Eat Papayas In Diet: Does It Help To Lose Weight?

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Medically reviewed by Kimberly Langdon, MD

How To Eat Papaya for Weight Loss

Papaya is a delicious, melon-like fruit loaded with rich nutrients. Each juicy bite of the yellow-orange fruit dives you into a tropical paradise. Consuming papayas can yield some amazing health benefits[1]. But is it as delicious for weight loss? Let’s find out. 

With 22 accepted species or varieties in the genus, papaya fruit is a large berry that ranges in color and size. It has a squash-like shape, round and plump with loads of black seeds inside. The fruit is a good source of fiber and offers satiety to help you stay full longer. It possesses a low-calorie count which makes it an excellent fruit for weight loss – just like CBD for weight loss

The fruit contains seeds that have the potential to absorb fats. You can consume 8 – 10 seeds, preferably in the mornings, in paste form or as pills. Health experts have conducted studies that suggest that papayas are more than just a delicious feast. The yellow-orange humble and colorful papaya could aid in weight loss[2]

Does Papaya Help In Weight Loss?

Papaya fruit can yield some amazing health benefits. They’re fantastic for gut health, mental health, for heart and can also reduce the expression levels of markers of excess weight. Papayas are powerhouses of vital nutrients[3] like vitamin A, B, C, E & K that can keep you energized and increase your immunity to combat a number of illnesses. The superfruit is also brimming with antioxidants and minerals that alleviate inflammation and combat multiple diseases. 

But papaya is not a diet wonder-superfruit. So, how does it assist in losing weight? Papaya’s nutrient profile is the answer. Let’s crack this superfruit open and take a look.

How Do Papayas Support Weight Loss?

Papayas do not directly result in weight loss. It contains compounds that aid in promoting a healthy weight loss diet. It burns fats[4] and helps in detoxification. The superfruit promotes weight loss because it is:

  • Rich in antioxidants, vitamins, minerals and other essential nutrients
  • Rich in fiber
  • Rich in water content
  • Low in calories
  • Very good for digestive process

Nutritional Data

The nutritional data shared shows that papaya fruit (one cup – 145 gms) is bursting with loads of vitamin and mineral goodness. One cup offers satiety and the nutritional content supports weight loss and reduces cravings. 

Water128 grams (g)
Energy62.4 calories
Fat0.377 g
Carbohydrates15.7 g
Sugars11.3 g
Fiber2.46 g
Protein0.681 g
Beta carotene397 micrograms (mcg)
Copper0.045 milligrams (mg)
Folate53.6 mcg
Lycopene2650 mcg
Magnesium30.4 mg
Pantothenic acid0.191 mg
Vitamin A1380 international units (IU)

To understand the role of papaya fruit in supporting weight loss, we will break down the above table further into meaningful bites. 

Low Calories In Papaya Fruit

Weight-loss regimens often give you the feeling as if you are in the Cocytus (the ninth circle of Hell). The goodness of papaya is that one can consume a sizable part of the fruit without worrying about any changes in the everyday food budget. Being rich in fiber, low in calories[5] (62 cal for a cup of the superfruit), rich in nutrients like vitamin A, vitamin C. folate, calcium, potassium, magnesium, and having high water content, it is definitely a smart choice. Fiber helps in water retention in the intestines, prevents constipation thereby softening the stools. It binds with the fat molecules and stops fat build-up.

Sweet, fresh, nutritious, and fullness — diet-busting cravings have vanished!

High fiber

Fiber present in Papaya fruit offers heaps of health bounties that make your digestive tract, heart, kidneys, liver, and more do a joyful little hula dance. Eating more fiber promotes weight loss since it releases gut-satiety hormones that help to minimize your overall appetite. Fiber digestion is slow in comparison to simple starches and sugars. Papaya is rich in fiber which:

  • Offers satiety sooner and longer
  • Eliminates your urge to eat more often – when you do not feel like eating or you are not hungry
  • Increases your probability of weight loss success

In the United States, only five percent of the people get the recommended dietary allowance (RDA) of dietary fiber — between 25 and 34 gms. The average adult eats less than half of this amount. Papaya fruit – containing 2.5 gms of fiber per cup,  can help in achieving this target. This is the reason why papaya, rich in fiber[6], is recommended for people wanting to lose weight.

Antioxidants, powerful compounds

Papayas are loaded with health-promoting antioxidants[7] like lycopene, vitamin A and C, and beta carotene. These guys act as warriors that play a key role in alleviating the oxidative stress of the body and thus aid in weight loss. Antioxidants also help in detoxifying the body that helps to get rid of unwanted substances naturally. When the body is free of toxins, fats burn faster and more efficiently. 

Unique enzyme – Papain in papaya aids in weight loss

Papain is an enzyme that’s unique to papayas and offers therapeutic benefits to the body. It serves as a ‘meat tenderizer’ that aids in digestion, liver detoxification, stubborn belly burning, and promoting weight loss. 

