Sapodilla (Chikoo): A Sweet Surprise, Glycemic Index & Nutrition Facts

The brown sugar fruit

Sapodilla, also known as chikoo in many parts of the world, is a fruit that rewards the curious. The flavor is complex — not just sweet, but malty, caramelly, and slightly gritty like a pear. It's a truly unique taste.

Because it's so sweet, it often gets a side-eye from health-conscious eaters. And yes, it has a good amount of natural sugar. But that sugar comes in a package that's incredibly rich in fiber. That fiber is the key. It slows everything down, makes the fruit incredibly filling, and changes how your body processes the sugar. Don't write it off as just another 'sugary' fruit.

Sapodilla nutrition facts

Here's the nutritional breakdown for a 100-gram serving, which is about one small fruit or half of a larger one. The standout number here is the fiber — it's in the same league as a serving of raspberries or a small avocado.

Sapodilla's glycemic index

There is no officially tested glycemic index (GI) for sapodilla. However, we can make an educated guess. It's high in sugar, which would push its GI up, but it's also remarkably high in fiber, which pushes the GI down. Most experts place it in the medium-GI category, likely somewhere between a mango and a pineapple. This means it will raise blood sugar more than an apple, but less than, say, a slice of white bread. The key is that its glycemic load (which accounts for portion size) for a small serving will be low, thanks to all that fiber.

The smart way to eat one

Getting the best from a sapodilla is simple. It's all about ripeness and portion size.

What sapodilla is good for

What to pair sapodilla with

Sapodilla's brown-sugar sweetness pairs beautifully with creamy and spicy flavors. Adding protein or fat helps create a more balanced snack.

Eat freely — or be mindful?

Three ways to eat it

Beyond eating it with a spoon, sapodilla shines in simple preparations that honor its unique flavor.