scored 82/100
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.
37.4 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 82.
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.
Potassium (454mg/100g) counterbalances sodium, reducing vascular stiffness and promoting vasodilation, while the high fiber content helps manage cholesterol levels
5.4g fiber per 100g slows gastric emptying and ferments into short-chain fatty acids that feed beneficial gut bacteria, improving insulin sensitivity
Vitamin E (2.11mg) neutralizes lipid peroxyl radicals in cell membranes; sapote's tannins and phenolic compounds scavenge reactive oxygen species
Phosphorus (26mg), magnesium (11mg), and calcium (18mg) work synergistically to maintain bone density and support enzymatic processes in energy metabolism
23mg of vitamin C per 100g supports lymphocyte proliferation and acts as a cofactor for collagen cross-linking, maintaining skin and connective tissue integrity
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
Breaks a fast
While sapote contains natural sugars that break a fast, it is best consumed with a protein or fat source to minimize glycemic response
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.
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.
Sapote scores 82/100 in Formulate, making it a great 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.
Not particularly. A 140 g serving provides about 2 g of protein (~4% of the 50 g daily value).
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).
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).
Not really. A 140 g serving has about 37.4 g of net carbs (44.9 g total minus 7.6 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients sapote contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.