scored 73/100
Sapodilla is a tropical fruit with a custard-like texture, providing significant dietary fiber and natural sugars along with moderate potassium and vitamin C.
20.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 73.
Native to southern Mexico and Central America, sapodilla (Manilkara zapota) has been cultivated for centuries and remains a staple in tropical regions worldwide. The fruit is nutrient-dense relative to its caloric content, with 5.3g of fiber per 100g—nearly one-fifth of the daily recommended intake—making it exceptionally beneficial for digestive health and sustained energy. Its high insoluble fiber content supports prebiotic fermentation, feeding beneficial gut microbiota linked to immune function and metabolic health. Sapodilla contains natural sugars (glucose, fructose, sucrose) balanced by fiber, resulting in a moderate glycemic impact when consumed whole. The fruit provides meaningful potassium (193mg per 100g), supporting cardiovascular function and blood pressure regulation, alongside modest vitamin C (14.7mg) for antioxidant support. Traditional medicine has used sapodilla for digestive complaints and as a natural cough suppressant, though mechanisms require further research. The tannins and polyphenols present in sapodilla demonstrate antioxidant properties in preliminary studies. For longevity-focused diets, sapodilla offers a fiber-rich, nutrient-efficient tropical fruit option that supports metabolic health and sustained digestive wellness without excessive caloric density.
High insoluble fiber (5.3g/100g) acts as a prebiotic, feeding beneficial bacteria and promoting regular bowel movements while supporting short-chain fatty acid production linked to metabolic health
Potassium (193mg/100g) helps regulate blood pressure by counteracting sodium's effects and supporting healthy vascular endothelial function
Tannins and flavonoids in sapodilla scavenge free radicals and activate endogenous antioxidant pathways, reducing cellular aging markers
High fiber content slows gastric emptying and carbohydrate absorption, resulting in a moderate glycemic response despite 20g carbohydrates per 100g
Vitamin C (14.7mg) and trace minerals like iron (0.8mg) and selenium (0.6mcg) support immunoglobulin synthesis and antioxidant enzyme function
Sapodilla's moderate carbohydrate and caloric density makes it ideal for midday consumption when insulin sensitivity peaks; fiber content provides sustained satiety through afternoon without sleep interference from residual sugars
Breaks a fast
While sapodilla contains bioactive compounds with potential metabolic benefits, its 20g carbohydrates per 100g make it unsuitable during strict fasting windows; best consumed with protein or fat to minimize insulin spike
Per 100 g of the default form. Bars show how much higher or lower sapodilla is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sapodilla is classified as a fruit. Sapodilla is a tropical fruit with a custard-like texture, providing significant dietary fiber and natural sugars along with moderate potassium and vitamin C.
Sapodilla scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Yes — it's a high-fiber food. A 140 g serving provides about 7.4 g of fiber (~27% of the 28 g daily value).
In a 140 g serving, sapodilla is highest in Vitamin C (~23% DV), Vitamin B6 (~21% DV), Copper (~13% DV).
Not really. A 140 g serving has about 20.5 g of net carbs (27.9 g total minus 7.4 g fiber).
Best in the midday. Sapodilla's moderate carbohydrate and caloric density makes it ideal for midday consumption when insulin sensitivity peaks; fiber content provides sustained satiety through afternoon without sleep interference from residual sugars
A typical serving is around 140 g (~116 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sapodilla alongside several other fruit sources.
Sapodilla pairs nicely with: Pair with nuts (almonds, walnuts) because their fat and polyphenols enhance antioxidant bioavailability and create sustained satiety; Combine with leafy greens (spinach, kale) because sapodilla's vitamin C increases iron absorption from plant-based sources; Pair with fermented foods (yogurt, kefir) because complementary fiber and probiotics synergistically support gut dysbiosis correction and SCFA production; Combine with cinnamon because cinnamon's polyphenols and insulin-sensitizing compounds enhance sapodilla's glycemic stability profile.
Encyclopedia entries that supply the same signature nutrients sapodilla contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sapodillacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.