Weight Loss

Is Papaya Good for Weight Loss? Discover the Benefits

Hiral Patel

April 25, 2023

Losing weight is a common struggle that many people worldwide deal with. Moreover, finding the proper diet to help shed those extra pounds can take effort and even a little trial and error. People are always watchful about what they eat. But could papaya be the solution? While no single food can magically melt fat away, incorporating low-calorie, nutrient-rich foods like papaya can significantly help.

Papaya is a delicious fruit that provides various health benefits. One of its numerous health benefits includes aiding weight loss. Additionally, the enzyme papain found in papaya can have therapeutic effects on the body. 

This article will delve into the scientific aspects of papaya and its potential impact on weight loss. It will also highlight necessary precautions before embarking on a papaya-based diet.

The Link Between Papaya and Weight Loss

Papaya is a delicious tropical fruit with numerous health benefits. It can be a healthy addition to your weight-loss diet. While it may not target weight loss directly, its nutrient composition can help support weight loss goals. It is rich in vitamins like A, B, and C. Moreover, it has calcium, manganese, potassium, copper, and magnesium, making it a healthy fruit. 

As per USDA, papayas are fibre-rich, offering approximately 1.7 grams of fibre per 100 grams. Fibre provides several health benefits. It helps you maintain a healthy weight, increase satiety and lower the risk of overeating. Fibre also binds to fat molecules and prevents its absorption, making it an effective tool in promoting weight loss. Consuming approximately 20–30 grams of dietary fibre daily is recommended to reap fibre’s health benefits. 

Besides being rich in fibre, papaya has a high water content. Furthermore, it is also low in calories. With only 43 calories per 100 grams, diced papaya can make you feel full without adding too many calories to your diet.

Papaya also has a significant amount of the antioxidant beta-carotene which aids in the body’s detoxifying process. Eliminating the toxins boosts metabolism and prevents heart conditions.

Papaya also contains papain. It is a digestive enzyme that helps to digest proteins and clean the intestinal walls. When your digestive system starts functioning better, the body’s metabolic rate increases, which enables you to burn fat. Moreover, papaya has digestive and anti-inflammatory properties. These can help improve overall health and promote weight loss.


With its high fibre and water content, low-calorie count, and essential nutrients, papaya is a perfect addition to any healthy diet. Papaya improves digestion and promotes proper bowel movements. So, add this nutrient-dense tropical fruit to your diet and reap its health benefits.

How Many Papayas to Eat for Weight Loss?

Papaya is an excellent addition to any weight loss diet given its high satiety characteristic. It helps cut down on unhealthy munchings. 

People can consume one full bowl of papaya daily as a mid-morning or evening snack. Papaya is a good source of fibre and digestive enzymes and is low in calories. 

To achieve weight loss, consuming a well-balanced diet comprising various fruits, vegetables, whole grains, lean proteins, and good fats is advisable. In addition, incorporating regular exercise and adopting a healthy lifestyle alongside a balanced diet may assist with weight management. 

Nonetheless, consulting a registered dietitian or healthcare expert is advisable to establish an optimal dietary plan that suits your specific requirements and goals.


To reap the maximum benefits of papaya, it is best to consume it in the right quantity. Therefore, it is best to limit papaya consumption to one bowl per day as a mid-morning or evening snack. 

How to Consume Papaya for Weight Loss?

Papaya is a delicious tropical fruit that can be a great addition to a weight loss diet. Here are some ways to consume papaya for weight loss along with some healthy recipes.

  • Eat it as a snack: Chop papaya into bite-sized pieces as a refreshing snack. 
  • Papaya raita: This yoghurt-based delicacy is usually served as a side dish with Indian meals. Grate some raw papaya and mix it with low-fat yoghurts, cumin powder, and salt.
  • Papaya chutney: You can serve this sweet and spicy condiment alongside Indian dishes like baked or roasted tiki or kabab. Blend some ripe papaya with grated coconut, ginger, garlic, red chilli powder, and lemon.
  • Papaya and lentil soup: This hearty soup is perfect for a light dinner. Cook some red lentils in vegetable broth and add some chopped papaya towards the end of the cooking process. Now season it with some spices like cumin and coriander for added flavour.
  • Papaya and Oats Porridge: Cook rolled oats with milk and cinnamon, and add chopped ripe papaya to it. This papaya oats porridge is high in fibre, protein, and vitamins and can be a healthy breakfast option for weight loss.

Try some healthy papaya recipes to lose weight:

Papaya Smoothie


  • Chopped Papaya: 1 cup 
  • Choice of low-fat milk: 1/2 cup 


  1. Blend the papaya and milk in a blender until smooth.
  2. Pour into a glass and serve.

Papaya Salad


  • Diced Papaya: 1 cup 
  • Chopped Onions: 1/2 cup 
  • Chopped Tomato: 1 
  • Chopped Green chilli: 1 
  • Chopped Coriander leaves: 1 tbsp 
  • Lemon juice: 1 tsp
  • Salt and pepper to taste


  1. Put all the cut ingredients in a bowl and mix well
  2. Season with lemon juice, salt, and pepper.
  3. Toss well and serve.

Papaya Chaat


  • Diced Papaya: 1 cup 
  • Diced Apple (or any fruit as per your choice): 1/2 cup
  • Chopped Green chilli: 1
  • Chaat masala: 1 tsp 
  • Lemon juice: 1 tsp
  • Salt to taste


  1. In a bowl, combine the fruits and green chilli.
  2. Season with chaat masala, lemon juice, and salt.
  3. Toss well and serve.

