Calories and Nutritions in Sapodilla

A 100g serving of raw sapodilla contains 83 calories.

One kilogram (1000g) of raw sapodilla contains 830 calories.

A single small sapodilla (170g) contains 141 calories. Commercial frozen options differ, as a serving of Deep Chikoo Slices (85g or 3oz) contains 80 calories, while a serving of Vadilal Chikoo Slices (85g or 3oz) provides 90 calories. A serving of Goya Frozen Zapote Pulp (80g or 2.8oz) has 70 calories.

The nutritional profile of sapodilla offers distinct advantages derived from the high concentration of dietary fiber and antioxidant compounds. A compilation of these beneficial properties is listed below.

• Supports Digestive Health: The fruit serves as an excellent source of dietary fiber, which acts as a natural laxative. A study by Slavin, J. L. (2013), "Fiber and prebiotics: mechanisms and health benefits," confirms that adequate fiber intake improves bowel regularity and prevents constipation.
• Provides Antioxidant Protection: Sapodilla contains polyphenols, including tannins, which combat oxidative stress. A study by Chanda, S. V., & Nagani, K. V. (2010), "Antioxidant capacity of Manilkara zapota L. leaves and fruits," highlights that the fruit extracts exhibit significant free radical scavenging activity.
• Boosts Immune System: The fruit provides Vitamin C, which is essential for immune defense. A review by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," notes that Vitamin C supports the cellular immune response and maintains skin barrier integrity.

The consumption of sapodilla presents specific health risks related to the presence of tannins in unripe fruit and high sugar content. A breakdown of these dietary concerns is detailed here.

• Astringency from Tannins: Unripe sapodilla contains high levels of tannins and latex, which can cause a dry mouth sensation and throat irritation. A study by Bennick, A. (2002), "Interaction of plant polyphenols with salivary proteins," explains that tannins bind to salivary proteins, causing astringency and potential digestive discomfort. A healthier alternative is fully ripened pear. A suggested amount is to limit consumption to one medium fruit (241g) only when soft to the touch.
• High Caloric Density: The fruit is energy-dense due to high sugar content compared to other fruits like berries. A study by Ludwig, D. S., et al. (2001), "Relation between consumption of sugar-sweetened drinks and childhood obesity," suggests that calorie-dense foods can contribute to weight gain if not monitored.

Sapodilla contains a significant amount of antioxidants, particularly polyphenolic compounds like tannins and flavonoids. A study by Shui, G., et al. (2004), "Analysis of polyphenolic antioxidants in sapodilla fruit," quantified the total phenolic content and found the levels comparable to other tropical fruits known for high antioxidant activity. The fruit provides 14.7mg of Vitamin C per 100g, which contributes to the total antioxidant capacity. Research indicates that the antioxidant activity is highest in the peel, but the edible pulp also offers substantial protection against oxidative damage.

Yes, sapodillas are good for health because the fruit provides a dense source of dietary fiber, iron, and copper that supports digestion and energy metabolism. The fruit's impact on digestive health is positive due to the high fiber content which aids in regularity. A study by Anderson, J. W., et al. (2009), "Health benefits of dietary fiber," confirms that high-fiber foods reduce the risk of gastrointestinal diseases. Regarding metabolic health, the copper content supports enzymatic reactions. A review by Bost, M., et al. (2016), "Dietary copper and human health: Current evidence and unresolved issues," highlights that copper is vital for energy production and iron metabolism. The high sugar content requires moderation. A review by Stanhope, K. L. (2016), "Sugar consumption, metabolic disease and obesity," advises monitoring intake of high-fructose foods to prevent metabolic dysregulation.

The sugar concentration and moisture content determine the calorie count of a sapodilla variety. Oval "Brown Sugar" varieties have the highest calorie value at approximately 85 calories per 100 grams, a consequence of the intense sweetness and lower water content. Round "Prolific" varieties contain a standard calorie value at 83 calories per 100 grams, representing the baseline for the fruit. The differences between cultivars are minimal, as the macronutrient composition of Manilkara zapota remains largely consistent across shapes and sizes.

Sapodilla functions primarily as a dessert fruit and is rarely used in main dishes due to its intense sweetness and soft texture. The ingredient does not appear in savory entrees in standard culinary traditions.

Popular drinks made with sapodilla include the Chikoo Milkshake (Chikoo Shake) in India and Agua de Chicozapote in Mexico. The Chikoo Milkshake blends the fresh fruit pulp with milk, sugar, and ice, creating a thick, caramel-flavored beverage. Agua de Chicozapote is a refreshing drink made by blending the fruit with water, sugar, and lime juice. Southeast Asian cuisines also utilize the fruit in smoothies and blended juices.

The lineage of sapodilla traces back to the Yucatan Peninsula of Mexico, Guatemala, and Belize. The tree, Manilkara zapota, was cultivated by the Mayans and Aztecs not only for its fruit but also for the latex sap (chicle), which was the original base for chewing gum. Spanish colonizers introduced the fruit to the Philippines in the 16th century, from where it spread to the rest of Southeast Asia and India. India is now the largest commercial producer of the fruit.