Know Your Food Plate: Sapota (Chikoo)

Summarised by TGHC Editorial Team
Jun 10, 2025
3 min read

Updated: Dec 11, 2025

Introduction

Sapota, also known as sapodilla, is a sweet and delicious tropical fruit that is not only enjoyed for its unique flavor but is also celebrated for its rich nutritional profile. This fruit is abundant in natural sugars, making it a delightful treat that provides a quick source of energy, while also being packed with essential minerals that contribute to overall health and well-being. The sapota fruit is typically brown and has a grainy texture, with a sweet taste reminiscent of brown sugar or pear, making it a popular choice in various culinary applications, including desserts, smoothies, and as a fresh snack.

Key Nutritional Components and Benefits

Natural sugars – provide energy: The natural sugars found in sapota, primarily fructose and glucose, are easily digestible and serve as a rapid source of energy. This makes sapota an excellent choice for athletes and those needing a quick energy boost during the day. Unlike refined sugars, the sugars in sapota come packaged with fiber and other nutrients, which help to stabilize blood sugar levels and provide sustained energy without the crash associated with processed sugary foods.
Potassium – balances fluids: Potassium is a vital mineral that plays a crucial role in maintaining proper fluid balance in the body. It helps regulate heart function, muscle contractions, and nerve signals. The potassium content in sapota contributes to lowering blood pressure and reducing the risk of stroke, making it an important addition to a heart-healthy diet. Additionally, adequate potassium intake supports muscle health and can aid in recovery after physical exertion.
Tannins – have anti-inflammatory properties: Tannins, which are polyphenolic compounds found in sapota, offer various health benefits due to their antioxidant and anti-inflammatory properties. These compounds can help reduce inflammation in the body, potentially lowering the risk of chronic diseases such as arthritis and heart disease. They also possess antimicrobial properties that can aid in combating infections and promote overall immune health.

Health Benefits

Boosts energy: The combination of natural sugars and essential nutrients in sapota provides a significant energy boost, making it an ideal fruit for those needing an energy lift. Consuming sapota can help improve stamina and enhance physical performance, making it a favorite among athletes and fitness enthusiasts.
Supports gut health: Sapota is a good source of dietary fiber, which is essential for maintaining a healthy digestive system. Fiber aids in regular bowel movements, prevents constipation, and promotes the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health, as it influences digestion, nutrient absorption, and even immune function.
Aids in bone strengthening: The presence of essential minerals such as calcium and phosphorus in sapota contributes to bone health. These minerals are vital for the development and maintenance of strong bones and teeth. Regular consumption of sapota can support bone density and may help prevent conditions such as osteoporosis, particularly in older adults.

Easy Recipes with Chikoo

Chikoo, also known as sapodilla, is a delicious tropical fruit that can be used in various simple Indian recipes. Its sweet and malty flavor adds a unique twist to traditional dishes. Here are five easy Indian recipes that incorporate chikoo:

Chikoo Halwa: A sweet dish made by cooking grated chikoo with ghee, sugar, and nuts.
Chikoo Smoothie: Blend chikoo with yogurt, milk, and a hint of honey for a refreshing drink.
Chikoo Chaat: A tangy salad made with diced chikoo, chaat masala, and lemon juice.
Chikoo Kheer: A creamy rice pudding prepared by simmering rice with milk and adding pureed chikoo.
Chikoo Lassi: A delightful yogurt-based drink mixed with chikoo puree and a touch of cardamom.