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Fruits

Mamey sapote

Mamey sapote has 124 kcal and 5.4 g of fiber per 100 g (3.5 oz), a low energy density.

USDA description: Mamey sapote, raw

  • High in fiber

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 124 kcal/100 g+1
Protein: 1.2 g/100 kcal0
Fiber: 4.4 g/100 kcal+2
Solid food with 64.9 g of water, under 700

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
9 primary
Data
USDA FDC 167760

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Nutrition facts

Calories
186 kcal per serving
124 kcal per 100 g (3.5 oz)
Protein
2.2 g per serving
1.5 g per 100 g (3.5 oz)
Carbohydrates
48.2 g per serving
32.1 g per 100 g (3.5 oz)
of which sugars
30.2 g per serving
20.1 g per 100 g (3.5 oz)
Fiber
8.1 g per serving
5.4 g per 100 g (3.5 oz)
Fat
0.7 g per serving
0.5 g per 100 g (3.5 oz)
of which saturated
0.3 g per serving
0.2 g per 100 g (3.5 oz)
Water
97.4 g per serving
64.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Sapote, mamey, raw (FDC ID 167760), accessed September 23, 2026.

A typical 150 g (5.5 oz) serving provides about 186 kcal, 2.2 g of protein, and 8.1 g of fiber.

The typical serving (150 g (5.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The DLE, the Spanish-language dictionary, gives the name mamey to two different American trees: one of the Guttiferae family, Mammea americana according to the Diccionario de americanismos, and one of the sapodilla family (Sapotaceae), with an ovoid fruit, a very rough skin and red, sweet, very soft flesh, called mamey colorado in Cuba. This page covers that second fruit, Pouteria sapota according to USDA, which the Diccionario de americanismos also calls zapote in Guatemala, El Salvador, Nicaragua, Cuba, Colombia and Venezuela, and mamey in Cuba. According to USDA, raw mamey sapote has 124 kcal, 20.1 g of sugars and 5.4 g of fiber per 100 g.

A 150 g (5.3 oz) serving, a little over a quarter of the 558 g of flesh in a whole fruit according to USDA, provides 186 kcal, 8.1 g of fiber and only 2.2 g of protein. The 2025 nutrition advisory on GLP-1 therapy lists fruit among the foods to encourage and suggests eating protein-rich foods first, so it fits well as a dessert or snack with a dairy food, for example blended with milk or plain yogurt. The same advisory suggests avoiding very high-fiber foods in the first few days of treatment and, for constipation, increasing fiber gradually, so in those days half a serving may be enough.

What the evidence says

Its 5.4 g of fiber per 100 g is 4.4 g per 100 kcal, above the 3 g per 100 kcal at which the EU allows a "high fibre" claim, and its 454 mg of potassium exceed the 300 mg for "source of potassium" (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). Despite the color of its flesh, USDA gives it only 7 µg of vitamin A per 100 g, far from the 120 µg the EU requires for a "source of vitamin A" claim, because most of its measured carotenoids, 199 µg of lycopene and 204 µg of lutein and zeaxanthin, are not converted into vitamin A, according to the NIH Office of Dietary Supplements, unlike its 82 µg of beta-carotene. Its 20.1 g of sugars are intrinsic sugars in whole fruit, which WHO's 2015 guideline leaves out of its recommendation to keep free sugars below 10% of energy; in a shake with added sugar, that sugar does count as free sugar.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.

Frequently asked questions about mamey sapote

How much protein does a 150 g (5.5 oz) serving of mamey sapote have?

100 g (3.5 oz) of mamey sapote has 1.5 g of protein. A typical 150 g (5.5 oz) serving has about 2.2 g of protein. That is 1.2 g of protein per 100 kcal.

How many calories are in a 150 g (5.5 oz) serving of mamey sapote?

100 g (3.5 oz) of mamey sapote has 124 kcal. A typical 150 g (5.5 oz) serving has about 186 kcal. That is a low energy density.

How many grams of fiber are in a 150 g (5.5 oz) serving of mamey sapote?

100 g (3.5 oz) of mamey sapote has 5.4 g of fiber. A typical 150 g (5.5 oz) serving has about 8.1 g of fiber. It carries our “High in fiber” tag.

How filling is mamey sapote?

Fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. Calculation: 1 (base) + 1 (low energy density: 124 kcal/100 g) + 0 (protein: 1.2 g/100 kcal) + 2 (fiber: 4.4 g/100 kcal) + 0 (solid food with 64.9 g of water, under 70) = 4. It is an estimate based on its composition, not a measurement in people.

Is mamey sapote a good choice on a GLP-1 medication?

Based on our tags, this is what matters about mamey sapote on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of mamey sapote?

We use 150 g (5.5 oz) as a typical serving. That amount provides about 186 kcal, 2.2 g of protein, and 8.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

See all foods

Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Sapote, mamey, raw (FDC ID 167760).accessed .
  2. InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "mamey" (in Spanish).accessed .
  3. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "mamey" (in Spanish).accessed .
  4. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "zapote" (in Spanish).accessed .
  5. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  8. InstitutionNIH Office of Dietary Supplements.Vitamin A and Carotenoids: Fact Sheet for Health Professionals.accessed .
  9. Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .