Papaya: vitamin C and carotenoids that reach the blood

A cup of raw papaya, about 165 g, carries roughly 100 mg of vitamin C by USDA values. That is more than the 90 mg Daily Value from one bowl of fruit. The more unusual finding is about carotenoids, the orange pigments the body can turn into vitamin A. In a crossover trial in 16 adults, meaning each person ate every test meal, beta-carotene came through about 3 times better from papaya than from carrots or tomatoes after a single meal. In breastfeeding women in Zimbabwe, a group with low vitamin A status, 650 g of papaya puree a day for 60 days, eaten with 10 g of oil, raised blood vitamin A and improved a marker of liver vitamin A stores, and placebo did not. That is about two whole fruits a day, far more than a normal serving. A group given 100 g of grated carrots a day with the same oil also raised blood vitamin A, though its liver marker did not change. Every study result on this page comes from people eating the fruit, as pieces, puree or juice. No papaya extract, powder or capsule was tested. Two numbers are unsettled. Papaya scored a low glycaemic index of 38 in Singapore and an intermediate 58 in Malaysia, both in small groups. And the folate figure depends on which table you read: 37 µg per 100 g in the American one, 1 µg in the British one.

The numbers, per 100 g

How much is actually in it

• The British CoFID table gives raw papaya flesh 68 mg vitamin C per 100 g against 60.9 mg in USDA, a 10% gap, but only 1 µg of folate against 37 µg in USDA, a 97% gap that no single number can resolve. — CoFID 14-390 Papaya, flesh only, raw versus USDA SR Legacy 169926 Papayas, raw (n = 2 independent composition entries) Evidence E source
  Vitamin C 68 vs 60.9 mg; fibre 1.8 vs 1.7 g; carotene 466 µg in CoFID; folate 1 vs 37 µg
• Raw papaya has 60.9 mg vitamin C per 100 g in USDA and 68 mg in the UK CoFID table, but folate is 37 ug in USDA against 1 ug in CoFID. — USDA SR Legacy and CoFID 2021 composition tables (n = 2 tables) Evidence E source
  Vitamin C 60.9 vs 68 mg, folate 37 vs 1 ug, fibre 1.7 vs 1.8 g per 100 g

What a real portion looks like

• One cup of raw papaya chunks weighs 165 g in FNDDS and carries about 100 mg of vitamin C by USDA values, more than the 90 mg Daily Value, while a single 40 g chunk gives about 24 mg. — US household measures for Papaya, raw (FNDDS 63133010, fdc_id 2709246) read against USDA SR Legacy Papayas, raw (FDC 169926), 60.9 mg vitamin C per 100 g (n = 5 household measures) Evidence E source
  1 slice or chunk 40 g, 1 cup 165 g, 1 cup mashed 230 g, 1 fruit 330 g; per cup about 100 mg vitamin C, 61 µg folate, 2.8 g fibre
• A cup of raw papaya pieces weighs 165 g and a whole fruit 330 g in US survey measures, so a cup supplies roughly 100 mg of vitamin C. — US household measures, FNDDS (n = FNDDS 5,432 foods) Evidence E source
  1 cup 165 g, 1 fruit 330 g, 1 slice 40 g, vitamin C 60.9 mg/100 g, dried papaya 1 cup 160 g 51.8 mg

What your body absorbs

• In a randomised cross-over trial in 16 healthy adults, beta-carotene from raw papaya was about 3 times more bioavailable than from raw carrots or tomatoes, and lycopene about 2.6 times more bioavailable than from tomatoes. — 16 healthy adults, Costa Rica, single test meals of raw papaya, carrot and tomato matched for beta-carotene and lycopene, blood sampled over 9.5 h (n = 16) Evidence B source
  Beta-carotene bioavailability about 3 times higher from papaya than from carrot or tomato; lycopene about 2.6 times higher than from tomato; beta-cryptoxanthin 2.9 and 2.3 times higher than the other papaya carotenoids
• In 16 adults given meals matched for carotenoid content, beta-carotene was about 3 times more bioavailable from papaya than from carrots or tomatoes, and lycopene 2.6 times more than from tomatoes. — 16 healthy adults, raw carrot, tomato and papaya test meals, randomised crossover, 9.5 h sampling (n = 16) Evidence B source
  Beta-carotene bioavailability about 3x (papaya vs carrot and tomato), lycopene 2.6x (papaya vs tomato)

What cooking and storage change

• In a one-day cross-over test in 7 healthy young adults, papaya eaten fresh or as juice raised blood carotenoids more than dried slices, and all 3 forms raised serum retinol. — 7 healthy volunteers about 25 years old in Cameroon, fed papaya as juice, fresh fruit or dried slices at breakfast, blood at 0, 4 and 8 h (n = 7) Evidence B source
  Juice and fresh fruit gave higher bioavailability values than dried slices; lycopene and cryptoxanthin, the main papaya carotenoids, appeared only in low amounts in chylomicrons
• The USDA retention table for fresh non-citrus fruit that is baked keeps 80% of the vitamin C and 60% of the folate for baked fresh non-citrus fruit as a group factor. — USDA group Fruits and Fruit Juices, method FRUITS,FRESH(NOT CITRUS),BAKED; papaya is not named, the factor is set for the group (n = 16 nutrients with a factor in this row) Evidence E source
  Vitamin C 80% retained, folate 60%, thiamin 80%, potassium 90%, iron and magnesium 100%; fibre has no factor anywhere in Release 6
• In 7 volunteers, papaya eaten as juice or fresh fruit gave higher carotenoid bioavailability than dried papaya slices in a one-day test. — 7 healthy young adults in Cameroon per fruit, breakfast with juice, fresh or dried fruit, blood at 0, 4 and 8 h (n = 7) Evidence B source
  Juice and fresh forms had higher bioavailability values than dried slices, size not given in abstract

What it does to your health

• In a randomised cross-over trial in 19 healthy adults in Singapore, papaya had a low glycaemic index of 38 as bites and 42 as puree, and older adults showed a larger glucose response than young adults (P = 0.019). — 19 healthy adults (9 elderly, 10 young) in Singapore, glucose reference on 3 occasions, each fruit form once, blood glucose over 120 min (n = 19) Evidence B source
  GI papaya bites 38, papaya puree 42, guava bites 29, guava puree 47; all iAUC lower than glucose (P < 0.001); difference between forms P = 0.003

Safety, limits and interactions

• The FDA counted 8 Salmonella outbreaks between 2011 and 2020 tied to imported fresh papayas, with almost 500 reported illnesses, more than 100 hospitalisations and 2 deaths, and asked the papaya industry to break the cycle. — US consumers of imported fresh papayas, outbreaks 2011 to 2020 (n = almost 500 reported cases) Evidence E source
  8 outbreaks, almost 500 illnesses, more than 100 hospitalisations, 2 deaths; FDA letter to industry with preventive steps
• In a series of 11 patients with latex allergy selected for papaya-induced anaphylaxis, the authors conclude that papaya hypersensitivity increases the risk of anaphylaxis in patients with latex allergy. — 11 patients with latex-papaya syndrome, Mexico, aged 7 to 46 (n = 11) Evidence C source
  Papaya anaphylaxis was the inclusion criterion; 63.6% other food allergy, 45.4% drug allergy
• Among 250 warfarin users with atrial fibrillation, 55.2% ate papaya, and those eating herb-containing foods at least 4 times a week had INR in range less often (51.1% vs 58.1%). — 250 patients with atrial fibrillation on warfarin for at least 6 months, Hong Kong (n = 250) Evidence C source
  Time in therapeutic INR range 51.1% (frequent users) vs 58.1% (infrequent or non-users), P = 0.046
• Imported Maradol papayas from a farm in Campeche, Mexico caused a 2017 multistate US Salmonella outbreak in which 68 sick people were hospitalised and one died. — US cases in 2017 Salmonella outbreaks linked to imported Maradol papayas (n = 68 hospitalised, 1 death) Evidence E source
  68 hospitalised, 1 death

What people believe that the data does not support

• The EU register lists the claim that papaya contains antioxidants and protects against oxidation and free radicals as non-authorised, so in the EU this claim cannot be printed on a papaya product. — EU market; claim submitted for Carica papaya under Article 13 and not authorised (n = 1 claim) Evidence E source
  Claim status Non-authorised; the register snapshot carries no reasons and no conditions of use
• The EU did not authorise the claim that papaya and its papain enzymes support the pancreas and protein digestion. — EU market, Article 13 claim (n = 1 claim) Evidence E source
  Non-authorised
• The EU did not authorise the claim that papaya helps reduce localised fat or cellulite. — EU market, Article 13 claim (n = 1 claim) Evidence E source
  Non-authorised

Who this works differently for

• In a placebo-controlled trial in lactating women in Zimbabwe, 650 g of pureed papaya daily for 60 days raised mean serum retinol (P < 0.001) and lowered the relative dose response, a marker of liver vitamin A stores, while placebo did not. — lactating women with 2- to 12-month-old infants in Zimbabwe, randomised to 6 mg beta-carotene capsules, 650 g pureed papaya, 100 g grated carrots or placebo daily for 60 days, all with 10 g vegetable oil (n = not stated in abstract) Evidence B source
  Serum retinol rose in the papaya group (P < 0.001) and not in placebo; relative dose response fell in the papaya group (P < 0.05); haemoglobin rose more than in placebo
• In a descriptive series of 11 patients with latex allergy and papaya-induced anaphylaxis, the shared allergens were papain, chymopapain, caricaine and class I chitinases, and 63.6% of the patients were also allergic to other foods. — 11 patients aged 7 to 46 years in Mexico with skin-prick-confirmed latex allergy and clinically diagnosed papaya anaphylaxis (n = 11) Evidence C source
  Papaya-induced anaphylaxis was the reason all 11 were included; 72.7% female; 63.6% allergic to other foods, 45.4% to medications; risk factors were multiple surgeries, another allergic disease and health-sector work
• In breastfeeding women in Zimbabwe, 650 g of pureed papaya a day for 60 days raised serum retinol and lowered the relative dose response, a marker of liver vitamin A stores, while placebo did not. — lactating women with infants aged 2-12 months, Zimbabwe, 4 arms, 60 days, 10 g oil with a meal daily (n = not stated in abstract) Evidence B source
  Serum retinol up (P < 0.001) and relative dose response down (P < 0.05) with papaya, no change with placebo
• In 19 adults, papaya pieces had a glycaemic index of 38 and papaya puree 42, both low, and older adults had larger glucose responses than young ones. — 19 healthy adults in Singapore (9 elderly, 10 young), crossover (n = 19) Evidence B source
  GI papaya bites 38, papaya puree 42, elderly greater glycaemic response (P = 0.019)

What is still unknown

• In 10 healthy Malaysian volunteers, papaya had a glycaemic index of 58, classed as intermediate, which is 16 to 20 points above the value of 38 to 42 measured in Singapore, so the GI of papaya is not settled. — 10 healthy volunteers (5 women, 5 men, BMI about 21) in Malaysia, 50 g available carbohydrate portions of durian, papaya, pineapple and watermelon against glucose (n = 10) Evidence B source
  GI papaya 58 (SEM 6), pineapple 82, watermelon 55, durian 49; papaya, watermelon and durian did not differ significantly
• In 10 Malaysian volunteers, papaya had a glycaemic index of 58, intermediate, against 82 for pineapple, which disagrees with a GI of 38 measured for papaya in Singapore. — 10 healthy adults, 50 g available carbohydrate portions, random order (n = 10) Evidence B source
  GI papaya 58, pineapple 82, watermelon 55, durian 49

The bottom line

If carotenoids are what you are after, fresh papaya and papaya juice beat dried slices: that is one day, in 7 young adults, measured in the blood after breakfast. Cooking costs something too. The USDA retention factor for baked fresh fruit keeps 80 percent of the vitamin C and 60 percent of the folate, and that factor is set for the whole fruit group, since nobody has measured baked papaya on its own. On blood sugar, the honest answer is that we do not know where papaya sits. The two studies disagree by 16 to 20 points, each tested 19 people or fewer, and older adults in the Singapore study had a bigger glucose rise than young ones. Until someone repeats the test on a larger group, treat papaya as an ordinary fruit carbohydrate. Three things you may see on labels were turned down in the EU: that papaya protects against oxidation and free radicals, that papain (the protein-digesting enzyme in the fruit) supports the pancreas and digestion, and that papaya reduces localised fat or cellulite. A refused claim means the evidence submitted did not convince the regulator. The register gives no reasons, so it does not tell you the effect was tested and disproved. Some people should be careful. If you are allergic to latex, papaya can be dangerous. A series from Mexico described 11 patients with latex allergy who were chosen because they had had anaphylaxis, a severe whole-body allergic reaction, from papaya. The shared culprits were papain and related proteins. Since everyone was picked for that reaction, the study cannot tell you what share of people with latex allergy react to papaya. The authors conclude that papaya hypersensitivity increases the risk of anaphylaxis in people with latex allergy, and that is enough to talk to an allergist before you try the fruit. Imported fresh papaya has a food safety record. The FDA counted 8 Salmonella outbreaks tied to it between 2011 and 2020, with almost 500 reported illnesses, more than 100 hospitalisations and 2 deaths. In 2017 one outbreak from a single Mexican farm put 68 people in hospital and killed one. If you take warfarin, the evidence is thin and indirect. In 250 warfarin users in Hong Kong, 55.2 percent ate papaya, and people who ate herb-containing foods often spent less time with their INR (the blood clotting test) in range, 51.1 percent against 58.1 percent. That study did not separate papaya from the other foods, so it cannot tell you papaya is the cause. Mention regular papaya to whoever manages your warfarin. Some gaps remain. We have no card on papaya in pregnancy, so this page says nothing about it either way, and we have no trial of papaya itself on digestion.

Sources

1. pap-c4-11 · reference dataset
   CoFID 14-390 Papaya, flesh only, raw — Vitamin C 68 mg · Folate 1 µg · AOAC fibre 1.8 g · Carotene 466 µg || USDA SR Legacy 169926 Papayas, raw — vitamin C 60.9 mg · folate 37 µg · fibre 1.7 g
   CoFID 2021, Public Health England / OGL v3.0, and USDA SR Legacy · checked 2026-09-23
2. papy-b4-11 · reference dataset
   FDC 169926 Papayas, raw: Vitamin C 60.9 mg, Folate 37 ug, Fiber 1.7 g per 100 g · CoFID 14-390 Papaya, flesh only, raw: Vitamin C 68 mg, Folate 1 ug, Carotene 466 ug per 100 g
   USDA FoodData Central SR Legacy and CoFID 2021, Public Health England / OGL v3.0 · checked 2026-09-23
3. pap-c4-10 · reference dataset
   FNDDS 2709246 Papaya, raw — 1 slice/chunk 40 g · 1 cup 165 g · 1 cup, mashed 230 g · 1 fruit 330 g || USDA SR Legacy 169926 Papayas, raw — vitamin C 60.9 mg · folate 37 µg · fibre 1.7 g per 100 g
   USDA FNDDS 2021-2023 and USDA SR Legacy (FDC 169926) · checked 2026-09-23
4. papy-b4-12 · reference dataset
   FNDDS 2709246 Papaya, raw: Vitamin C 60.9 mg/100 g · 1 slice/chunk 40 g · 1 fruit 330 g · 1 cup 165 g · 1 cup, mashed 230 g · FNDDS 2709206 Papaya, dried: 1 cup 160 g 51.8 mg
   USDA FNDDS 2021-2023 · checked 2026-09-23
5. pap-c4-01 · RCT, cross-over
   The bioavailability of β-carotene from papayas was approximately three times higher than that from carrots and tomatoes, whereas differences in the bioavailability of β-carotene from carrots and tomatoes were insignificant. ... Similarly, lycopene was approximately 2·6 times more bioavailable from papayas than from tomatoes.
   Br J Nutr, 2014 · checked 2026-09-23
6. papy-b4-01 · randomised crossover trial
   The bioavailability of β-carotene from papayas was approximately three times higher than that from carrots and tomatoes, whereas differences in the bioavailability of β-carotene from carrots and tomatoes were insignificant. ... lycopene was approximately 2·6 times more bioavailable from papayas than from tomatoes.
   Br J Nutr, 2014 · checked 2026-09-23
7. pap-c4-02 · RCT, cross-over
   Lycopene and cryptoxanthin that were the major carotenoids in papaya samples appeared in low amounts in the chylomicrons. ... A comparison between the three forms revealed that papaya and mangoes consumed in form of juice or fresh fruit are the best forms because they had higher bioavailability values.
   Eur J Clin Nutr, 2007 · checked 2026-09-23
8. pap-c4-09 · reference dataset
   USDA-RETN-R6:151 FRUITS,FRESH(NOT CITRUS),BAKED — vitamin_c_mg 80% · folate_total_ug 60% · thiamin_mg 80% · potassium_mg 90% · iron_mg 100%
   USDA Table of Nutrient Retention Factors, Release 6 (2007) · checked 2026-09-23
9. papy-b4-03 · randomised trial
   A comparison between the three forms revealed that papaya and mangoes consumed in form of juice or fresh fruit are the best forms because they had higher bioavailability values.
   Eur J Clin Nutr, 2007 · checked 2026-09-23
10. pap-c4-04 · RCT, cross-over
    All fruit forms and types studied were low glycemic index (GI) (guava bites: 29; papaya bites: 38; papaya puree: 42; guava puree: 47), albeit a significant difference in GI between the treatments was found (P = 0.003). Elderly exhibited significantly greater GR than young participants (P = 0.019).
    J Nutr Health Aging, 2017 · checked 2026-09-23
11. pap-c4-08 · agency statement
    This pattern of eight outbreaks since 2011 tied to consumption of imported fresh papayas has accounted for almost 500 reported cases of illness, including more than 100 hospitalizations and two deaths.
    FDA, Constituent Update, 25 June 2020 · checked 2026-09-23
12. papy-b4-06 · cross-sectional study
    Hypersensitivity to papaya increases the risk of anaphylaxis in patients with latex allergy and, therefore, mortality.
    Rev Alerg Mex, 2018 · checked 2026-09-23
13. papy-b4-07 · cohort
