Is raw papaya good for weight loss and diabetes?

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	24 kcal
Protein	0.5 g
Carbohydrate	4.4 g
Fibre	2.3 g
Sugars	3.6 g
Fat	0.2 g
Vitamin C	20.7 mg
Folate	29.8 µg
Potassium	173 mg

Where its calories come from

Protein 9%
Carbohydrate 81%
Fat 10%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of raw papaya?

About 24 kcal for one katori (100 g), and about 48 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

32%Vitamin C
20.7 mg

14%Folate
29.8 µg

5%Potassium
173 mg

4%Magnesium
15 mg

2%Calcium
22.7 mg

1%Protein
0.5 g

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code D059. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is raw papaya good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

Only 24 kcal per 100 g, so you can eat a full portion.

PCOS and PCOD

Good choice

Only 4.4 g of carbohydrate in a 100 g serving.

Diabetes

Good choice

Only 4.4 g of carbohydrate in a 100 g serving.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choiceOnly 24 kcal per 100 g, so you can eat a full portion.

PCOS and diabetesGood choiceOnly 4.4 g of carbohydrate in a 100 g serving.

MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Kesa omita; Bengali: Pempe (Kacha); Gujarati: Papayi; Hindi: Katcha pepita; Kannada: Parangi; Kashmiri: Papita; Konkani: Dudde; Malayalam: Omakaya; Marathi: Papaya; Odia: Amrutabhanda; Punjabi: Katcha Pepita; Tamil: Pappalikkaai; Telugu: Boppayi kaya; Urdu: Papaya.

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Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index