Papaya
A moderate glycemic index but a modest portion carbohydrate load, so the real-world glycemic load stays small.
FatTonic Facts
Papaya · per serving 1 cup cubed (145g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 11 | −8.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 60 | |
| Carbs (g) | 16 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169926 (Papayas, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 145 g): carbs 10.8, sugar 7.8, fiber 1.7, protein 0.5, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 169926.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Papaya scores 79, rated Good. It scores higher than 55% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does papaya spike insulin?
Glycemic load 8 for 1 cup cubed (145g); FatTonic Score 79/100 — it supports fat-burning.
Is papaya good for fat loss?
Good (79/100): papaya supports fat-burning.