Fruits / Tropical Fruits
Sapote
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 72% |
| Calories | 93kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.8 g/ 71g (1%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 21.2 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 9 mg/ 70mg (12%) |
Minerals
Calcium | 21 mg/ 750mg (2%) |
Phosphorus | 21 mg/ 700mg (3%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Sapote (often called black sapote or sometimes referred to as sapote fruit). It’s a fruit that’s naturally sweet and soft when ripe.
Why it matters to health
Sapote can be a good fruit choice because it provides dietary fiber (4.2g per 100g), which helps support regular digestion and helps you feel fuller. It also has low fat (0.5g) and very low sodium (1mg), making it heart-friendly as part of a balanced diet. Since it has carbohydrates (21.2g) and sugar (14.6g), it’s best to enjoy it in reasonable portions—especially if you’re also eating rice, bread, or other sweet snacks in the same day.
Healthier tips
- For your daily pattern (3 meals + 1–2 snacks), use sapote as a snack: about 1 small bowl (or ~1 cup) per serving, depending on your appetite.
- Pair it with something that adds protein or healthy fats to balance the sweetness—e.g., sapote + plain yogurt or sapote + nuts.
- If you’re having rice or starchy food at your next meal, keep the fruit portion a bit smaller and focus on more vegetables and lean ulam.
- Choose ripe fruit and avoid adding lots of sugar or condensed milk.
Common Filipino dishes
Sapote is usually eaten as a fruit snack or dessert; it’s commonly found in fruit salads, sapote shakes, sapote with milk/yogurt, and fruit-based desserts.
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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