Know what’s on your plate
Sapodilla
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 83 kcal —
- Protein 0.4 g 1%
- Carbohydrate 15 g 5%
- Fat 1.1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 5.3 g 19%
- Sugars 15 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 14.7 mg 16%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.04 mg 2%
- Folate (B9) 14 µg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 21 mg 2%
- Iron 0.8 mg 4%
- Magnesium 12 mg 3%
- Phosphorus 12 mg 1%
- Potassium 193 mg 4%
- Zinc 0.1 mg 1%
- Copper 0.09 mg 10%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 83 | 0.4 g | 15 g | 1.1 g |
| 1 × cup, pulp | 241 g | 200 | 1.1 g | 35 g | 2.7 g |
| 1 × sapodilla | 170 g | 141 | 0.7 g | 25 g | 1.9 g |
| 2 × cup, pulp | 482 g | 400 | 2.1 g | 71 g | 5.3 g |
| ½ × cup, pulp | 120.5 g | 100 | 0.5 g | 18 g | 1.3 g |
| 3 × cup, pulp | 723 g | 600 | 3.2 g | 106 g | 8 g |
| 4 × cup, pulp | 964 g | 800 | 4.2 g | 141 g | 11 g |
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Questions about Sapodilla
How can you tell when a sapodilla is ripe?
A ripe sapodilla gives slightly when pressed and smells sweet. The skin often looks brown and slightly rough; avoid fruit that is hard and very green, as it will be unripe and astringent.
How do you ripen and store sapodilla?
Leave firm fruit at room temperature until it yields gently to pressure, usually for a few days. Once ripe, keep it in the fridge and eat it within a few days.
How do you eat a sapodilla?
Wash it, cut it in half and scoop out the soft flesh with a spoon, removing the hard, shiny black seeds. Don’t chew the seeds, which can be hard and have a pointed hook.
Can you cook with sapodilla, or is it best eaten raw?
It is usually eaten raw, but its soft, sweet flesh also blends easily into smoothies, milkshakes and ice cream. For a smooth texture, remove the seeds and any tough fibres before blending.
What flavours go well with sapodilla?
Its caramel-like sweetness pairs well with yoghurt, lime, cinnamon and other tropical fruit such as banana or mango. Add a little lime juice to a fruit salad to balance the sweetness.
Is sapodilla a good source of fibre?
Yes. A typical sapodilla weighing 170 g provides 9 g of fibre.
Can you use mamey sapote instead of sapodilla?
You can use ripe mamey sapote in smoothies or desserts, but it is denser and more pumpkin-like in flavour than sapodilla. Mamey sapote has 124 kcal per 100 g, compared with 83 kcal in sapodilla.
Source: USDA FoodData Central 167759 · per 100 g · carbohydrate per EU label, fibre excluded
