Unpacking the Calorie Differences in Sapote Varieties
While the term 'sapote' is often used generically, it refers to several distinct tropical fruits, each with its own unique flavor, texture, and nutritional makeup. The most widely known varieties are mamey sapote, black sapote, and white sapote. Due to these differences, the caloric value can vary considerably from one type to another, even when measured by weight.
Mamey Sapote: A Calorie and Nutrient Powerhouse
Mamey sapote is known for its sweet, creamy, orange-colored flesh and is the most calorie-dense of the common sapote types. This is partly due to its higher sugar and carbohydrate content, making it an excellent natural energy source.
- Approximate Calories: A single cup (175 grams) of raw mamey fruit contains about 217 calories. For a 100-gram portion, this equates to roughly 124 calories, similar to other rich, tropical fruits.
- Macronutrients per Cup (175g):
- Carbohydrates: 56 grams
- Fiber: 9.5 grams
- Sugar: 35 grams
- Protein: 2.5 grams
- Fat: 1 gram
- Other Nutrients: Mamey is packed with essential nutrients, including significant amounts of Vitamin C, Vitamin B6, and copper. The vibrant color also indicates a high concentration of carotenoids, like beta-carotene, which are beneficial for eye health.
Black Sapote: The 'Chocolate Pudding Fruit'
Black sapote, sometimes called the 'chocolate pudding fruit,' is prized for its soft, dark-colored pulp when ripe. It has a lower caloric density compared to mamey, as it is composed of a high percentage of water.
- Approximate Calories: A standard 100-gram serving of black sapote contains around 134 calories. For a larger one-cup portion (approximately 142g), this increases to about 190 calories.
- Macronutrients per 100g:
- Carbohydrates: ~35 grams
- Protein: ~3 grams
- Fat: <1 gram
- Key Nutrients: Black sapote is an exceptionally rich source of Vitamin C, with a 100g serving providing far more than the daily requirement. It also contains notable amounts of Vitamin A and potassium.
White Sapote: The 'Sleep Sapote'
White sapote has a creamy texture and a mild, sweet flavor often compared to a blend of banana and peach. Historically used as a sleep aid by the Aztecs, it offers a distinct nutritional profile.
- Approximate Calories: A 100-gram serving of white sapote contains approximately 135 calories, putting it in a similar range to black sapote. Some sources suggest slightly more, around 155 calories per portion.
- Macronutrients per 100g:
- Carbohydrates: 34 grams
- Protein: 2 grams
- Fat: 0.6 grams
- Additional Nutrients: White sapote provides Vitamin C and potassium, contributing to immune and heart health.
Calorie Comparison of Sapote Varieties
To put the calorie counts into perspective, here is a comparison of the three main types of sapote based on a 100-gram serving, a common reference amount for nutritional data. It's important to note that actual values can vary based on ripeness and growing conditions.
| Feature | Mamey Sapote | Black Sapote | White Sapote |
|---|---|---|---|
| Calories (per 100g) | ~124 kcal | ~134 kcal | ~135 kcal |
| Carbohydrates (per 100g) | ~32g | ~35g | ~34g |
| Protein (per 100g) | ~1.5g | ~3g | ~2g |
| Fat (per 100g) | ~0.46g | <1g | ~0.6g |
| Fiber (per 100g) | ~5.4g | High | N/A (High) |
| Notable Nutrient | Vitamin B6, Copper | Vitamin C | Potassium, Vitamin C |
Using Sapote in Your Healthy Diet
Incorporating sapote into your diet can be a delicious way to boost your nutrient intake. The calorie count, while important, should be considered alongside the fruit's rich vitamins, minerals, and dietary fiber. Due to its natural sweetness, sapote can be a satisfying alternative to processed sugary snacks or desserts. A cup of mamey sapote, for example, can be a filling and energy-boosting addition to a smoothie or eaten fresh as a healthy treat. Black sapote's unique flavor makes it a fantastic base for naturally sweet puddings and baked goods, while white sapote is excellent in fruit salads or blended into drinks.
Remember to consider the portion size when enjoying sapote, particularly the more calorie-dense mamey variety. While the calorie content per 100g is relatively similar across the types, a full, unprocessed mamey fruit can contain a significantly higher total number of calories simply because of its larger size. Therefore, moderation and portion control are key, especially for individuals monitoring their total daily calorie intake.
Conclusion
In summary, the number of calories in a sapote is not a single figure but varies by variety and serving size. Mamey sapote is generally the most calorie-dense, while black and white sapote are comparable and slightly lower in calories per 100-gram serving. Each variety provides a valuable dose of nutrients, including vitamins, fiber, and antioxidants, making sapote a healthy and flavorful addition to any diet when consumed in moderation. For accurate nutrition facts on specific foods, the U.S. Department of Agriculture provides comprehensive data on thousands of items. By understanding these differences, you can better plan your meals and enjoy these unique tropical fruits as part of a balanced lifestyle.
