Mamey Sapote (Raw) β Nutritional Information and Benefits
Mamey sapote, a tropical fruit native to Central America, is often celebrated for its rich, creamy texture and its distinctive, sweet flavor. This fruit, with its vibrant orange flesh, is not just a treat for the taste buds but also offers a wealth of essential nutrients. Whether you’re enjoying it fresh, blended into smoothies, or added to fruit salads, mamey sapote provides a healthy and delicious way to boost your nutrient intake.
Nutritional Composition (per 100g of Raw Mamey Sapote):
| Nutrient | Amount |
|---|---|
| Energy | 124 kcal |
| Protein | 1.45 g |
| Total Fat | 0.46 g |
| Saturated Fat | 0.169 g |
| Carbohydrates | 32.1 g |
| Dietary Fiber | 5.4 g |
| Sugars | 20.14 g |
| Calcium | 18 mg |
| Iron | 0.78 mg |
| Magnesium | 11 mg |
| Phosphorus | 26 mg |
| Potassium | 454 mg |
| Sodium | 7 mg |
| Zinc | 0.19 mg |
| Copper | 0.213 mcg |
| Manganese | 0.204 mg |
| Selenium | 0 mcg |
| Vitamin C | 23 mg |
| Thiamin (Vitamin B1) | 0.013 mg |
| Riboflavin (Vitamin B2) | 0.116 mg |
| Niacin (Vitamin B3) | 1.432 mg |
| Vitamin B6 | 0.72 mg |
| Folate | 7 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 7 mcg |
| Vitamin E | 2.11 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Mamey Sapote
1. Rich in Essential Nutrients:
Mamey sapote is an excellent source of dietary fiber, which supports digestive health and helps maintain healthy blood sugar levels. With 5.4 grams of fiber per 100g, it can be a great addition to your daily diet. The fruit also provides essential minerals like potassium (454 mg) and magnesium (11 mg), which are vital for heart health and muscle function.
2. High in Natural Sugars:
While mamey sapote contains 20.14 grams of sugar per 100g, these sugars come from natural sources, making it a healthier alternative to processed sweets. The sugars in mamey sapote are slowly absorbed, providing a steady energy source without causing rapid spikes in blood glucose levels.
3. Vitamin C and Antioxidants:
With 23 mg of vitamin C, mamey sapote helps boost immunity and protects cells from oxidative stress. Vitamin C is also essential for collagen production, promoting skin health and wound healing.
4. Low in Fat and Calories:
At just 0.46 grams of fat and 124 kcal per 100g, mamey sapote is a low-calorie, fat-free snack. Its natural sugars and high fiber content make it a satisfying option for those looking to curb sweet cravings without overindulging.
5. Source of B-Vitamins:
The fruit is a good source of B-vitamins such as niacin (1.43 mg), riboflavin (0.116 mg), and vitamin B6 (0.72 mg), which are important for energy production, brain function, and the nervous system. Folate (7 mcg) is also present, supporting healthy cell growth and reducing the risk of birth defects.
6. Eye Health Benefits:
Although mamey sapote is not a significant source of vitamin A, it still contains 7 mcg per 100g. This nutrient plays a vital role in maintaining good vision, particularly in low-light conditions.
7. Potassium-Rich for Heart Health:
The 454 mg of potassium in mamey sapote contributes to regulating blood pressure, reducing the risk of stroke, and promoting overall cardiovascular health.
Allergen Information and Dietary Considerations
Allergen Information:
Mamey sapote is naturally free from common allergens like gluten, dairy, nuts, and soy. However, if you are allergic to other tropical fruits, such as avocados or jackfruit, it’s best to consult with a healthcare provider before consuming mamey sapote.
Dietary Preferences:
- Vegan: Yes, mamey sapote is completely plant-based and suitable for vegans.
- Gluten-Free: This fruit is naturally gluten-free, making it a safe option for those with gluten sensitivities or celiac disease.
- Paleo: Mamey sapote aligns well with a paleo diet, as it is a whole, unprocessed fruit.
- Low-Carb/Keto: While mamey sapote is nutrient-dense, it is relatively high in carbohydrates, making it less suitable for strict low-carb or ketogenic diets.
How to Enjoy Mamey Sapote
Mamey sapote’s sweet, creamy texture makes it versatile in the kitchen. Here are some ideas for incorporating this tropical fruit into your meals:
- Smoothies: Blend mamey sapote with other tropical fruits like mango or banana for a delicious and nutrient-packed smoothie.
- Fruit Salads: Cube fresh mamey sapote and mix it with pineapple, papaya, or kiwi for a refreshing tropical fruit salad.
- Desserts: The rich texture of mamey sapote makes it an ideal addition to ice cream, sorbet, or pudding.
- Baked Goods: Incorporate mashed mamey sapote into muffin or cake batters for added moisture and flavor.
Conclusion
Mamey sapote is a unique and flavorful fruit that offers a rich array of essential nutrients, making it a perfect addition to a balanced diet. Packed with fiber, antioxidants, and vitamins, it supports digestive, cardiovascular, and immune health. Its creamy texture and naturally sweet flavor also make it a versatile ingredient in both sweet and savory dishes. Whether you’re enjoying it raw or incorporating it into your favorite recipes, mamey sapote provides a healthy, delicious way to enhance your nutrition.
