The Mamey Sapote (Pouteria sapota) is a tropical fruit native to Central America and Mexico, valued for its unique flavor and dense texture. This large, oval fruit has thick, slightly rough brown skin, hiding a vibrant, reddish-orange to salmon-colored flesh. The ripe pulp offers a sweet, creamy, and complex taste often likened to a blend of sweet potato, pumpkin, honey, and apricot.
Essential Nutrients Found in Mamey
A standard 100-gram serving of raw Mamey Sapote provides approximately 124 calories, primarily from carbohydrates and natural sugars. It contains minimal fat and protein, with about 93% carbohydrates by caloric weight. The fruit offers about 5.4 grams of dietary fiber, contributing significantly to the daily recommended intake.
Mamey is rich in micronutrients. A 100-gram portion supplies up to 38% of the recommended daily intake of Vitamin C, alongside notable levels of Vitamin B6. The bright color signals a high concentration of carotenoids, including beta-carotene, which the body converts to Vitamin A. It also contains significant mineral content, particularly potassium, with a single serving supplying around 454 mg.
How Mamey Supports Physical Health
The high concentration of carotenoids, such as beta-carotene, provides antioxidant properties that support vision and skin health. Beta-carotene is a precursor to Vitamin A, which helps in the formation of pigments in the retina necessary for low-light vision. These compounds also contribute to cell maintenance and offer a degree of protection against oxidative stress, which can affect skin cells.
The fruit’s generous Vitamin C content supports immune function and aids in the synthesis of collagen. Collagen is a protein that supports skin elasticity and is involved in wound healing.
The substantial dietary fiber promotes digestive regulation by adding bulk to stool, helping prevent constipation. The fiber contains both soluble and insoluble forms, which act as a prebiotic to support a healthy gut microbiome. The mineral potassium helps support cardiovascular health by balancing fluid levels and regulating blood pressure.
Practical Eating Guidance
When selecting Mamey Sapote, look for fruit that yields slightly to gentle pressure, similar to a ripe avocado. Firm, unripe fruit can be left at room temperature until it softens. Do not store unripe fruit in the refrigerator before it is ripe, as this can cause abnormal ripening. Once ripe, prepare the fruit by cutting it in half, removing the large central seed (which should not be consumed), and scooping out the pulp.
The fruit can be enjoyed raw, blended into smoothies, or incorporated into desserts like ice cream and baked goods. A single cup of diced fruit contains approximately 35 grams of natural sugar and 217 calories. Portion control is important, especially for those monitoring sugar or caloric intake. Due to its sugar content, Mamey should be consumed in moderation as part of a balanced diet. Individuals with existing allergies, particularly to other tropical fruits, should exercise caution due to documented cases of allergic reactions.