 9.1 g | 13.2 g |
| Fat | 0.3 g | 0.4 g |
| Dietary fibre | 1.7 g | 2.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (43), it ranks 39 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Ripe Papaya good for weight loss?
Yes. Ripe Papaya is very low in calories (43 kcal per 100 g), so you can eat a generous amount to add volume and fullness to a meal without many calories.
How does Ripe Papaya affect blood sugar?
Its glycemic index is 60 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 145 g portion has a glycemic load of 7.9 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Ripe Papaya?
A typical 145 g portion of Ripe Papaya provides about 62 kcal, 0.7 g protein, 15.7 g carbohydrate, 0.4 g fat and 2.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.