Fruits · IFCT 2017
Chikoo (sapota): nutrition per 100 g
Per 100 g, chikoo gives 73 kcal, 13.9 g carbohydrate, 12.3 g sugars, 9.6 g dietary fibre and 21.0 mg vitamin C, according to IFCT 2017. That fibre figure ranks 1st of 43 fruits and 45th of 256 foods, which surprises most people, since chikoo tastes soft and sugary. It is sweet, but it is also one of the most filling fruits in the tables.
About chikoo (sapota)
Chikoo, or sapota, is the brown, rough-skinned fruit with soft, grainy, malt-sweet flesh that tastes faintly of brown sugar. It is chiku in Hindi, Marathi and Punjabi, and sapota in Kannada, Telugu, Malayalam and Odia. The coastal belt of south Gujarat and the Palghar district of Maharashtra, around Gholvad and Dahanu, is its best known home, and Karnataka, Tamil Nadu and Andhra Pradesh also grow it widely.
The trees bear for much of the year, so chikoo is rarely out of the market, though it is most plentiful in winter. Mumbai's juice stalls have made the chikoo milkshake a city staple, and the fruit goes into ice cream, halwa and fruit salads. It is soft and needs no cooking, which also makes it a common early fruit for babies once it is deseeded and mashed.
What chikoo (sapota) brings to a meal
- 01
The fibre leader among fruits
At 9.6 g dietary fibre per 100 g, chikoo ranks 1st of 43 fruits, ahead of dates and guava. Much of it is in the grainy texture of the flesh.
- 02
Sweet and fairly dense
Of its 13.9 g carbohydrate per 100 g, 12.3 g is sugars, and the energy is 73 kcal, 13th among fruits. It is a satisfying snack rather than a light one.
- 03
Useful vitamin C
Chikoo has 21.0 mg vitamin C per 100 g, about 26 per cent of a man's and 32 per cent of a woman's daily requirement.
- 04
A little fat and beta-carotene
Its 1.3 g fat per 100 g ranks 4th among fruits, and 81 micrograms of beta-carotene ranks 8th of 41. It also carries 125 mg of omega-3 ALA, 3rd among fruits.
Chikoo (sapota) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 73 kcal | 3% | 4% |
| Protein | 0.9 g | 2% | 2% |
| Carbohydrate (available) | 13.9 g | ||
| Dietary fibre | 9.6 g | ||
| Free sugars | 12.3 g | ||
| Total fat | 1.3 g | ||
| Water | 73.6 g | ||
| Fats | |||
| Saturated fat | 0.39 g | ||
| Monounsaturated fat | 0.26 g | ||
| Polyunsaturated fat | 0.36 g | ||
| Omega-3 (alpha-linolenic acid) | 125 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 18 mg | 2% | 2% |
| Iron | 0.49 mg | 3% | 2% |
| Zinc | 0.18 mg | 1% | 1% |
| Magnesium | 16 mg | 4% | 4% |
| Phosphorus | 22 mg | ||
| Potassium | 280 mg | ||
| Sodium | 5 mg | ||
| Copper | 0.07 mg | ||
| Selenium | 0.4 µg | ||
| Vitamins | |||
| Vitamin C | 21 mg | 26% | 32% |
| Beta-carotene | 81 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 0.24 mg | 1% | 2% |
| Vitamin B6 | 0.12 mg | 5% | 6% |
| Folate (B9) | 11 µg | 4% | 5% |
| Vitamin E (alpha-tocopherol) | 0.25 mg | ||
| Vitamin K1 | 4.3 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Chikoo (sapota): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/chikoo-sapota/
Where chikoo (sapota) sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Dietary fibre | 9.6 g | 1st of 43 | 45th of 182 |
| Vitamin C | 21 mg | 23rd of 44 | 61st of 130 |
| Beta-carotene | 81 µg | 8th of 41 | 67th of 160 |
| Omega-3 (alpha-linolenic acid) | 125 mg | 3rd of 42 | 68th of 202 |
| Vitamin E (alpha-tocopherol) | 0.25 mg | 14th of 44 | 130th of 242 |
How chikoo (sapota) is eaten
- Halved and scooped with a spoon when soft to the touch, the black seeds picked out.
- Chikoo milkshake, the Mumbai juice stall favourite, best made without extra sugar since the fruit is sweet.
- Chikoo ice cream or kulfi, made with the pulp folded into reduced milk.
- Mashed and deseeded for a baby's early meals.
- Cubed into a winter fruit chaat with guava, orange and chaat masala.
Before you plan around it
Unripe chikoo is full of a sticky, bitter latex and is unpleasant to eat; wait until the fruit gives slightly when pressed. The shiny black seeds have a small hook at one end that can catch in the throat, so always remove them, especially for children. Chikoo is sweet, at 12.3 g sugars per 100 g, so a milkshake made with sugar on top is a heavy drink. People managing diabetes can still eat a small portion with a meal.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about chikoo (sapota)
Is chikoo high in fibre?
Yes. IFCT 2017 lists 9.6 g dietary fibre per 100 g of chikoo, the most of any of the 43 fruits with a fibre value in the tables. That makes it more filling than its sweet, soft texture suggests.
Can people with diabetes eat chikoo?
In small portions, as part of a meal. Chikoo has 13.9 g carbohydrate and 12.3 g sugars per 100 g, balanced somewhat by 9.6 g fibre. Half a fruit is a sensible start. People on diabetes medication should plan portions with their doctor or dietitian.
Is chikoo good for weight gain?
Chikoo is sweet and fairly dense at 73 kcal per 100 g, and a chikoo milkshake with whole milk is a common way to add energy for underweight children and adults. For weight loss, eat the whole fruit in modest amounts instead.
Where does chikoo grow in India?
The best known chikoo belt is the coast of south Gujarat and Palghar in Maharashtra, around Gholvad and Dahanu. Karnataka, Tamil Nadu and Andhra Pradesh also grow it, and the fruit is available most of the year.
Related foods and tables
Banana
Nutrition per 100 g, from IFCT 2017.
Custard apple (sitaphal)
Nutrition per 100 g, from IFCT 2017.
Mango
Nutrition per 100 g, from IFCT 2017.
Dates
Nutrition per 100 g, from IFCT 2017.
Guava
Nutrition per 100 g, from IFCT 2017.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Beta-carotene content of Indian foods
Every food in the tables, ranked by beta-carotene per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.