This enzyme – papain breaks[8] down dietary proteins which increase the metabolism and facilitates the process of digestion. Due to this, the body fats get mobilized and the bowel and intestinal walls become clean. The enzyme does the same in the gastrointestinal tract, improves the functionality of the digestive system, and relieves any digestive issues in people with IBS. As a result, the body digests the foods in a proper manner and gets rid of the byproduct wastes regularly. This alleviates the typical symptoms of the dysfunctional gastrointestinal tract, such as indigestion, burning pain or discomfort in the chest, constipation, bloating, etc., to a great extent, which promotes weight loss.

Other ways you can reap the benefits of papaya in the weight loss process include:

  • If you are unable to eat papaya as a part of a detox diet, consume papaya seeds (in moderation) with water every morning. Seeds are also rich in fiber that can help in weight loss by improving the digestion process.
  • Instead of snacking, binge on a bowl of papaya. This will add more fiber to your diet
  • Cut down on your calories and replace any of your meals with papaya smoothies. Make different smoothies blending papaya with ingredients like apple, orange, and lemon. 
  • Rather than eating complex carbohydrates, use papaya as a base for your cold soups and salads.

Papaya weight loss smoothie recipes

For a refreshing, fruity kick, you can’t do much better than a papaya smoothie.

  • Papaya smoothie (with coconut water) – It is a power pack smoothie for weight loss. Coconut water has bio-active enzymes and fatty acids that reduce appetite and hunger and elevate fat burning. It also boosts metabolic rate by easing the digestion process. You burn more fat with a higher metabolic rate
  • Papaya banana smoothie (with kefir) – Kefir is fermented milk that is known for its probiotics. It helps in modulating the structure and make-up of gut microbiota which has a positive effect on dietary habits, metabolism and weight of the body 
  • Papaya smoothie (oatmeal) –  Oatmeal has beta-glucan fiber that offers satiety and slows down how fast it can get digested. So, it reduces hunger pangs and aids in lowering waist circumference. 

Final Takeaway

Incorporating papaya fruit in your meals is the key. It is a miracle fruit with myriads of health benefits for anyone who is trying to get into shape. It is low in calories, rich in fiber, and helps in staying full longer. As a result, it becomes easy to target weight loss as you end up consuming fewer calories throughout the day.

+ 8 sources

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  4. K. Athesh, D. Karthiga and Pemaiah Brindha (2012). Anti-obesity effect of aqueous fruit extract of Carica papaya L. in rats fed on high fat cafeteria diet. [online] ResearchGate. Available at: [Accessed 4 Sep. 2021].
  5. ‌Alara, O.R., Abdurahman, N.H. and Alara, J.A. (2020). Carica papaya: comprehensive overview of the nutritional values, phytochemicals and pharmacological activities. Advances in Traditional Medicine. [online] Available at: [Accessed 4 Sep. 2021].
  6. ‌Ali, A., Sankar Devarajan, Waly, M.I. and Rahman, M.S. (2002). Nutritional and Medicinal Values of Papaya (Carica Papaya L.). [online] ResearchGate. Available at: [Accessed 4 Sep. 2021].
  7. ‌Jarisarapurin, W., Sanrattana, W., Chularojmontri, L., Kunchana, K. and Wattanapitayakul, S.K. (2019). Antioxidant Properties of UnripeCarica papayaFruit Extract and Its Protective Effects against Endothelial Oxidative Stress. Evidence-Based Complementary and Alternative Medicine, [online] 2019, pp.1–15. Available at: [Accessed 4 Sep. 2021].
  8. ‌Kong, Y.R., Jong, Y.X., Balakrishnan, M., Bok, Z.K., Weng, J.K.K., Tay, K.C., Goh, B.H., Ong, Y.S., Chan, K.G., Lee, L.H. and Khaw, K.Y. (2021). Beneficial Role of Carica papaya Extracts and Phytochemicals on Oxidative Stress and Related Diseases: A Mini Review. Biology, [online] 10(4), p.287. Available at: [Accessed 4 Sep. 2021].

Written by:

Amita Fotedar, Ph.D.

Medically reviewed by:

Dr. Amita Fotedar is an experienced research consultant with a demonstrated history of working in elite research institutes such as the UNDP. She has a PhD in Life Sciences, and a Post Graduate Diploma in International Studies from International Pacific University (New Zealand Campus), and has also achieved certification in Climate Studies from Harvard University. She has done a MicroMasters specialization in Sustainable Energy from The University of Queensland (Australia). She is also a co-founder and research consultant for a New Zealand-based sustainability and environmental services entity. Dr. Amita Fotedar firmly believes in the mantra of "health is wealth" and has a special interest in health and wellness topics. She is a freelance writer and covers health related topics, and is a leader author for many health publications and websites

Medically reviewed by:

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
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