Sapodilla Calories & Nutrition Calculator

Sapodilla provides 5.3g dietary fiber per 100g — 19% of the daily value. This exceeds most tropical fruits: mango has 1.6g, papaya 1.7g, pineapple 1.4g, and even guava at 5.4g is barely higher. A medium sapodilla (170g) delivers 9.0g fiber (32% DV) — a substantial portion from a single fruit ^[1].

The fiber comes from the fruit's somewhat granular, grainy texture. Unlike smoother tropical fruits, sapodilla's flesh has a distinctive sandy-sweet consistency that reflects its high fiber matrix. The skin is thin and typically not eaten.

For food journaling, sapodilla is one of the most fiber-efficient tropical fruits per serving. A single medium sapodilla provides more fiber than two medium apples (4.4g each). At 83 kcal per 100g, the fiber-per-calorie ratio is 0.064g/kcal — among the best for tropical fruits.

Sapodilla has 1.10g total fat per 100g — most fruits have less than 0.5g. Only avocado (14.7g), coconut (33.5g), and durian (5.3g) have substantially more fat among fruits. The fat composition includes 0.52g monounsaturated and 0.19g saturated fat ^[1][2].

While 1.1g fat is tiny compared to nuts, oils, or even avocado, it's notable because most fruits (apple 0.17g, banana 0.33g, orange 0.12g) have negligible fat. Sapodilla's fat content contributes about 12% of its calories — unusual for a fruit where fat typically contributes less than 3%.

For food journaling, sapodilla's fat content is not nutritionally significant in isolation, but it's worth noting when comparing fruits or when following a strict low-fat tracking protocol. A medium sapodilla (170g) has 1.9g fat — still less than a teaspoon of oil.

Sapodilla provides 0.80mg iron per 100g (4% DV). Most fresh fruits have less than 0.4mg: apple 0.12mg, banana 0.26mg, mango 0.16mg. Among fruits, only phalsa (1.1mg) and some dried fruits consistently exceed sapodilla ^[1][3].

A medium sapodilla (170g) delivers 1.36mg iron (8% DV). While this is far less than red meat or legumes, it's a meaningful plant-based iron contribution from a fruit — a food category where iron is typically negligible.

For food journaling, sapodilla consistently adds iron alongside its fiber contribution. The 14.7mg vitamin C in the same fruit exists alongside the iron, with both nutrients present in a single food serving.

Sapodilla provides 14.7mg vitamin C (16% DV) and 193mg potassium (4% DV) per 100g. These are moderate levels — less than orange (53.2mg vitamin C, 181mg potassium) but typical for tropical fruits. A medium sapodilla (170g) delivers 25mg vitamin C (28% DV) and 328mg potassium (7% DV) ^[1].

The combination of moderate vitamin C + moderate potassium + high fiber + notable iron makes sapodilla a multi-nutrient fruit per serving. Few fruits deliver 9g fiber, 1.4mg iron, 25mg vitamin C, and 328mg potassium from a single piece.

Sapodilla also provides 14mcg folate (4% DV) and 21mg calcium (2% DV) per 100g. These aren't standout levels individually, but in a food journal, every entry contributes to daily totals — and sapodilla consistently contributes across multiple nutrients.

At 83 kcal per 100g, sapodilla is among the higher-calorie fresh fruits: banana has 89 kcal, mango 60 kcal, apple 52 kcal, and watermelon 30 kcal. Sapodilla's water content at 78% is lower than typical fruits (most are 84-92%), which concentrates its calories and sugars ^[1][2].

A medium sapodilla (170g) has 141 kcal — comparable to a large banana (121 kcal) or nearly 4.5 cups of whole strawberries (about 450g at 32 kcal/100g). The distinctive caramel-like sweetness comes from the concentrated sugar content of approximately 14.7g per 100g.

For food journaling, sapodilla's 83 kcal/100g means portions matter. A large sapodilla (220g) = 183 kcal. The calorie density is noticeable compared to watermelon or strawberry where large portions remain low-calorie. Two medium sapodillas (340g) = 282 kcal — equivalent to a light meal.