Know what’s on your plate
Mamey sapote
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 124 kcal —
- Protein 1.5 g 3%
- Carbohydrate 27 g 10%
- Fat 0.5 g 1%
- Saturated fat 0.2 g 1%
- Fibre 5.4 g 19%
- Sugars 20 g —
- Sodium 7 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 23 mg 26%
- Vitamin D 0 µg 0%
- Vitamin E 2.1 mg 14%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 1.4 mg 9%
- Pantothenic acid (B5) 0.4 mg 8%
- Vitamin B6 0.72 mg 42%
- Folate (B9) 7 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 18 mg 1%
- Iron 0.78 mg 4%
- Magnesium 11 mg 3%
- Phosphorus 26 mg 2%
- Potassium 454 mg 10%
- Zinc 0.19 mg 2%
- Copper 0.21 mg 24%
- Manganese 0.2 mg 9%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 124 | 1.5 g | 27 g | 0.5 g |
| 1 × cup 1" pieces | 175 g | 217 | 2.5 g | 47 g | 0.8 g |
| 1 × fruit without refuse | 558 g | 692 | 8.1 g | 149 g | 2.6 g |
| 2 × cup 1" pieces | 350 g | 434 | 5.1 g | 94 g | 1.6 g |
| ½ × cup 1" pieces | 87.5 g | 109 | 1.3 g | 23 g | 0.4 g |
| 3 × cup 1" pieces | 525 g | 651 | 7.6 g | 140 g | 2.4 g |
| 4 × cup 1" pieces | 700 g | 868 | 10 g | 187 g | 3.2 g |
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Questions about Mamey sapote
How can you tell when a mamey sapote is ripe?
A ripe fruit gives slightly when pressed near the stem and smells sweet; its skin may stay firm, so don’t wait for it to soften like a peach. If it is hard, leave it at room temperature until it yields gently.
How do you cut and eat a mamey sapote?
Cut it lengthways around the large central seed, twist the halves apart and lift out the seed. Scoop out the orange-red flesh with a spoon, or peel it and slice it; discard the skin and seed.
Can you use mamey sapote in a smoothie?
Yes. Blend the ripe flesh with milk or yoghurt and a little ice for a thick, creamy smoothie; its sweet, pumpkin-like flavour also works with banana or cinnamon. Remove the seed and skin first.
How should you store mamey sapote?
Keep an unripe fruit at room temperature until it yields slightly to pressure. Once ripe, refrigerate it and use it within a few days, or freeze the peeled, seeded flesh for smoothies.
Can you eat mamey sapote raw?
Yes. The ripe flesh is usually eaten raw, but the skin and large seed are not eaten; remove both before serving.
What does mamey sapote taste like?
Its soft, dense flesh is sweet and creamy, often compared with pumpkin, sweet potato or apricot, with hints of almond or vanilla. The flavour is best when the fruit is fully ripe.
Is mamey sapote the same as sapodilla?
No. Mamey sapote has orange-red flesh and a large seed, while sapodilla is smaller, with brown skin and tan flesh. Mamey sapote provides 5.4 g of fibre per 100 g; sapodilla has 5.3 g.
What nutrients stand out in mamey sapote?
Mamey sapote is high in vitamin B6 and a source of vitamin C, copper and fibre. A 175 g portion of cut flesh provides 1.3 mg of vitamin B6.
Source: USDA FoodData Central 167760 · per 100 g · carbohydrate per EU label, fibre excluded
