Sapote (Zapote) Smoothie Recipes and Nutrition

Sapote (aka zapote) fruits have become our favorite smoothie foods while we spend the winter in Mexico’s Yucatan Peninsula. They are exceptionally delicious and make a perfect base fruit which gives tropical smoothies a thick, creamy texture.

Sapotes are not regularly available throughout the USA, but can be found in southern Florida, Texas, California and Hawaii.

Sapote Nutrition and Health Benefits

There are several different types of sapotes and each one has a different nutrition profile. In the Yucatan, we’ve had the pleasure of enjoying sapodilla (pictured above, right), mamey and black sapotes, which are sold in local markets and fruit stands along the sides of streets.

The sapodilla sapote is a good source of vitamin C, copper and iron and only about 141 calories per fruit. They are rich in antioxidants.

The mamey is much larger and averages about 300 calories per fruit and 5 grams of protein with 9% RDA of calcium, 2.2 milligrams of iron and a good source of magnesium and potassium. One fruit contains 50% RDA of vitamin C, 25% RDA of vitamin B3 (niacin) and 31% RDA of vitamin A (as beta-carotene). Mamey is said to be an aphrodisiac.

How To Use Sapote In A Green Smoothie

Each variety of sapote is different in both flavor and texture so so they can be used in different ways.

Sapodilla - This small sapote is very soft and has a rich, caramel and brown sugar flavor that makes it hard not to just eat it as-is before you put it in your blender. The flesh of the fruit simply melts in your mouth! I blend one or two sapodillas with one or two bananas and mix with tangerine or pineapple. To preserve the rich flavor of the sapodilla, simply blend with banana. Sapodillas do not have as thick of a texture (sort of like a watery pear), so blend with fruits that are not water rich or add a banana to thicken.

Mamey - Mamey sapotes (pictured left) are much larger and perfect for using with a meal replacement smoothie recipe as they pack a lot of calories and nutrition. Mameys have a reddish-orange flesh with a flavor that is reminiscent of pumpkin. They are not as sweet as sapodillas and I usually blend one with a banana and other flavor fruit to accent the flavor.

You can certainly use mamey in place of banana. Use one mamey for two small-medium bananas.

Black Sapote (Sapote Negro) - The black sapote has a very thick, pudding-like texture with a mild chocolate flavor. You can blend black sapote with water rich fruit without losing the smoothie consistency. If you blend with banana or other base fruits, add a little additional water to help it blend as it could turn your whole smoothie into a pudding if it’s too thick.

Sapote Smoothie Recipes

Basic Sapodilla Sapote Smoothie
2 sapodillas, peeled and deseeded
1 banana, peeled
2 cups fresh baby spinach (or other leafy green)
8 ounces of water

Calories: 401 | Fat: 4.4g (gram) | Protein: 4.5g | Carbs: 97g | Calcium: 14% | Iron: 4.7 mg | Vitamin A: 197% | Vitamin C: 86%

Tropical Sapote Smoothie
2 sapodilla, peeled and deseeded
1 mango, peeled and pitted
1/2 cup pineapple, cubed
2 cups fresh baby spinach (or other leafy green)
8 ounces of water or coconut water

Calories: 472 | Fat: 4.6g (grams) | Protein: 4.7g | Carbs: 116.1g | Calcium: 16% | Iron: 4.9 mg | Vitamin A: 249% | Vitamin C: 182%

Mamey Meal-Replacement
1 mamey, peeled and pitted
1 banana, peeled
2 tangerines, peeled and deseeded
2 teaspoons of chia seeds, ground
2 cups fresh baby spinach (or other leafy green)
8 ounces of coconut water

Calories: 560 | Fat: 5.4g (grams) | Protein: 10.7g | Carbs: 132.7g | Calcium: 28% | Iron: 4.4 mg | Vitamin A: 261% | Vitamin C: 132% | Excellent source of Omega-3s!

Mamey-PinaCoco
1 mamey, peeled and pitted
1 cup fresh pineapple, cubed
2 cups fresh baby spinach (or other leafy green)
1 young green or Thai coconut (meat and 8 ounces of coconut water)

Calories: 577 | Fat: 5.2g (grams) | Protein: 10.5g | Carbs: 134.7g | Calcium: 16% | Iron: 3.5 mg | Vitamin A: 128% | Vitamin C: 147%

Black Sapote Pie Smoothie
1/3 cup black sapote, mashed
1 banana, peeled
1 teaspoon fresh ginger, grated
1 dash cinnamon
1/4 vanilla bean
8 ounces of water or coconut water

Calories: 236 | Fat: 1.3g (grams) | Protein: 3.3g | Carbs: 62.3g | Calcium: 1% | Iron: 0.3 mg | Vitamin A: 16% | Vitamin C: 34%

Browse more green smoothie recipes.

How To Select Sapotes

Sapodillas: Ripe sapodillas are soft and heavy for their size. They should give slightly to pressure. If they have a flat stop of the bottom, you’ll know they are ready to eat. Sapodillas are soft and fragile, so be extra vigilant in carefully transporting them to your home. Unripe sapodillas will ripen up at room temperature in a few days or you can leave them in the sun and they will ripen in a day.

Mamey: Mamey has a thick skin but should give slightly to pressure when ripe. The skin texture is somewhere between sandpaper and a kiwifruit. Avoid fruits that are too soft, shriveled or cracked. The fruit can be dented as the skin is tough but the fruit inside is soft. Check carefully for any cracks in the skin before purchasing or consuming fruit that has dents.

Black Sapote: Ripe black sapote looks like it’s rotting. The skin will be a dark green and the fruit will look shriveled. Cut it open and you’ll see unappetizing, black flesh that looks like it should be tossed onto the compost heap. But take a bite and you’ll be in for a treat!


Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.