Sapoti: what it is and benefits

The sapodilla is a tropical fruit , with a sweet and pleasant flavor, very common in the Northeast region of Brazil. Despite being very adaptable, this fruit is not the easiest to find. Your search is worth it for its ability to fight anemia, strengthen heart health and act against constipation, being a true natural laxative.

In addition to the health benefits, its values ​​for gastronomy are many. It can be the raw material for juices, jellies and ice cream. Next, learn more about sapoti and learn some different recipes for you to surprise visitors.

The main benefits of sapodilla

The sapodilla can be considered a complete food, as it is rich in vitamins, carbohydrates, proteins and fiber . And it is based on the latter that we head the list of sapodilla benefits. ( 1 )

It’s a natural laxative

The sapodilla is able to restore the intestinal flow improving the symptoms of the trapped bowel . This performance is due to the presence of fibers in the composition of the fruit. Fiber is a portion of the food that is not absorbed, passing directly through the small intestine, being fermented, in large part, in the large intestine.

This action favors the development of beneficial bacteria that help intestinal transit and contribute to regular bowel movements. However, to achieve the laxative effect , it is important to drink water, as the result can be the opposite since the fiber retains water.

Fight anemia

The Ministry of Health points to anemia as one of the main public health problems in the world, affecting more than 2 billion people. And half of the cases are determined by iron deficiency . ( 2 )

Iron is one of the main components of hemoglobin, the red pigment in the blood. When hemoglobin values ​​are below normal, it is defined as anemia, which has the following symptoms: pallor, tiredness, lack of appetite, apathy and tachycardia.

According to a study carried out by the Embrapa research center, iron is the element present in the greatest quantity in all parts of the fruit. The abundance of this nutrient in its composition makes the sapodilla a strong ally against the disease. ( 3 )

Strengthens the immune

Zinc deficiency makes the body more susceptible to viral infections. This mineral, which also appears in expressive amounts in the sapodilla structure, is associated with the production of lymphocytes, which are important defense cells , which makes the immune system stronger and protected against flu, colds, conjunctivitis and other infections.

Prevents heart and muscle problems

The sapodilla has high levels of sodium, being the richest tropical fruit in this nutrient. In addition to sodium, potassium has also been found on a large scale. These two nutrients together add value to both heart and muscle health. ( 2 )

The pair’s main function is to balance the amount of water in the body. While sodium works by retaining fluid, potassium contributes to its elimination. That is, the two work together to maintain the body’s water balance.

The harmony between them is important because the excess fluid circulating in the body makes the heart need to work harder to pump more blood. This overload can lead to a heart attack or stroke (cerebrovascular accident).

They are also responsible for muscle contractions. Their absence can lead to muscle weakness.

Nutritional table

100 gram servingAmount per serving
Energetic value83 Kcal
Protein0,44 g
Carbohydrate19,96 g
Fiber5,3 g
Calcium21 mg
Ferro0,8 mg
Magnesium12 mg
Match12 mg
Potassium193 mg
Sodium12 mg
Zinc0,1 mg
C vitamin14,7 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from the US Department of Agriculture’s Agricultural Research Service, USDA.

How to eat

The most common way to consume sapodilla fruits is fresh. The fruit, when ripe and after peeling, can be consumed directly, just like an apple. It can also be eaten with a spoon, cutting the fruit in half and using a spoon to extract its pulp.

However, there are a multitude of other ways to consume sapodilla: juices , jellies, fruit salads, ice cream and sweets in general are some options.




  • 200 g of sapoti powder
  • 1 cup of water
  • 4 tablespoons of brown sugar
  • 1 cup of ice.

Preparation mode

Blend all ingredients in a blender and serve.

This recipe was taken from the Granny Recipes website



  • 1 kg of sapotis
  • 500g of brown sugar
  • Half lemon juice
  • 1 puff of salt.

Preparation mode

After washing the fruits, place them in a pan of water and cook until soft. Drain and peel. Place the fruit pulp in a pan with the other ingredients and cover with water. Let it boil until it comes out of the bottom.

This recipe was taken from the Cozinha da Márcia website

Ice cream


  • 1 can of sour cream
  • 1 can of condensed milk
  • 1 can (the same as condensed milk) of milk
  • 2 cans of sapoti polpa.

Preparation mode

Blend all ingredients in a blender and put to freeze.

This recipe was taken from the Flávio Chaves website

Contraindications and side effects

No contraindications or side effects were found in the consulted literature.


The sapodilla tree is a natural fruit species from Mexico and Central America. Currently, its fruit is commercially exploited, mainly in India, the Philippines, Malaysia, Mexico, Venezuela, Brazil and countries in Central America . ( 3 )

The sapodilla tree is a slow growing but tall tree, reaching up to 20 m in height. The pulp of the fruit is succulent, with a yellowish color and soft texture, its flavor is sweet and pleasant.


The latex extracted from the trunk of this tree was once the raw material used to make chewing gum. This happened for many years, however, today synthetic gums have replaced the natural ones. ( 3 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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