Fruit
raw mamey sapote.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
124
PROTEIN
1.4g
CARBS
32.1g
FAT
0.46g
FIBER
5.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories124kcal—
Protein1.4g3%
Carbohydrates32.1g12%
Fiber5.4g19%
Sugar20.1g40%
Total fat0.46g1%
Saturated fat0.17g1%
Trans fat0g—
Cholesterol0mg0%
Water64.9g—
MINERALS
Sodium7.0mg0%
Potassium454mg10%
Calcium18mg1%
Iron0.78mg4%
Magnesium11mg3%
Phosphorus26mg2%
Zinc0.19mg2%
Copper0.21mg23%
Manganese0.20mg9%
VITAMINS
Vitamin A7.0µg1%
Vitamin C23mg26%
Vitamin E2.1mg14%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.12mg9%
Niacin (B3)1.4mg9%
Pantothenic acid (B5)0.40mg8%
Vitamin B60.72mg42%
Folate (B9)7.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup175g
1 tablespoon10.9g
1 teaspoon3.6g
1 ml0.7g
1 liter729.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in vitamins A and C, which support immune function and vision health.
- ✓Excellent source of dietary fiber, promoting digestive regularity and gut health.
- ✓Contains significant amounts of potassium, which helps regulate blood pressure and fluid balance.
- ✓Provides B-complex vitamins, such as B6, which are essential for brain development and function.
COOKING TIPS
In the kitchen.
- 1Best enjoyed raw; simply cut in half, remove the large seed, and scoop out the creamy flesh with a spoon.
- 2The creamy texture and sweet, unique flavor (often compared to sweet potato, pumpkin, and apricot) make it ideal for smoothies, milkshakes (batidos), and ice cream.
- 3Incorporate mamey pulp into desserts like flan, mousse, or pies for a tropical twist.
- 4Do not consume the skin or the large, glossy seed, as the seed is considered toxic.
STORAGE
Keep it fresh.
- Store unripe mamey sapote at room temperature for several days until the flesh feels soft when gently pressed, similar to an avocado.
- Once ripe, store it in the refrigerator for up to one week to slow further ripening.
- For longer storage, the pulp can be scooped out, pureed, and frozen in an airtight container for several months.
FAQ
Frequently asked questions.
Is mamey sapote healthy?
Yes, mamey sapote is highly nutritious. It is an excellent source of dietary fiber for digestion, vitamins A and C for immune support, and potassium for heart health. It also provides B-complex vitamins like B6, which are essential for brain function.
How many calories and carbs are in mamey sapote?
Mamey sapote is a relatively calorie-dense fruit, containing approximately 124 calories per 100g. It is high in carbohydrates, with about 32.1g per 100g, making it a great source of natural energy.
Is mamey sapote keto-friendly?
No, mamey sapote is generally not considered keto-friendly. With over 32g of carbohydrates per 100g, a single serving can exceed the daily carb limit for most ketogenic diets.
What does mamey sapote taste like?
Mamey sapote has a unique, sweet flavor often described as a combination of sweet potato, pumpkin, honey, and almond. Its texture is exceptionally creamy and custard-like, similar to a ripe avocado.
How do you know when a mamey sapote is ripe?
To check for ripeness, scratch the skin near the stem; if the flesh underneath is vibrant orange or pink, it is ripe. If it looks green, it is not yet ready. The fruit should also feel slightly soft to the touch, similar to a ripe peach.
How do you eat raw mamey sapote?
To eat it raw, cut the fruit lengthwise and twist to separate the halves, then remove the large central pit. You can scoop the creamy flesh out with a spoon or peel the skin away and slice the fruit for salads or snacks.
Can I eat the skin or the seed of a mamey sapote?
The thick, sandpaper-like skin is not edible and should be discarded. While the seed is used in some traditional culinary applications after processing, it should not be eaten raw as it contains substances that can be toxic in large amounts.
How should I store mamey sapote?
Unripe mamey sapote should be kept at room temperature until it softens. Once ripe, it can be stored in the refrigerator for up to 3 to 5 days, or the flesh can be scooped out and frozen for use in smoothies later.
Is mamey sapote good for weight loss?
Mamey sapote can support weight loss because its high fiber content (about 5-8g per cup) helps you feel full longer. However, because it is higher in calories and sugar than many other fruits, it should be consumed in moderation.
Is mamey sapote vegan and gluten-free?
Yes, mamey sapote is a natural fruit and is both 100% vegan and gluten-free. It is an excellent whole-food ingredient for those following plant-based or gluten-restricted diets.
