Papaya Glycemic Index
Medium GI · The honest verdict
A moderate blood-sugar rise
Glycemic index
56–60
reported range
Glycemic load
8
Low GL
This food's glycemic index is 56–60, which is Medium GI.
Papaya has a medium GI (56–60) but a low glycemic load per typical serving, meaning a one-cup portion has a modest impact on blood sugar. It is not a fruit to avoid, but it is more carb-dense than berries or melon. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Papaya GI is consistently reported in the 56–60 range — a medium-GI tropical fruit.
One cup of cubed papaya provides 88 mg of vitamin C — about 98% of the daily value for adults.
Glycemic load of 10 or below is classified as low — a one-cup serving of papaya sits at the low end of this range.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup (140 g), cubed. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
13.7g
Net carbs
12.5g
total carbs minus fiber
Fiber
1.2g
slows the glucose rise
- Sugars
- 11.3g
- Protein
- 0.9g
- Calories
- 55kcal
Notable nutrients
- Vitamin C88 mg
- Vitamin A (as beta-carotene)1532 IU
- Folate53 mcg
- Potassium286 mg
- Magnesium30 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Manageable with portion control — a medium-GI tropical fruit
Papaya has a medium GI (56–60) but a low glycemic load per typical serving, meaning a one-cup portion has a modest impact on blood sugar. It is not a fruit to avoid, but it is more carb-dense than berries or melon. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
One cup of cubed papaya (about 140 g) provides roughly 12.5 g net carbs and a glycemic load of 8, which is within the low GL range. Sticking to a half-cup to one-cup serving per meal and pairing with a protein source — such as Greek yogurt, cottage cheese, or nuts — keeps the overall glycemic impact moderate. Larger portions or consuming papaya alone on an empty stomach will raise blood sugar more noticeably.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness
Raises GIAs papaya ripens, its starch converts to simple sugars, raising the GI. A fully ripe, soft papaya will have a higher GI than a firmer, less ripe one. For a lower glycemic impact, choose papaya that is just ripe — still slightly firm at the stem end.
Blending into smoothies
Raises GIBlending papaya breaks down fiber and cell walls, making sugars more rapidly absorbable. A smoothie with papaya will have a higher glycemic effect than eating the same amount of cubed fruit. Adding protein powder, yogurt, or nut butter can offset this.
Drying or dehydrating
Raises GIDried papaya concentrates sugars and removes water weight, dramatically increasing the glycemic load per gram. A small handful of dried papaya can contain as much sugar as several cups of fresh fruit. Fresh papaya is the better choice for blood sugar management.
Squeezing lime or lemon juice on top
Lowers the spikeThe acid in citrus juice can modestly slow gastric emptying and reduce the post-meal glucose spike. A squeeze of lime or lemon on fresh papaya is a simple, flavorful way to slightly lower the glycemic impact.
Pairing tip
Pair papaya with a protein source such as Greek yogurt, cottage cheese, or a handful of almonds to slow carbohydrate digestion. A squeeze of lime or lemon adds acid that further moderates the blood sugar response. Avoid pairing papaya with other high-sugar fruits or refined carbs in the same meal — for example, a fruit salad with papaya, mango, and banana will have a higher combined glycemic load.
Why GI numbers vary
Papaya GI data is relatively consistent across sources, with most published values falling between 56 and 60. The University of Sydney GI Database lists papaya at 56, while some other sources report values up to 60. The variation is modest and primarily reflects differences in ripeness and variety. We report the honest range (56–60) and classify papaya as medium GI because all credible estimates place it in the medium category. Papaya grown in different regions or at different stages of ripeness may fall on either end of this range.
Not medical advice. This page is general nutrition information about Papaya. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Papaya has a medium glycemic index, with published values ranging from about 56 to 60. The University of Sydney GI Database reports papaya at 56, while other sources place it around 60. Because the range is narrow and all values fall in the medium category, papaya is consistently classified as a medium-GI fruit. In practical terms, it has a moderate effect on blood sugar — more than low-GI berries but less than high-GI tropical fruits like watermelon or dates.
Papaya can fit into a diabetes-friendly diet with attention to portion size. A one-cup serving has a glycemic load of about 8, which is low. It provides vitamin C, vitamin A, folate, and fiber. However, it is a medium-GI fruit with about 11 g of sugar per cup, so it is not as blood-sugar-friendly as low-sugar options like berries. People with diabetes should discuss serving sizes with their care team — this is general nutrition information.
Both papaya and mango are tropical fruits with medium GI values, but papaya has a modestly lower GI (56–60) compared to mango (typically 51–60, with some sources reporting up to 60). Papaya also has slightly fewer carbs and calories per cup than mango. Practically, both require the same approach: moderate portions, avoid overripe fruit, and pair with protein. Neither is a high-risk fruit in reasonable servings.
Papaya at about 12.5 g net carbs per cup is moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), a half-cup to one-cup serving fits easily. On strict keto (under 20–30 g/day), even a half-cup uses a significant portion of the daily budget. Most keto followers limit tropical fruits like papaya or use very small portions as a flavor accent.
No — dried papaya has a much higher glycemic impact than fresh. Drying concentrates the sugars, so a small handful of dried papaya can contain as much sugar as several cups of fresh fruit. The GI of dried papaya is not well-studied, but it is likely significantly higher than fresh papaya due to the concentrated sugar content and loss of water. For blood sugar management, fresh papaya is the better choice.
Yes — green, unripe papaya has a lower glycemic index than ripe papaya. As papaya ripens, its starch converts to simple sugars, raising the GI. Green papaya is often used in savory dishes like salads and curries in Southeast Asian cuisine. It is firmer, less sweet, and has a lower glycemic impact. For a lower-GI option, choose papaya that is just ripe — still slightly firm at the stem end.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026