Papaya Curry


  • Diced Raw Papaya: 2 cups 
  • Chopped Onion: 1
  • Chopped Tomato: 1
  • Oil: 1 tsp
  • Turmeric powder: 1 tsp
  • Cumin powder: 1 tsp
  • Coriander powder: 1 tsp
  • Chilli powder: 1/2 tsp
  • Salt to taste


1. Heat oil in a pan and sauté the onion until light brown.

2. Add the papaya and cook until tender.

3. Add tomato and cook until soft.

4. Mix turmeric, cumin, coriander, chilli powder, and salt and cook for a few minutes.

5. Stir in water and simmer until the curry is thick and flavorful.

6. Serve hot with brown rice or roti.

Papaya Seeds and Weight Loss

interestingly, as with papaya, papaya seeds can also assist in weight loss and offer several other health benefits. These tiny black seeds eliminate toxins from the body and protect the liver and kidneys. More significantly, they can prevent the body from absorbing fat. 

Papaya seeds are rich in fibre, promoting feelings of fullness and reducing overall calorie intake. They also contain papain, an enzyme that aids digestion and improves nutrient absorption. Papaya seeds also have diuretic properties, which can help reduce water weight. However, the scientific research on the effects of papaya seeds on weight loss is limited.

One can consume eight to ten papaya seeds in pill or paste form, preferably in the morning. You can mix it with water, milk or raw organic honey to reap its benefits effectively.

While these seeds may offer numerous benefits, it is essential to understand their limitations and potential side effects. Therefore, one should consume them only after consulting their health provider.


Papaya seeds can aid in weight loss, eliminate toxins, protect the liver and kidneys, and prevent fat absorption. They are high in fibre, and papain, which helps in weight management. Nonetheless, one should consume it within limits and with the guidance of a healthcare professional.

Healthy Weight Loss Recipes Using Papaya Seeds

Here are a few recipes to add papaya seeds to your weight loss diet:

Papaya Seed Smoothie


  • Sun-dried Papaya seeds: 1/2 cup
  • Ripe banana: 1
  • Frozen mango: 1 cup
  • Coconut water: 1/2 cup


  1. Combine the papaya seeds, banana, frozen mango, and coconut water in a blender.
  2. Blend until smooth and creamy.
  3. Enjoy a healthy breakfast or snack.

Papaya Seed Salsa


  • Papaya seeds: 1/2 cup
  • Diced Ripe Tomato: 1
  • Diced Red onion: 1/2
  • Jalapeño pepper, seeded and finely chopped: 1
  • Chopped fresh cilantro: 2 tablespoons
  • Juice of 1 lime
  • Salt and pepper to taste


  1. Sun dry the papaya seeds and grind them coarsely.
  2. Mix all ingredients in the bowl.
  3. Toss well to combine.
  4. Serve with tortilla chips or as a topping for grilled chicken or fish.

Papaya Seed Salad Dressing


  • Papaya seeds: 1/4 cup
  • Olive oil: 1/4 cup
  • Apple cider vinegar: 2 tbsp
  • Salt and pepper to taste


  1. Rinse and dry the papaya seeds.
  2. Mix papaya seeds, olive oil, apple cider vinegar, salt, and pepper in a blender.
  3. Use as a dressing for salad or vegetables.

Precautions to Take Before Adding Papaya to Your Weight-loss Diet

Speaking with a healthcare provider is always a good idea before starting a new diet, especially if you have any underlying health condition. Here are some specific precautions to take before beginning a papaya-based diet:


Avoid papayas entirely if you are sensitive to them or other members of the same family of fruits. 

Medication Interaction

Papaya may interact with certain medications, including blood thinners and cholesterol-lowering drugs. If you take any medications, consult your physician before adding papaya to your diet.


Overeating anything, including papayas, can cause digestive issues such as diarrhoea or bloating. Start with modest portions and gradually increase your intake to test how your body reacts.


Ensure to wash papayas thoroughly before cutting them, as they may be contaminated with bacteria or pesticides. Also, because papaya seeds contain potentially toxic ingredients, one shouldn’t eat them excessively.


Ensure that the papaya you consume is fresh, ripe, and of good quality. Unripe or overripe papaya can cause digestive issues and may contain harmful substances.


Papaya is a beneficial fruit that offers various benefits. However, it is necessary to take some precautionary measures before adding it to your weight loss diet. Keep a check on the quantity you consume. Furthermore, ensure that you choose good quality fruit free from contamination. Also, check with a healthcare provider for any medicinal interactions and allergies.

HealthifyMe Suggestions

While papaya is an excellent fruit to add to any weight loss diet, it is essential to be mindful of the quantity of consumption. Overeating fruit may lead to adverse effects on health. Furthermore, papaya or any fruit can not help you lose weight independently. A healthy weight loss requires a balanced meal with adequate exercise. Hence, it is best to consult a healthcare professional or a certified nutritionist when you plan to lose weight.

The Final Word

Papaya is a nutrient-dense fruit that can support weight loss goals. It’s high fibre and water content and low-calorie count make it a satisfying addition to any weight loss diet. Papaya also contains digestive enzymes and antioxidants, which can improve overall health and boost metabolism.

Papaya seeds may also offer benefits, but their effects on weight loss still need to be better understood. Thus, as with any dietary supplement, consult with a health expert before adding papaya or papaya seeds to your weight loss diet.

Remember, papaya alone is not enough for weight loss. It would help if you had a balanced diet with different types of food, exercised regularly, and changed your lifestyle. Doing all these things is necessary to lose weight in a way that lasts.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Research Sources

1. U S Department of Agriculture


About the Author

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

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