Papaya salad is a popular dish in Southeast Asia and Latin America, usually served as an appetizer or side dish. But how many papaya salad calories are in one serving? 

The salad comprises chopped papayas mixed with lime juice, chili peppers, tomatoes, and onions. Or shallots, peanuts, and fresh herbs like mint leaves and cilantro. 

Combining sweet fruit and savory ingredients makes a tasty dish low in calories but high in nutrients such as vitamins A and C. 

If you love this delicious meal but want to know how much it costs per serving, then keep reading!

Papaya Salad Calories: You Need Lots Of Unripe Papayas To Make Papaya Salad

papaya fruit

To make papaya salad, you need to use whole unripe papayas that are shredded into strips.

The fruit is often combined with other ingredients like shrimp, tomatoes, chicken, and lime juice. 

Papaya is a tropical fruit from South America and Mexico.

It’s known for its sweet flavor and soft texture when ripe but has a sour taste when it’s not ripe yet.

How Many Papaya Salad Calories Are In One Serving? 

A serving of unripe papaya salad has only 33 calories per serving. That’s low, especially since it’s a meal, not just a snack.

Calories are a measure of energy, so they’re needed to fuel the body.

But they’re not the only measure of nutrition. 

For example, the amount of protein you get and the amount of fiber in your food or drink are also necessary!

And while some people are counting calories to lose weight, others don’t care so much.

Instead, they just want to stay healthy. 

Eating healthier foods can help with both goals: being healthy and also losing weight if that’s what you want!

Papaya Salad Calories: A Great Option To Stay Healthy

green papaya salad calories

You may have noticed many reasons to make papaya salad a regular part of your diet. It’s low in calories, fat, and sodium.

Also, it has no sugar, is high in potassium and fiber, and is an excellent source of vitamin C.

So don’t wait any longer! Eat more papaya today! Papaya salad calories are low, so you have nothing to worry about. 

Papaya Salad Contains 6 Grams Of Carbohydrate 

Although there is no fat in papaya salad, it contains 6 grams of carbohydrate.

To consume 6 grams of carbohydrate, you must eat two servings (one cup each) of papaya salad. For example:

  • One serving size is one cup and contains 4 grams of carbohydrate.
  • Therefore, two servings mean 8 grams of carbohydrate.

Papaya Salad Calories: The Amount of Dietary Fiber and Sugar In Papaya Salad 

A single serving of Papaya Salad contains just one gram of dietary fiber and 5 grams of sugars.

Dietary fiber makes you feel full, so it helps you eat less and stay healthy. 

Sugars are also great for you because they give your body energy.

But unlike carbohydrates (which come from foods like bread and rice), sugars are found in fruits and vegetables like papaya! 

So if the word “sugar” worries you about your health or weight gain, don’t worry.

You’re getting plenty of good stuff from this food that’s doing its part to keep our bodies happy and running smoothly!

Related: Pad See Ew Calories: How much is there in one serving?

The Protein Is Less Than 1 Gram 

One serving of papaya salad contains just less than 1 gram of protein.

This is significantly less than the amount of protein found in beef, which contains about 22 grams per serving.

Papaya is loaded with antioxidants and vitamins.

So it’s still a healthy option compared to other foods despite its low-ish amount of protein.

Papaya Salad Calories Contain 180 Milligrams of Potassium

Potassium Rich Food

If you’re looking for something healthy and delicious, papaya salad is a great option.

It contains 180 milligrams of potassium per serving, which is more than the average banana. 

That’s crucial information because potassium is essential for the body’s health.

For example, potassium keeps your heart healthy.

It also aids muscle contraction, helps maintain normal blood pressure levels, and regulates nerve impulses throughout your body. 

Potassium also helps keep your kidneys working properly to remove toxins from your body.

In some cases, it can even prevent kidney stones from forming!

The Sodium Count is Low In Papaya Salad 


If you want to reduce salt in your diet, papaya salad will help you do that. It contains very little sodium—just over 20 milligrams per serving.

Salt is essential to a healthy diet and helps function many bodily systems.

Still, most Americans consume too much sodium (more than 2,300 mg per day). And that can increase blood pressure and risk for cardiovascular disease. 

The Dietary Guidelines for Americans recommend limiting sodium intake to less than 2300 mg per day for people over 14 years old.

And 1500 mg per day for children ages 2-13 years old.

Papaya Salad Calories: It’s Ideal For Those Checking Their Calorie Intake. 

Papaya salad is excellent for those monitoring their calorie and sodium intake. The papaya salad calories for each serving are only 60.

That makes it an excellent choice for people on a low-calorie diet or recovering from surgery or illness. 

The small amount of fat in papaya salad also reduces the calorie content and prevents the body from storing excess fat. 

A single serving also provides less than 2 grams of saturated fat. And that makes it a healthier option than many similar dishes with higher levels of saturated fats. 

In addition to being low in calories, this recipe contains very little sodium (less than 200 milligrams per cup).

And that makes it ideal for those following a sodium-restricted diet or experiencing high blood pressure issues. 

You’ll also get plenty of potassium from this dish—a single cup provides twice what your body needs each day! 

That’s because potassium helps maintain fluid balance within your cells.

And it does this by pulling water through membranes after eating salty foods like soy sauce or miso paste.


So there’s nothing to worry about papaya salad calories. It’s an excellent option for those trying to lose weight and eat healthily.

It’s low in calories, fat, and sodium. And it also contains a good amount of fiber and potassium. 

The only downside may be that it contains some sugars.

But you can counteract this by eating more fruits throughout the day or adding other vegetables into your diet.

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