Papaya for Weight Loss: Does it Really Work?

Can this tropical fruit help in weight loss? Yes! Learn how papaya can contribute to weight loss and the best way to eat it.

Papaya is a vibrant and tasty tropical fruit widely grown in India. Most weight-watchers tend to stay away from papaya due to its sweet taste and moderately high sugar content. What if we told you that papaya is good for weight loss? Read on to find out how this yummy fruit can help you lose weight, the best time to eat it, its numerous health benefits, and more!


Nutritional Profile of Papaya: Calories, Fiber, Proteins & More!

Papayas are an excellent source of fiber, vitamins A and C, carotenoids, and antioxidants. It is also moderately high in carbohydrates and sugar, despite being low in calories. The following is the nutritional profile for 100 g of raw and ripe papaya, according to the United States Department of Agriculture (USDA).
Nutrient Raw Papaya Ripe Papaya (canned)
Energy 43 kcal 52 kcal
Water 88.1 g 86 g
Protein 0.47 g 0.35 g
Fat 0.26 g 0.21 g
Carbohydrate 10.8 g 13.1 g
Sugar 7.82 g 10.9 g
Fiber 1.7 g 1.3 g
Vitamin C 60.9 mg 36.5 mg
Vitamin A 47 µg 30 µg

What are the Benefits of Papaya for Weight Loss?

  • High in fiber and water content

More than 85% of papaya is water content. Papayas are also a rich source of fiber, which helps you stay satiated for a longer period of time and cut down on overeating and snacking.

  • Low in calories

Though papayas are moderately high in sugars, they have a very low calorific value. A single cup of papaya (250 g) has only 130 kcal, which is much lower than other fruits like bananas, mangoes, guavas, etc. Thus, eating a papaya can ease your sugar cravings while keeping your calorie intake low.

Additionally, papayas also contain an enzyme called papain. This enzyme is thought to ease digestion and relieve constipation, which is vital to maintaining a healthy weight. 

How Much Papaya Can You Eat in a Day?

Limit your intake of papaya to 1 cup (230 to 250 g) a day for the best weight loss results.

What is the Best Time to Eat Papaya for Weight Loss?

  • As a part of breakfast

Making papaya a part of your breakfast can help improve your digestion and boost your metabolism. Eating papaya on an empty stomach can help your body absorb all the nutrients present in this fruit.

  • As a snack

The high water and fiber content in papaya makes it satiating i.e., it can keep you full for a longer time. This makes papaya a great snack to satisfy your hunger pangs between meals or in the evening.

  • As a replacement for dessert

Papaya is a sweet tropical fruit with a decent amount of sugar despite being low in calories. This makes it an ideal replacement for high-calorie desserts like ice cream, cookies, candy, etc., while satisfying your sugar cravings.

Wondering How to Eat Papaya for Weight Loss? Try These Tricks!

  • Make a delicious fruit salad or salsa

Papayas are versatile and can be added to both sweet salads in their ripe form and spicy salsas in their raw form. Papaya is best enjoyed in the form of slices or cubes as this helps you make the most of the fiber present in the fruit.

  • Add it to a breakfast smoothie

Add some papaya slices to your bowl of oatmeal or blend them with other fruits like bananas, berries, mangoes, some chia seeds, and peanut butter to make a healthy and filling breakfast smoothie.

  • Add the seeds to your salads

Papaya seeds are often thrown away, but they are a great source of fiber, antioxidants, and other nutrients. Grind up some fresh or dried papaya seeds and add them to your salads or salad dressings for a delicious crunch and a peppery taste.

Risks of Overconsumption of Papaya for Weight Loss

  • Due to the fiber present in papaya, overconsumption can cause stomach discomfort, indigestion, or diarrhea.
  • Unripe or raw papaya contains a white milky substance called latex. Avoid eating raw papayas if you have a latex allergy.
  • Papaya latex can also cause the contraction of uterine muscles in women. Hence, avoid eating unripe or raw papaya if you are pregnant.
  • Overconsumption of papaya seeds could reduce the sperm count and sperm motility in men, leading to fertility problems.

What Are the Other Health Benefits of Papaya?

  • Papaya is rich in antioxidants and fiber, thus reducing your cholesterol levels and lowering your risk of developing heart disease.
  • The vitamin C in papaya helps strengthen your immune system.
  • The carotenoids and antioxidants in papaya are thought to have anti-cancer properties.
  • Ripe papaya has a moderate Glycemic Index (GI) score and can be consumed by diabetics in a moderate quantity.

Don’t Have Time To Read?

  • Papayas are an excellent source of fiber, vitamins A and C, carotenoids, and antioxidants with a moderate carbohydrate and sugar content and a low calorie content.
  • The high fiber and water content and the low calorie content make papaya a great food option for weight loss.
  • Limit your intake of papaya to 1 cup (230 to 250 g) a day.
  • Papaya can be eaten for breakfast, as a snack, or as a replacement for dessert.
  • Papaya can be added to smoothies, and both raw and ripe papaya along with the seeds can be added to salads.
  • Overconsumption of papaya can lead to indigestion, diarrhea, uterine contractions in women, and infertility in men.
  • Other health benefits of eating papaya include lowered cholesterol levels, reduced risk of heart disease, strengthened immune system, and a decreased risk of cancer.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable. 

Friendly Asked Questions

Does papaya help to reduce weight?

The high fiber and water content in papaya make it an ideal addition to a weight loss diet. 

Is it good to eat papaya on an empty stomach?

Yes, eating papaya on an empty stomach can improve your digestion and ensure your body absorbs all the nutrients from the fruit.

Is papaya shake good for weight loss?

Any added sugar and the use of full-fat or high-fat milk in making a papaya shake can cause weight gain. You can enjoy an occasional papaya shake with low-fat milk and without sugar.

Is papaya juice good for weight loss?

When you blend papaya pieces to make a juice, you lose the fiber in the fruit, which is an important component for weight loss. Any added sugar can also increase your calorie intake, leading to weight gain.