Calories in Papayas
43 calories per 100g (100g)
Raw papaya is a low-calorie tropical fruit, with just 43 calories per 100 grams according to USDA data. A typical small whole papaya (about 300g) contains roughly 129 calories, making it an excellent choice for a filling, nutrient-rich snack. Most of its calories come from natural sugars and carbohydrates, with very little fat or protein.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 cup cubed (1" pieces) | 145g | 62 |
| 100g (USDA standard serving) | 100g | 43 |
| Small whole papaya | 300g | 129 |
| Medium whole papaya | 500g | 215 |
| Large whole papaya | 780g | 335 |
| 1 slice (about 1/8 of medium papaya) | 63g | 27 |
| Half a small papaya | 150g | 65 |
Protein
0.47g
4% of calories
Carbs
10.8g
100% of calories
Fat
0.26g
5% of calories
How does this compare?
Raw papaya is one of the lower-calorie options among tropical fruits — it contains fewer calories than mango (about 60 cal/100g) and pineapple (about 50 cal/100g), putting it on par with watermelon and other high-water-content fruits.
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- 1.
Stick to cubed portions rather than eating straight from the skin — it's easy to consume a large papaya in one sitting, which can add up to 300+ calories.
- 2.
Pair papaya with a source of protein like Greek yogurt or cottage cheese to increase satiety without dramatically raising the calorie count of your snack.
- 3.
Use papaya as a natural sweetener substitute in smoothies — its high sugar content (7.82g per 100g) means you can reduce or skip added sweeteners.
- 4.
Buy whole papayas and cut them yourself rather than pre-packaged chunks, which often come in larger portions that are easy to overeat.
- 5.
Track by weight rather than by 'slices' — slice sizes vary significantly and weighing your portion gives you the most accurate calorie count.
Common Questions About Calories in Papayas
How many calories are in a whole papaya?
A small whole papaya (about 300g) has roughly 129 calories. A medium papaya (about 500g) has around 215 calories, and a large papaya (about 780g) contains approximately 335 calories.
Is papaya good for weight loss?
Papaya is a low-calorie, high-fiber fruit — 43 calories and 1.7g of fiber per 100g — which makes it a satisfying option on a calorie-controlled diet. However, no single food causes or prevents weight loss on its own.
How many calories are in 1 cup of papaya?
One cup of cubed raw papaya (about 145g) contains approximately 62 calories, along with 15.7g of carbohydrates and 2.5g of fiber.
Does papaya have a lot of sugar?
Raw papaya contains 7.82g of sugar per 100g, which is moderate compared to other tropical fruits like mango (~14g/100g) or pineapple (~10g/100g). The sugar is naturally occurring and comes alongside fiber, which helps slow absorption.