    Infrequent users (1 kind of herb for <4 times per week and nonusers) were more likely to have an international normalized ratio within the optimal therapeutic range (2.0-3.0) than frequent users (>1 kind of herb for ≥4 times per week) (58.1% vs 51.1%, P = 0.046).
    J Cardiovasc Pharmacol, 2011 · checked 2026-09-23
14. papy-b4-10 · agency outbreak notice
    Sixty-eight ill people were hospitalized. One death was reported from New York City.
    CDC, 2017 Salmonella Infections Linked to Imported Maradol Papayas (Final Update), posted November 3, 2017 · checked 2026-09-23
15. pap-c4-07 · regulatory register entry
    POL-HC-6886 Carica papaya (Common Name : Papaya) Contains antioxidant/s; Is a source of antioxdiant/s. With antioxidant/s. Antioxidant activity '-Contributes to the protection against oxidation; - contributes to the protection against free radicals Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-6886, snapshot 2026-09-21 · checked 2026-09-23
16. papy-b4-08 · regulatory register entry
    POL-HC-7722 Papaya Supports pancreas activity and protein break-up. Papaya breaks down proteins and relieves after a heavy meal and when traveling in areas with different food hygiene. The papain enzymes in papaya break down proteins and activates digestive enzymes. Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-7722, snapshot 2026-09-21 · checked 2026-09-23
17. papy-b4-09 · regulatory register entry
    POL-HC-7723 Papaya (Carica papaya L.) Helps to reduce localized excess fat. - Helps to limit cellulitis thanks to its proteolytic effect Non-authorised
    EU Register on nutrition and health claims, claim POL-HC-7723, snapshot 2026-09-21 · checked 2026-09-23
18. pap-c4-03 · RCT
    received 6 mg of beta-carotene capsules, 650 g puréed papaya, 100 g grated carrots or a placebo, daily for 60 d. ... Mean serum retinol increased significantly after supplementation in the beta-carotene group (P < 0.001), the papaya group (P < 0.001) and the carrot group (P < 0.001), but not in the placebo group (P > 0.05).
    J Nutr, 2001 · checked 2026-09-23
19. pap-c4-06 · observational, cross-sectional
    Papain, chymopapain, caricaine and class I chitinases are papaya's most allergenic proteins. ... Hypersensitivity to papaya increases the risk of anaphylaxis in patients with latex allergy and, therefore, mortality.
    Rev Alerg Mex, 2018 · checked 2026-09-23
20. papy-b4-02 · randomised controlled trial
    Mean serum retinol increased significantly after supplementation in the beta-carotene group (P < 0.001), the papaya group (P < 0.001) and the carrot group (P < 0.001), but not in the placebo group (P > 0.05). The relative dose response decreased significantly (P < 0.05) in the beta-carotene and papaya groups, but not in the carrot or placebo groups (P > 0.05).
    J Nutr, 2001 · checked 2026-09-23
21. papy-b4-04 · randomised crossover trial
    All fruit forms and types studied were low glycemic index (GI) (guava bites: 29; papaya bites: 38; papaya puree: 42; guava puree: 47), albeit a significant difference in GI between the treatments was found (P = 0.003). Elderly exhibited significantly greater GR than young participants (P = 0.019).
    J Nutr Health Aging, 2017 · checked 2026-09-23
22. pap-c4-05 · RCT, cross-over
    Similarly, the glycemic index of pineapple, 82+/-4, was significantly greater than those of papaya, 58+/-6, watermelon, 55+/-3, and durian, 49+/-5 (p<0.05). ... We conclude that pineapple has a high glycemic index, whereas papaya is intermediate and watermelon and durian are low glycemic index foods.
    Asia Pac J Clin Nutr, 2008 · checked 2026-09-23
23. papy-b4-05 · randomised crossover trial
    the glycemic index of pineapple, 82+/-4, was significantly greater than those of papaya, 58+/-6, watermelon, 55+/-3, and durian, 49+/-5 (p<0.05).
    Asia Pac J Clin Nutr, 2008 · checked 2026-09-23