Papaya glycemic index
Papaya has a glycemic index of 51, which is low. A 120 g serving (1 cup diced) has a glycemic load of 6 (low).
Also known as: pawpaw, paw paw
- Serving120 g
- Available carbs11 g
- Fiber2 g
- Sugars9.4 g
- Protein0.6 g
- Calories52 kcal
Serving: 1 cup diced.
What to know
Papaya sits at the top of the low-GI range but is low in carbohydrate, so a typical serving has a small glycemic load. Riper papaya tested higher.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 4.6 g | 2 | Low |
| 100 g | 9.1 g | 5 | Low |
| 120 g · 1 cup diced | 11 g | 6 | Low |
| 240 g · double serving | 22 g | 11 | Medium |
What the studies found
The value of 51 is the median of 10 published measurements in the International Tables of Glycemic Index (2021). Results range from 38 to 86. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 38 · Singapore 2017
- 39 · Singapore 2016
- 42 · Singapore 2017
- 42 · Nigeria 2002
- 46 · Singapore 2016
- 56 · Australia 1994
- 58 · Malaysia 2008
- 60 · India 1991
- 61 · Philippines 2000
- 86 · Nigeria 2010
Papaya compared with other fruits
Similar low-GI foods
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Frequently asked questions
Is papaya low glycemic?
Yes. With a GI of 51, papaya is in the low range (55 or less).
What is the glycemic load of papaya?
A 120 g serving (1 cup diced) has a glycemic load of 6, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat papaya?
With a GI of 51 and a low glycemic load per serving, papaya usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in papaya?
A 120 g serving has about 13 g of total carbohydrate, including 2 g of fiber, leaving 10.9 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 10.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 43 kcal | 52 kcal |
| Carbohydrates | 11 g | 13 g |
| Available carbs | 9.1 g | 11 g |
| Fiber | 1.7 g | 2 g |
| Sugars | 7.8 g | 9.4 g |
| Protein | 0.5 g | 0.6 g |
| Fat | 0.3 g | 0.3 g |
Source: USDA FoodData Central, Papayas, raw (SR Legacy, FDC 169926). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.