Sapodilla
Sapodilla is a tropical fruit with a custard-like texture, providing significant dietary fiber and natural sugars along with moderate potassium and vitamin C.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C20.6 mg23% DV
- Vitamin B60.35 mg21% DV
- Folate19.6 mcg5% DV
- Riboflavin0.03 mg2% DV
- Niacin0.28 mg2% DV
- Vitamin A4.2 iu<1% DV
- Copper0.12 mg13% DV
- Iron1.1 mg6% DV
- Potassium270.2 mg6% DV
- Magnesium16.8 mg4% DV
- Calcium29.4 mg2% DV
- Selenium0.84 mcg2% DV
- Phosphorus16.8 mg1% DV
- Zinc0.14 mg1% DV
- Sodium16.8 mg<1% DV
- Monounsaturated Fat0.73 g
- Saturated Fat0.27 g
- Polyunsaturated Fat0.02 g
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 72/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C16% DV
- Vitamin B615% DV
- Copper10% DV
- Iron4% DV
- Potassium4% DV
Overview
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.
Health Benefits (5)
- Enhanced digestive health and gut microbiota supportmoderateHigh 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
- Cardiovascular support through potassium contentstrongPotassium (193mg/100g) helps regulate blood pressure by counteracting sodium's effects and supporting healthy vascular endothelial function
- Oxidative stress reduction via polyphenol antioxidantsemergingTannins and flavonoids in sapodilla scavenge free radicals and activate endogenous antioxidant pathways, reducing cellular aging markers
- Stable blood glucose management despite natural sugar contentmoderateHigh fiber content slows gastric emptying and carbohydrate absorption, resulting in a moderate glycemic response despite 20g carbohydrates per 100g
- Immune function support through vitamin C and micronutrient densitymoderateVitamin C (14.7mg) and trace minerals like iron (0.8mg) and selenium (0.6mcg) support immunoglobulin synthesis and antioxidant enzyme function
Food Pairings
- ·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
Practical Tips
- ·Select sapodillas that yield slightly to gentle pressure at the stem end; unripe fruit tastes gritty due to latex compounds (sapotoxins) that soften during ripening
- ·Store unripe sapodillas at room temperature in a paper bag for 3-7 days until soft; ripe fruit keeps 2-3 days refrigerated in an airtight container
- ·Consume the entire fruit including skin if organically grown, as fiber concentration is highest in the peel; remove only the seeds before eating
- ·Limit portions to 100-150g (1 medium fruit) per serving due to natural sugar content; pair with protein or fat to moderate glycemic response
- ·Rinse thoroughly before consumption as sapodilla trees often grow near roads and accumulate dust; latex sap on unripe fruit can irritate skin, so wear gloves when handling
Optimal Timing
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
- · late evening or within 2 hours before sleep, as natural sugars may impair glycemic stability during rest and circadian-dependent autophagy
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about sapodilla
What is sapodilla?
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.
Is sapodilla healthy?
Sapodilla scores 72/100 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.
Is sapodilla high in protein?
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is sapodilla high in fiber?
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).
What vitamins and minerals are in sapodilla?
In a 140 g serving, sapodilla is highest in Vitamin C (~23% DV), Vitamin B6 (~21% DV), Copper (~13% DV).
Is sapodilla keto-friendly?
Not really. A 140 g serving has about 20.5 g of net carbs (27.9 g total minus 7.4 g fiber).
When is the best time to eat sapodilla?
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
How much sapodilla should I eat?
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.
What pairs well with sapodilla?
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.
Supplements that mirror Sapodilla's nutrient profile
Encyclopedia entries that supply the same signature nutrients sapodilla contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Sapodilla
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.