Chikoo Fruit: Health Benefits and Nutrition
Discover the amazing health benefits and rich nutritional profile of Chikoo (Sapota) fruit. Learn how this sweet, creamy fruit supports digestion, boosts energy, and strengthens immunity.
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Last updated on 16th Jul, 2025
Introduction
Chikoo, also known as sapodilla, is a delicious tropical fruit loved for its sweet, caramellike flavor and soft, grainy texture. Beyond its taste, chikoo is packed with essential nutrients that offer numerous health benefits. Whether you're looking for a natural energy boost, better digestion, or improved immunity, this humble fruit can be a great addition to your diet.
In this article, we’ll explore the nutritional value of chikoo, its health benefits, and simple ways to include it in your daily meals.
Nutritional Value of Chikoo
Chikoo is a nutrient dense fruit that provides a good mix of vitamins, minerals, fiber, and natural sugars. Here’s a breakdown of its key nutrients per 100 grams:
Calories: 83 kcal
Carbohydrates: 20 g (including natural sugars)
Fiber: 5 g
Protein: 0.4 g
Fat: 1.1 g
Vitamin C: 14.7 mg (25% of daily requirement)
Vitamin A: 60 IU
Potassium: 193 mg
Calcium: 21 mg
Iron: 0.8 mg
Magnesium: 12 mg
Chikoo is also rich in antioxidants like tannins and polyphenols, which help fight inflammation and oxidative stress in the body.
Consult Top Nutritionists
Health Benefits of Chikoo
Following are the common health benefits:
1. Boosts Digestion
Chikoo is high in dietary fiber, which helps regulate bowel movements and prevents constipation. The natural laxative properties of this fruit make it great for gut health.
2. Strengthens Immunity
Packed with vitamin C, chikoo helps enhance the immune system, protecting the body from infections, colds, and flu.
3. Provides Instant Energy
The natural sugars (fructose and sucrose) in chikoo provide a quick energy boost, making it an excellent snack for athletes or those needing an energy lift.
4. Supports Heart Health
The potassium in chikoo helps regulate blood pressure by balancing sodium levels in the body. The fiber content also aids in lowering bad cholesterol (LDL), reducing heart disease risk.
5. Improves Bone Health
Chikoo contains calcium, phosphorus, and magnesium, which are essential for maintaining strong bones and preventing osteoporosis.
6. Aids in Weight Management
Despite being sweet, chikoo has a low glycemic index, meaning it doesn’t cause rapid blood sugar spikes. The fiber content keeps you full for longer, reducing unnecessary cravings.
7. Good for Skin and Hair
The vitamin E and antioxidants in chikoo promote healthy skin by reducing wrinkles and improving elasticity. It also helps prevent hair fall and keeps the scalp nourished.
8. Helps in Anemia Prevention
The iron and folate in chikoo support red blood cell production, making it beneficial for people with anemia.
How to Include Chikoo in Your Diet?
Chikoo can be enjoyed in multiple ways:
Fresh & Raw – Simply peel, remove seeds, and eat as a snack.
Smoothies & Shakes – Blend with milk or yogurt for a nutritious drink.
Desserts – Use in fruit salads, custards, or ice creams.
Chikoo Jam or Chutney – A unique way to enjoy its sweetness.
Tip: Avoid consuming unripe chikoo as it contains high tannin levels, which can cause mouth irritation.
Who Should Be Cautious?
While chikoo is generally safe, some people should consume it in moderation:
Diabetics: Due to its natural sugar content, portion control is key.
Those with latex allergies: Chikoo contains latex, which may trigger allergies in some individuals.
Final Thoughts
Chikoo is a powerhouse of nutrients that can improve digestion, immunity, heart health, and more. Its natural sweetness makes it a healthier alternative to processed sugars. If you haven’t tried chikoo yet, consider adding it to your diet for its amazing benefits!
If you have any health concerns or need personalized dietary advice, consult a nutritionist or doctor. You can easily book a consultation or schedule a test through Apollo 24|7 for expert guidance.
Consult Top Nutritionists
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Consult Top Nutritionists
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
