Sapodilla

Nutrition per ~140 g · 1 medium piece

20.5 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 71.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

Best avoided

• 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