Calories in Sapote: Nutritional facts for Sapote Types

One hundred grams (3.5 oz) of raw mamey sapote contains 124 calories. One hundred grams (3.5 oz) of raw sapodilla contains 83 calories.

One kilogram (1,000 g or 35.3 oz) of raw mamey sapote contains 1,240 calories.

One medium-sized raw mamey sapote weighing 450 g (15.9 oz) contains 558 calories. A standard small sapodilla fruit weighing 170 g (6 oz) provides 141 calories.

Sapote provides some health benefits like enhancing immune response and supporting heart health due to its high concentration of Vitamin B6 and potassium. This fruit, often called "mamey," "chikoo," or "zapote," is a nutrient-dense addition to tropical diets. A list of the health benefits of sapote are shown below.

• Supports Nervous System Function: High levels of Vitamin B6 (42% DV per 100 g) are essential for neurotransmitter production. A study by Alia-Tejacal et al. (2007), "Postharvest physiology and technology of sapote mamey fruit," highlights the fruit's rich chemical composition as a valuable food source.
• Aids in Blood Pressure Regulation: The 454 mg of potassium per 100 g (3.5 oz) serving helps balance sodium levels and relaxes blood vessel walls.
• Promotes Digestive Wellness: With 5.4 g of fiber per 100 g, the fruit assists in regular bowel movements and prevents constipation.
• Bolsters Immune Strength: The Vitamin C content (26% DV) encourages the production of white blood cells and acts as a powerful antioxidant.
• Provides Trace Mineral Support: The high copper content (44% DV) is necessary for iron absorption and red blood cell formation.
• Enhances Skin Integrity: Vitamin E and carotenoids found in the pulp help protect skin cells from oxidative damage and support wound healing.

Sapote has been known to cause some unwanted effects like rapid blood sugar spikes and potential latex-related allergies due to its high fructose content and natural plant resins. A list of the downsides of sapote are shown below.

• High Glycemic Impact: The 20 g of sugar per 100 g (3.5 oz) serving can lead to elevated blood glucose levels if consumed in large quantities.
• Risk of Allergic Reaction: Unripe sapote contains significant amounts of latex-like sap which can cause oral irritation or dermatitis in sensitive individuals.
• High Caloric Density: Because it contains 124 calories per 100 g, it is easier to exceed daily energy requirements compared to eating lower-calorie fruits like berries.

Yes, sapote is good for you because it delivers 42% of the DV for Vitamin B6 and 19% of the DV for fiber in every 100 g (3.5 oz) serving. Healthy individuals should consume 100 g (3.5 oz) to 150 g (5.3 oz) of the pulp per day to gain metabolic and cardiovascular benefits. Research by Pinto et al. (2009), "Evaluation of antihyperglycemia and antihypertension potential of native Peruvian fruits," found that certain sapote varieties have significant antioxidant potential that may help manage blood pressure. The major benefits include improved nerve function and robust digestive support. It is an ideal energy source for active individuals requiring nutrient-dense whole foods.

The calories in sapote change based on the specific species and the water-to-sugar ratio of the fruit. Mamey sapote contains 124 calories per 100 g (3.5 oz), making it more energy-dense than sapodilla, which provides 83 calories per 100 g (3.5 oz). Black sapote represents the highest energy level at 134 calories per 100 g (3.5 oz) because it has a lower water content and more concentrated carbohydrates. Processing also alters these values; frozen mamey pulp often contains 130 calories per 100 g (3.5 oz) due to the removal of seeds and slight moisture loss during the freezing process.

There are no savory main dishes that use mamey sapote as a primary cooking ingredient on restaurant menus. The fruit's high sugar content and custard-like consistency make it strictly a dessert or beverage component.

The origin of sapote is the tropical region of Mexico and Central America. Indigenous peoples, including the Maya and Aztecs, cultivated mamey sapote and sapodilla for thousands of years before the arrival of Europeans. The fruit was carried to the Philippines by Spanish explorers and later spread to Southeast Asia and India. Today, Mexico is the largest producer of mamey sapote, while India leads the world in the production of sapodilla.