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Sapota (Chiku): Nutrition and who it suits

Sapota is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 73 kcal, 0.9 g of protein and 9.6 g of fibre. One serving is one katori, cut (100 g), about 73 kcal.

Sapota (Chiku)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy73 kcal
Protein0.9 g
Carbohydrate13.9 g
Fibre9.6 g
Sugars12.3 g
Fat1.3 g
Vitamin C21 mg
Potassium280 mg
Folate10.8 µg

Where its calories come from

79%16%
  • Protein 5%
  • Carbohydrate 79%
  • Fat 16%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of sapota?

About 73 kcal for one katori, cut (100 g), and about 146 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

32%Vitamin C
21 mg
9%Potassium
280 mg
5%Folate
10.8 µg
4%Magnesium
16.2 mg
2%Protein
0.9 g
2%Calcium
17.9 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code E060. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is sapota good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

13.1 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Eat in moderation

About 13.9 g of carbohydrate in a 100 g serving, 12.3 g of it sugar, so keep to this portion.

Diabetes

Eat in moderation

About 13.9 g of carbohydrate in a 100 g serving, 12.3 g of it sugar, so keep to this portion.

Menopause

Eat in moderation

12.3 g of sugar in a 100 g serving, so keep it to that.

Weight lossGood choice13.1 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 13.9 g of carbohydrate in a 100 g serving, 12.3 g of it sugar, so keep to this portion.
MenopauseEat in moderation12.3 g of sugar in a 100 g serving, so keep it to that.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How it compares

It has the most fibre of the 39 fruits on this site: 9.6 g per 100 g, against an average of 3.6 g.

Also called

Assamese: Chiku; Hindi: Chiku; Kannada: Sapota; Malayalam: Sapota; Marathi: Chiku; Odia: Sapota; Punjabi: Chiku; Telugu: Sapota; Urdu: Sapota.

Related

Jack fruit (Kathal)Fig (Anjeer)Apple (Sev)Red cherries (Gilas)Mango (Aam)Plum (Alubokhara)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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