Sapote
Sapote is a creamy, sweet tropical fruit rich in fiber and potassium, providing sustained energy and cardiovascular support with minimal fat and a low glycemic profile.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C32.2 mg36% DV
- Vitamin B60.56 mg33% DV
- Vitamin E3.0 mg20% DV
- Niacin2.0 mg13% DV
- Riboflavin0.16 mg12% DV
- Folate9.8 mcg2% DV
- Thiamin0.02 mg2% DV
- Vitamin A9.8 iu<1% DV
- Copper0.30 mg33% DV
- Potassium635.6 mg14% DV
- Manganese0.29 mg12% DV
- Iron1.1 mg6% DV
- Magnesium15.4 mg4% DV
- Phosphorus36.4 mg3% DV
- Zinc0.27 mg2% DV
- Calcium25.2 mg2% DV
- Sodium9.8 mg<1% DV
- Saturated Fat0.24 g
- Monounsaturated Fat0.14 g
- Polyunsaturated Fat0.14 g
- Omega60.02 mg
- Polyphenols~210 mg
Score · 77/100
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 C26% DV
- Copper24% DV
- Vitamin B623% DV
- Vitamin E14% DV
- Potassium10% DV
Overview
Sapote, native to Central America and Mexico, is a nutrient-dense tropical fruit with a custard-like texture and mild sweetness. Per 100g, it delivers 5.4g of fiber—crucial for digestive health and sustained blood sugar control—alongside 454mg of potassium, supporting cardiovascular function and healthy blood pressure regulation. The fruit's carbohydrate profile (32.1g per 100g) is primarily from natural sugars and fiber, making it a lower-glycemic fruit option compared to many alternatives. Sapote contains notable amounts of vitamin E (2.11mg), a fat-soluble antioxidant that protects cellular membranes from oxidative damage, and vitamin C (23mg) for immune function. The moderate niacin content (1.4mg) supports energy metabolism and DNA repair. For longevity-focused nutrition, sapote's high potassium-to-sodium ratio and fiber density make it particularly valuable for cardiovascular health, metabolic stability, and digestive microbiome support. The fruit's bioactive compounds include tannins and phenolic compounds with antioxidant properties, though research on sapote-specific phytonutrients remains limited compared to more widely studied tropical fruits.
Health Benefits (5)
- Supports cardiovascular health through potassium-mediated blood pressure regulationstrongPotassium (454mg/100g) counterbalances sodium, reducing vascular stiffness and promoting vasodilation, while the high fiber content helps manage cholesterol levels
- Stabilizes blood glucose and supports digestive health via high soluble fiber contentmoderate5.4g fiber per 100g slows gastric emptying and ferments into short-chain fatty acids that feed beneficial gut bacteria, improving insulin sensitivity
- Provides antioxidant protection against cellular aging through vitamin E and polyphenolsmoderateVitamin E (2.11mg) neutralizes lipid peroxyl radicals in cell membranes; sapote's tannins and phenolic compounds scavenge reactive oxygen species
- Supports bone and metabolic health via mineral bioavailabilitymoderatePhosphorus (26mg), magnesium (11mg), and calcium (18mg) work synergistically to maintain bone density and support enzymatic processes in energy metabolism
- Enhances immune function and collagen synthesis through vitamin Cstrong23mg of vitamin C per 100g supports lymphocyte proliferation and acts as a cofactor for collagen cross-linking, maintaining skin and connective tissue integrity
Food Pairings
- ·Pair with chia seeds: fiber synergy enhances satiety and slows nutrient absorption, stabilizing blood glucose response
- ·Combine with citrus (lime or lemon): vitamin C from citrus enhances iron absorption if sapote is consumed with iron-rich foods in the same meal, plus adds brightness to creamy texture
- ·Mix with nuts (almonds or walnuts): fat-soluble vitamin E absorption is enhanced by dietary fat, while nuts provide complementary plant-based omega-3s for anti-inflammatory benefit
- ·Blend with Greek yogurt: probiotic yogurt combined with sapote's fiber creates a synergistic effect for gut microbiome diversity and enhanced mineral absorption
Practical Tips
- ·Select sapotes that yield slightly to gentle pressure near the stem; overly soft fruit indicates fermentation has begun. Store at room temperature until ripe (3-5 days), then refrigerate for up to 5 days
- ·Eat sapote fresh and whole or blended into smoothies to preserve heat-sensitive vitamin C; avoid cooking, which degrades antioxidants
- ·Consume with meals containing fat (nuts, seeds, avocado, olive oil) to maximize absorption of fat-soluble vitamin E and fat-soluble phytochemicals
- ·Cut sapote in half lengthwise and scoop flesh with a spoon to avoid oxidation; the large central seed is inedible
- ·Aim for one medium sapote (150-200g) as a snack to keep carbohydrate intake moderate while gaining fiber and micronutrient benefits
Optimal Timing
Sapote's balanced carbohydrate-to-fiber ratio and potassium content make it ideal for midday consumption, providing sustained energy without the post-evening-meal blood glucose spike that can impair sleep. Eating sapote between meals or with a protein source (nuts, yogurt) prevents rapid glucose absorption
- · Late evening in excess, as high natural sugar content may delay sleep onset if consumed close to bedtime
While sapote contains natural sugars that break a fast, it is best consumed with a protein or fat source to minimize glycemic response
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 sapote is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about sapote
What is sapote?
Sapote is classified as a fruit. Sapote is a creamy, sweet tropical fruit rich in fiber and potassium, providing sustained energy and cardiovascular support with minimal fat and a low glycemic profile.
Is sapote healthy?
Sapote scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Copper, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is sapote high in protein?
Not particularly. A 140 g serving provides about 2 g of protein (~4% of the 50 g daily value).
Is sapote high in fiber?
Yes — it's a high-fiber food. A 140 g serving provides about 7.6 g of fiber (~27% of the 28 g daily value).
What vitamins and minerals are in sapote?
In a 140 g serving, sapote is highest in Vitamin C (~36% DV), Vitamin B6 (~33% DV), Copper (~33% DV), Vitamin E (~20% DV), Potassium (~14% DV).
Is sapote keto-friendly?
Not really. A 140 g serving has about 37.4 g of net carbs (44.9 g total minus 7.6 g fiber).
When is the best time to eat sapote?
Best in the midday. Sapote's balanced carbohydrate-to-fiber ratio and potassium content make it ideal for midday consumption, providing sustained energy without the post-evening-meal blood glucose spike that can impair sleep. Eating sapote between meals or with a protein source (nuts, yogurt) prevents rapid glucose absorption
How much sapote should I eat?
A typical serving is around 140 g (~174 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 sapote alongside several other fruit sources.
What pairs well with sapote?
Sapote pairs nicely with: Pair with chia seeds: fiber synergy enhances satiety and slows nutrient absorption, stabilizing blood glucose response; Combine with citrus (lime or lemon): vitamin C from citrus enhances iron absorption if sapote is consumed with iron-rich foods in the same meal, plus adds brightness to creamy texture; Mix with nuts (almonds or walnuts): fat-soluble vitamin E absorption is enhanced by dietary fat, while nuts provide complementary plant-based omega-3s for anti-inflammatory benefit; Blend with Greek yogurt: probiotic yogurt combined with sapote's fiber creates a synergistic effect for gut microbiome diversity and enhanced mineral absorption.
Supplements that mirror Sapote's nutrient profile
Encyclopedia entries that supply the same signature nutrients sapote contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Sapote
These are the nutrients sapotecontributes 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.