Sapota Chikoo Benefits
Discover the amazing health benefits of Sapota (Chikoo), a sweet tropical fruit rich in fibre, vitamins, and antioxidants that support digestion, immunity, and skin health.
Written by
Last updated on 13th Jul, 2025
Introduction
When it comes to delicious and nutritious fruits, sapota (commonly known as chikoo) is a hidden gem. This sweet, brown fruit is not only a tasty treat but also packed with essential nutrients that can benefit your overall health. Whether you enjoy it fresh, in smoothies, or as a dessert, sapota offers numerous advantages, from boosting digestion to improving skin health.
In this article, we’ll explore the many health benefits of sapota (chikoo), its nutritional value, and how you can incorporate it into your diet for a healthier lifestyle.
What is Sapota (Chikoo)?
Sapota, or Manilkara zapota, is a tropical fruit native to Mexico and Central America but now widely grown in India and other warm climates. It has a rough brown skin, soft and sweet flesh, and black seeds inside. The fruit is often called chikoo in India and is loved for its caramel-like flavour.
Nutritional Value of Sapota (Chikoo)
Sapota is rich in vitamins, minerals, and fibre, making it a great addition to a balanced diet. Here’s what a 100-gram serving of sapota provides:
Calories: 83 kcal – Provides a quick energy boost.
Carbohydrates: 19.9 g – Rich in natural sugars for sustained energy.
Dietary Fibre: 5.3 g – Promotes healthy digestion and prevents constipation.
Vitamin C: 24.5 mg – Strengthens the immune system and supports skin health.
Vitamin A: 60 IU – Supports vision and maintains healthy skin.
Potassium: 193 mg – Helps regulate blood pressure and maintain heart health.
Calcium: 21 mg – Contributes to strong bones and teeth.
Iron: 0.8 mg – Aids in the prevention of anaemia and supports oxygen transport in the blood.
With its high fibre content, antioxidants, and essential nutrients, sapota can contribute to better digestion, heart health, and glowing skin.
Top Health Benefits of Sapota (Chikoo)
Sapota offer a wide range of health benefits for the body and mind, and here are some of them:
1. Aids Digestion and Relieves Constipation
Sapota is rich in dietary fibre, which helps regulate bowel movements and prevents constipation. The natural laxative properties of this fruit can soothe an upset stomach and promote a healthy digestive system.
Consult Top Ayurvedic Practitioner
2. Boosts Immunity
Packed with vitamin C and antioxidants, sapota strengthens the immune system, helping the body fight infections, colds, and flu.
3. Supports Heart Health
The potassium and magnesium in sapota help regulate blood pressure and reduce the risk of heart disease. The fibre content also helps lower bad cholesterol (LDL).
4. Provides Energy and Reduces Fatigue
The natural sugars (fructose and sucrose) in sapota provide an instant energy boost, making it a great snack for athletes or those feeling tired.
5. Improves Bone Health
Sapota contains calcium, phosphorus, and iron, which are essential for maintaining strong bones and preventing osteoporosis.
6. Promotes Healthy Skin and Hair
The vitamin E and antioxidants in sapota help keep the skin hydrated, reduce wrinkles, and promote hair growth. Applying sapota pulp as a face mask can also improve skin texture.
7. Helps in Weight Management
Despite being sweet, sapota has a low glycemic index, meaning it releases sugar slowly into the bloodstream, preventing sudden spikes in blood sugar levels. Its fibre content also keeps you full for longer, reducing cravings.
8. Good for Pregnant Women
Sapota is a good source of folate and iron, essential nutrients that support fetal development and help prevent anaemia during pregnancy.
9. Reduces Stress and Anxiety
The calming effect of sapota helps reduce stress and anxiety. It contains natural compounds that relax the nerves and promote better sleep.
10. Helps Control Blood Pressure
The potassium in sapota helps balance sodium levels in the body, which is beneficial for those with high blood pressure.
How to Include Sapota (Chikoo) in Your Diet?
Here are some delicious ways to enjoy sapota:
Eat it fresh: Simply peel and enjoy the sweet flesh.
Smoothies & Milkshakes: Blend with milk or yoghurt for a creamy drink.
Fruit Salad: Add chopped sapota to your favourite fruits.
Desserts: Use it in puddings, ice creams, or custards.
Face Mask: Mash the pulp and apply it to your skin for a natural glow.
Precautions & Side Effects
While sapota is generally safe, keep these points in mind:
Moderation is key: Excessive consumption may lead to weight gain due to natural sugars.
Avoid unripe sapota: It contains tannins that can cause mouth irritation.
Diabetics should monitor intake: Though it has a low glycemic index, consult your doctor.
Conclusion
Sapota (chikoo) is a nutrient-packed, delicious fruit that offers multiple health benefits, from improving digestion to boosting immunity. Including it in your diet can be a tasty way to stay healthy.
If you have any health concerns or dietary restrictions, consult a nutritionist or doctor before making significant changes to your diet. Need expert advice? You can book a consultation with Apollo 24|7’s nutritionists for personalised guidance.
Consult Top Ayurvedic Practitioner
Consult Top Ayurvedic Practitioner
Dr. Khanisri Singapanga
Ayurveda Practitioner
14 Years • BAMS, MD Ayurveda
Hyderabad
AyushNidhi Ayurvedic Hospital Panchakarma - Piles -Infertility Center, Hyderabad
(25+ Patients)
Dr Sankha Subhro Ghosh
Ayurveda Practitioner
10 Years • BAMS, MD Ayurveda-Kriya Shareera
Kolkata
Brahma Ayurveda (Ayurvedic Consortium), Kolkata
Dr. Veronica Jajal
Ayurveda Practitioner
21 Years • BAMS
Bengaluru
Disha Polyclinic, Bengaluru
Dr. Asique Perwaiz
Andrology
7 Years • BUMS, Unani , Sexologist, Ayurvedic Medicine
Kolkata
MS Haque Clinic, Kolkata
Dr. Mohd Misquat Khalid Firoshepur
Ayurveda Practitioner
7 Years • BAMS, Fellowship in Reproductive & Sexual Medicine
Jaunpur
G.K. Health Care, Jaunpur
Consult Top Ayurvedic Practitioner
Dr. Khanisri Singapanga
Ayurveda Practitioner
14 Years • BAMS, MD Ayurveda
Hyderabad
AyushNidhi Ayurvedic Hospital Panchakarma - Piles -Infertility Center, Hyderabad
(25+ Patients)
Dr Sankha Subhro Ghosh
Ayurveda Practitioner
10 Years • BAMS, MD Ayurveda-Kriya Shareera
Kolkata
Brahma Ayurveda (Ayurvedic Consortium), Kolkata
Dr. Veronica Jajal
Ayurveda Practitioner
21 Years • BAMS
Bengaluru
Disha Polyclinic, Bengaluru
Dr. Asique Perwaiz
Andrology
7 Years • BUMS, Unani , Sexologist, Ayurvedic Medicine
Kolkata
MS Haque Clinic, Kolkata
Dr. Mohd Misquat Khalid Firoshepur
Ayurveda Practitioner
7 Years • BAMS, Fellowship in Reproductive & Sexual Medicine
Jaunpur
G.K. Health Care, Jaunpur
.webp)