Papaya Offers Low Calories and High Vitamin C Benefits, Says Dr. Maya Rozman

Papaya, often mistaken for a sugary fruit due to its orange color and sweet taste, is actually a low-calorie, refreshing option. A 100-gram serving contains about 43 calories and 7.8 grams of sugar, less than bananas, grapes, mangoes, and many other sweet fruits. Its standout nutritional benefit is its high vitamin C content, with 61 mg per 100 grams, surpassing that of oranges. Vitamin C supports collagen production, immune function, and iron absorption, while also acting as an antioxidant. The fruit also contains carotenoids like beta-carotene and lycopene, which contribute to vision, skin health, and immune defense.

Though tropical, papaya is grown in Israel, mainly in warm, sheltered areas, with increasing availability of local produce. Its high water content and fiber make it suitable for weight management and digestive health, providing satiety without excessive sugar or calories. Despite a medium glycemic index, its glycemic load is low due to moderate carbohydrate content. Combining papaya with yogurt, cheese, or nuts can further moderate blood sugar impact.

Papain, an enzyme in papaya, breaks down proteins and has been used to tenderize meat. However, ripe orange papaya contains less papain activity than the green fruit's latex, which is typically used industrially. While papain supplements can aid digestion, eating papaya alone does not guarantee improved digestion or relief from bloating. Its digestive benefits likely come from a combination of water, fiber, soft texture, and some enzymes.

Papaya also benefits skin health through vitamin C and carotenoids, which support collagen and protect against oxidative damage, including sun exposure. Papain is used in cosmetic products for gentle exfoliation but applying raw papaya directly to skin can cause irritation or allergic reactions, especially in latex-sensitive individuals. It is safer to use prepared cosmetic products rather than homemade papaya masks.

For consumption, ripe papaya should be slightly soft with yellow-orange skin. It can be eaten fresh, with lemon, in yogurt, fruit salads, or savory salads with greens and cheese. The black seeds are edible but bitter and not recommended in large amounts. Overall, papaya is a nutritious, low-calorie fruit rich in vitamin C and antioxidants, offering health benefits without exaggerated claims.