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Fruits

Papaya

Papaya is 88% water, so 100 g (3.5 oz) brings only 43 kcal and 1.7 g of fiber.

USDA description: Papaya

  • Easy to digest
  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
Moderate fiber per calorie+1
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
6 primary
Data
USDA FDC 169926

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Nutrition facts

Calories
65 kcal per serving
43 kcal per 100 g (3.5 oz)
Protein
0.7 g per serving
0.5 g per 100 g (3.5 oz)
Carbohydrates
16.2 g per serving
10.8 g per 100 g (3.5 oz)
of which sugars
11.7 g per serving
7.8 g per 100 g (3.5 oz)
Fiber
2.6 g per serving
1.7 g per 100 g (3.5 oz)
Fat
0.4 g per serving
0.3 g per 100 g (3.5 oz)
of which saturated
0.1 g per serving
0.1 g per 100 g (3.5 oz)
Water
132.2 g per serving
88.1 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Papayas, raw (FDC ID 169926), accessed September 23, 2026.

A typical 150 g (5.5 oz, about 1 cup) serving provides about 65 kcal, 0.7 g of protein, and 2.6 g of fiber.

The typical serving (150 g (5.5 oz, about 1 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Papaya (Carica papaya) is called lechosa in Venezuela and the Dominican Republic and frutabomba in Cuba, and in Spain it is grown mainly in the Canary Islands. It is eaten ripe, without the skin or seeds, on its own, in fruit salad or in smoothies, and its latex yields papain, an enzyme used to tenderize meat. This page covers raw papaya, with 43 kcal, 7.82 g of sugars, 1.7 g of fiber and 60.9 mg of vitamin C per 100 g according to USDA.

A 150 g (5.3 oz) serving provides 65 kcal, 11.7 g of sugars, 2.6 g of fiber and barely 0.7 g of protein, so it goes well with a yogurt or some ricotta, after or alongside the protein part the 2025 nutrition advisory on GLP-1 therapy suggests eating first. Ripe papaya is soft and easy to eat with a spoon, and being low in fat and fiber it fits the same advisory's advice to avoid very fatty and very high-fiber foods in the first few days of treatment. In those days, and after a dose increase, half a serving may be enough if you eat very little.

What the evidence says

The EU register lists as non-authorized the assessed claims that credited papaya or papain with helping to digest protein or improving digestion, reducing localized fat or being a source of antioxidants, and the EU has not authorized any health claim about digestion for either papaya or papain. With 60.9 mg of vitamin C per 100 g it exceeds the 24 mg the EU requires for a "high vitamin C" claim, and the 150 g serving provides 91.4 mg, 114% of the 80 mg reference value, so it could carry the authorized claim "vitamin C contributes to the normal function of the immune system" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). With 1.7 g of fiber per 100 g it falls short of the 3 g for a "source of fibre" claim, but because it has very few calories, its 3.95 g per 100 kcal meet the EU's other criterion for a "high fibre" claim, 3 g per 100 kcal (Regulation (EC) No 1924/2006).

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about papaya

How much protein does a 150 g (5.5 oz) serving of papaya have?

100 g (3.5 oz) of papaya has 0.5 g of protein. A typical 150 g (5.5 oz) serving has about 0.7 g of protein. That is 1.1 g of protein per 100 kcal.

How many calories are in a 150 g (5.5 oz) serving of papaya?

100 g (3.5 oz) of papaya has 43 kcal. A typical 150 g (5.5 oz) serving has about 65 kcal. That is a very low energy density.

How many grams of fiber are in a 150 g (5.5 oz) serving of papaya?

100 g (3.5 oz) of papaya has 1.7 g of fiber. A typical 150 g (5.5 oz) serving has about 2.6 g of fiber.

How filling is papaya?

Very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: very low energy density; moderate fiber per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

Is papaya a good choice on a GLP-1 if I have nausea?

Based on our tags, this is what matters about papaya on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of papaya?

We use 150 g (5.5 oz) as a typical serving, about 1 cup. That amount provides about 65 kcal, 0.7 g of protein, and 2.6 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Papayas, raw (FDC ID 169926).accessed .
  2. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  3. RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .