Fruits / Tropical Fruits
Canistel
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 73% |
| Calories | 172kcal / 2530kcal (6%) |
Macronutrients
Protein | 2.5 g/ 71g (3%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 39.1 g/ 348g (11%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 2.5 mg NE/ 16mg NE (15%) |
Vit C | 40 mg/ 70mg (57%) high |
Minerals
Calcium | 40 mg/ 750mg (5%) |
Phosphorus | 30 mg/ 700mg (4%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 10 mg/ 1500mg (0.67%) very low |
What is this food?
Canistel (also called yellow sapote) is a sweet, orange-yellow fruit. It’s usually eaten as a snack or dessert, or mixed into simple fruit meals.
Why it matters to health
For health, canistel can help because it has dietary fiber (10.3g per 100g), which supports easier digestion and helps you feel full. It also provides carbohydrates (39.1g) and sugar (26.5g), so it’s best to enjoy it in the right portion—especially if you’re watching blood sugar. The fruit is low in fat (0.6g) and has very low sodium (10mg), which is generally good for heart health. Since it’s naturally sweet, pairing it with meals or balancing it with protein/fat from other foods can make it fit better into your day.
Healthier tips
- Portion: Aim for about 1 small bowl (or roughly 1 cup) as a snack, not a large serving like dessert every time.
- Balance: Pair with plain yogurt, milk, or nuts to slow down sugar absorption and keep you satisfied.
- Timing: If you eat it as a snack, place it between meals (1–2 snacks/day) and keep your next meal balanced with rice/ulam/protein.
- Simple prep: Eat fresh or as fruit salad (avoid adding lots of sugar or condensed milk).
- Everything in moderation: Enjoy canistel as a tasty fruit option—just watch the portion because it’s naturally high in carbs and sugar.
Common Filipino dishes
Fruit salad, halo-halo (fruit toppings), ginataang canistel, canistel as fresh snack, canistel smoothies
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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