Kundru vs Raw Papaya

Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Raw Papaya has 24 kcal and 0.5 g protein.

Kundru

18
kcal per 100 g
1.3 g protein

Raw Papaya

24
kcal per 100 g
0.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Kundru Raw Papaya Difference
Calories Fewer calories for the same weight 18 kcal better 24 kcal 25%
Protein More protein helps with fullness and muscle 1.3 g better 0.5 g 62%
Carbs Lower carbs suits low-carb and diabetic diets 2.2 g better 4.4 g 50%
Fat Lower fat means lower calorie density 0.2 g 0.2 g about the same
Fiber More fibre improves fullness and digestion 3.1 g better 2.3 g 26%
Sugar Less sugar means a gentler blood-sugar response 1 g better 3.6 g 72%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Kundru

Kundru is the lighter choice at 18 kcal per 100 g against 24 for Raw Papaya — about 25% fewer calories for the same weight on your plate. That does not make Raw Papaya a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Kundru

Kundru is the stronger protein source, with 1.3 g per 100 g against 0.5 g for Raw Papaya. To match that from Raw Papaya you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Kundru vs Raw Papaya — common questions

Raw Papaya has more calories — about 24 kcal per 100 g compared with 18 kcal for Kundru.

Kundru has more protein — 1.3 g per 100 g against 0.5 g for Raw Papaya.

Kundru is the lighter choice at 18 kcal per 100 g against 24 for Raw Papaya — about 25% fewer calories for the same weight on your plate. That does not make Raw Papaya a bad food; it means the portion has to be smaller to fit the same calorie budget.

Kundru is the stronger protein source, with 1.3 g per 100 g against 0.5 g for Raw Papaya. To match that from Raw Papaya you would have to eat roughly 2.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 42 kcal and 1.8 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Kundru has the edge, mainly on calorie density. Per 100 g, Kundru has 18 kcal and 1.3 g protein, while Raw Papaya has 24 kcal and 0.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Kundru nutrition & serving sizes
Full Raw Papaya nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.