Chayote

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 19 calories, 0.8 grams of protein, 0.1 grams of fat, and 4.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		45.2
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.8 mg	0%
Total Carbohydrates		10.7 g	3%
	Dietary Fiber	4.0 g	14%
	Sugars	5.2 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		40.5 mg	3%
Iron		0.7 mg	3%
Potassium		297.6 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (3.4%)

Protein: 7 cal (14.6%)

Carbs: 42 cal (82.0%)

About Chayote

Chayote, also known as vegetable pear or mirliton, is a type of squash native to Central America and popular in Latin American, Caribbean, and Southeast Asian cuisines. It has a mild flavor and crisp texture, often used in soups, stews, stir-fries, and salads. Nutritionally, chayote is very low in calories (19 per 100g) and fat (0.1g), offering a good source of hydration due to its high water content. It is also rich in dietary fiber (1.7g) and contains essential nutrients like vitamin C (7.7mg), potassium, and folate, making it a nutrient-dense addition to a balanced diet.

Health Benefits

• Supports immune health due to its vitamin C content (7.7mg per 100g), which is a powerful antioxidant.
• Promotes digestive health with its 1.7g of dietary fiber, aiding in regular bowel movements.
• Low in calories and high in water content, making it ideal for weight management and hydration.
• Contains potassium, which helps maintain healthy blood pressure levels.
• Provides folate, which supports cell growth and is essential during pregnancy.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, paleo, low-calorie diets

Selection and Storage

Store chayote in a cool, dry place or in the refrigerator for up to a month. Wash thoroughly and peel the skin before cooking or eating.

Common Questions About Chayote Nutrition

Is chayote high in protein?

Chayote is not high in protein, as it contains only 0.8 grams of protein per 100 grams. While it is not a significant protein source, it can still be included in meals alongside other protein-rich foods.

Can I eat chayote on a keto diet?

Yes, chayote is compatible with a keto diet as it contains only 4.5 grams of carbohydrates per 100 grams, with 1.7 grams of fiber. Its low net carbs make it a good vegetable option for those on keto.

What are the health benefits of chayote?

Chayote is low in calories (19 per 100 grams) and contains essential nutrients such as fiber, potassium, and vitamin C. Its high water content and fiber promote hydration and digestion, while its low sugar content makes it suitable for managing blood sugar levels.

How much chayote should I eat per serving?

A typical serving size of chayote is about 100 grams, which provides approximately 19 calories, 4.5 grams of carbs, and 1.7 grams of fiber. Aim for 1 cup (about 132 grams) if using it as a side dish or vegetable component in a meal.

How does chayote compare to zucchini in nutrition and use?

Chayote and zucchini are similar in nutritional profile; both are low in calories and carbs. Chayote has slightly more fiber (1.7 grams per 100 grams compared to zucchini’s 1 gram), making it better for digestion. Both can be used interchangeably in soups, stir-fries, or roasted dishes.

Data Sources & Scientific References

1. Vegetables in the Diet: Emphasizing Diversity

   Dietary Guidelines for Americans 2020-2025

   General dietary recommendations highlighting the inclusion of diverse vegetables like chayote for balanced nutrition.

   View source →