Calories in White Sapote: Nutritional facts for White Sapote Types

One hundred grams (3.5 oz) of raw white sapote fruit contains 135 calories.

One kilogram (1,000 g or 35.3 oz) of raw white sapote fruit contains 1,350 calories.

One medium raw white sapote fruit weighing 100 g (3.5 oz) contains 135 calories. A large fruit weighing 200 g (7 oz) contains 270 calories. A small fruit weighing 50 g (1.8 oz) contains 68 calories.

White sapote offers some health benefits like boosting immune function and supporting heart health due to its high concentration of Vitamin C and potassium. This fruit, frequently called "cochitzapotl," "Mexican apple," "caj," or "custard apple," is a prized plant in Central American traditions. A list of the health benefits of white sapote are shown below.

• Supports Immune System: A 100 g (3.5 oz) serving provides 20 mg of Vitamin C, fulfilling 22% of the DV. A study by Carr and Maggini (2017), "Vitamin C and Immune Function," found that high intake of Vitamin C supports various cellular functions of the immune system.
• Regulates Blood Pressure: The potassium content of 344 mg per 100 g (3.5 oz) helps relax blood vessels and maintain healthy circulation. Research by He and MacGregor (2008), "Beneficial effects of potassium on human health," confirms that potassium is essential for heart health.
• Promotes Digestive Wellness: The 2 g of dietary fiber per 100 g (3.5 oz) serving aids in regular bowel movements and gut microbiome balance.
• Provides Potent Antioxidant Protection: White sapote contains phenolic compounds that neutralize free radicals. Research by Martinez et al. (2011), "Antioxidant activity and phenolic content of native Mexican fruits," demonstrated the fruit's efficacy in protecting cells from damage.
• Supports Vision Health: The Vitamin A content helps protect the eyes and reduces the risk of age-related vision decline.
• Enhances Skin Integrity: Vitamin C is essential for collagen synthesis, which keeps skin firm and accelerates the healing of minor wounds.
• Boosts Metabolic Energy: The combination of carbohydrates and vitamins helps convert food into energy for daily activities.

White sapote has been known to cause some unwanted effects like digestive discomfort and sedation if the seeds or peel are consumed improperly. A list of the downsides of white sapote are shown below.

• Potential for Sedative Effects: The seeds and skin contain alkaloids that have a sedative effect. A study by Tattelman (2005), "Adverse outcomes of botanical and herbal supplement use," notes that consuming the seeds can lead to unwanted drowsiness or lethargy.
• Gastrointestinal Distress: Consuming large quantities of the fruit can lead to bloating or stomach upset in sensitive individuals.
• High Natural Sugar Content: The 17 g of sugar per 100 g (3.5 oz) serving requires portion control for individuals managing blood sugar levels.
• Risk of Choking: The fruit contains large, hard seeds that pose a risk if not removed before consumption.

Yes, white sapote is good for you because it delivers 22% of the DV for Vitamin C and essential potassium 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 fresh pulp per day to gain immune and cardiovascular benefits. The major benefits include the support of blood pressure regulation and the reduction of oxidative stress. Research by Pinto et al. (2009), "Evaluation of antihyperglycemia and antihypertension potential of native Peruvian fruits," suggests that the fruit's phytochemical profile supports metabolic health. It is an ideal nutrient-dense fruit for those seeking a sweet alternative to high-sugar snacks.

The calories in white sapote change based on the amount of water and natural sugar present in the fruit. Fresh white sapote contains 135 calories per 100 g (3.5 oz) because it retains natural moisture. When the fruit is processed into dried slices, the energy density increases to 350 calories per 100 g (3.5 oz) as water removal concentrates the sugars. Varieties bred for larger size, such as the Vernon cultivar, contain slightly more calories due to a higher ratio of fruit pulp.

There are no standardized savory main dishes that feature white sapote on mainstream restaurant menus. The fruit is defined by its intense custard-like sweetness, which limits its use to sweet or breakfast-style applications.

The origin of the white sapote (Casimiroa edulis) is the highlands of central Mexico and parts of Costa Rica. It has been cultivated for over 2,000 years, with the Aztecs using it as both a food source and a medicinal sedative. The fruit's name comes from the Nahuatl word tzapotl, a generic term for soft-fleshed, sweet fruits.

Spanish explorers introduced the fruit to other tropical regions in the 16th century, and it was later brought to California in the 1800s by Franciscan missionaries. Today, it is grown in small pockets in Florida, California, and South Africa, but it remains a niche product that is rarely exported. It is most frequently found in local farmers' markets rather than mass-market produce aisles.