Sayote

Vegetable

Item Rating: 85/100

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	4.0 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 Sayote

Sayote, also known as chayote or vegetable pear, is a green, wrinkled fruit commonly used as a vegetable in Latin American, Asian, and Caribbean cuisines. Native to Central America, it is part of the gourd family and has a mild flavor with a texture similar to zucchini. Sayote is low in calories (19 kcal per 100g) and is rich in fiber (1.7g) and several micronutrients, including vitamin C (7.7mg) and potassium, making it a nutritious addition to meals. It is versatile and can be steamed, boiled, sautéed, or added to soups and salads. Sayote’s nutritional profile makes it ideal for health-conscious diets, offering minimal fat (0.1g) and moderate carbohydrates (4.5g), alongside essential minerals such as calcium (17mg) and iron (0.3mg).

Health Benefits

• Supports immune health due to its vitamin C content (7.7mg per 100g).
• Promotes digestion and gut health with its dietary fiber (1.7g per 100g).
• Aids in bone health as it provides calcium (17mg per 100g).
• Low-calorie and nutrient-dense, beneficial for weight management (19 kcal per 100g).
• Contains trace iron (0.3mg per 100g), assisting in oxygen transport in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat, low-calorie

Selection and Storage

Store whole sayote in a cool, dry place for up to two weeks. Refrigerate once cut and use within a few days. Peel and remove any tough seed before cooking.

Common Questions About Sayote Nutrition

Is sayote high in protein?

Sayote is not high in protein, as it contains only 0.8 grams of protein per 100 grams. It is primarily a low-calorie vegetable rich in fiber and water content, making it suitable for those seeking a light and hydrating food option.

Can I eat sayote on a keto diet?

Yes, sayote can be included in a keto diet as it is relatively low in carbs, containing only 4.5 grams of carbohydrates per 100 grams. It is a great addition to keto meals as it is low in sugar and provides essential fiber.

What are the health benefits of eating sayote?

Sayote offers several health benefits. It is low in calories (19 calories per 100 grams) and high in fiber (1.7 grams), making it beneficial for digestion and weight management. Additionally, it contains key vitamins and minerals like vitamin C and potassium, which support immune health and proper muscle function.

How much sayote should I eat per serving?

A typical serving size of sayote is around 1 cup (about 132 grams), which provides approximately 25 calories, 1 gram of protein, and 2 grams of fiber. This portion size works well as a side dish or when added to soups, stir-fries, or salads.

How does sayote compare to zucchini in nutrition?

Sayote and zucchini are both low-calorie and nutrient-rich vegetables, but there are some differences. Sayote has slightly fewer calories (19 vs. 17 per 100 grams) and more fiber (1.7 vs. 1.1 grams). Zucchini has slightly more water content, making it even lighter, but both are excellent choices for healthy, low-carb recipes.

Data Sources & Scientific References