Calories in Chayote: Nutritional facts for Chayote Types

One hundred grams (3.5 oz) of raw chayote contains 19 calories. One hundred grams of cooked, boiled chayote contains 25 calories.

One kilogram (2.2 lbs) of raw chayote contains 190 calories. One kilogram of cooked, boiled chayote contains 250 calories.

The calorie content of one chayote depends on its size. One medium raw chayote (203 g or 7.2 oz) contains 39 calories, while one medium cooked, boiled chayote contains 51 calories.

Chayote provides some health benefits like supporting heart health and aiding digestion due to its rich content of fiber, folate, and various antioxidants. Chayote (Sechium edule), also known as mirliton or christophene, is a versatile squash with a mild flavor. A list of the health benefits of chayote are shown below.

• Rich in Nutrients: Chayote is low in calories, fat, and carbohydrates but is packed with several essential vitamins and minerals. It is an excellent source of folate and a good source of Vitamin C, manganese, copper, and zinc.
• High in Antioxidants: Chayote contains various antioxidants, including flavonoids like quercetin, myricetin, and kaempferol. These compounds help protect cells against oxidative damage, potentially reducing the risk of chronic diseases (Siciliano T, et al., 2004, "Sechium edule (Jacq.) Swartz: A review of its traditional uses, botany, phytochemistry and pharmacology").
• May Promote Heart Health: Chayote's combination of fiber and potassium can support cardiovascular health. Fiber helps manage cholesterol levels, while potassium helps regulate blood pressure. The flavonoid antioxidants also contribute to heart health by reducing inflammation and improving blood vessel function.
• Excellent Source of Folate: Chayote is particularly rich in folate (Vitamin B9), which is crucial for cell growth and DNA formation. Adequate folate intake is vital during pregnancy to help prevent birth defects of the brain and spine.
• Aids in Weight Management: Being very low in calories and containing a good amount of fiber and water, chayote can help promote a feeling of fullness. Including it in meals can help reduce overall calorie intake and support weight management goals.
• May Support Blood Sugar Control: Chayote is a non-starchy vegetable with a low carbohydrate and high fiber content, which helps to prevent significant spikes in blood sugar levels after meals. This makes it a beneficial food for blood sugar management.
• Promotes Digestive Health: The fiber in chayote supports a healthy digestive system by promoting regular bowel movements and feeding beneficial gut bacteria.
• Supports a Healthy Pregnancy: The high folate content in chayote is essential for fetal development. It also provides other important nutrients for pregnancy, such as Vitamin C and zinc.
• May Support Liver Health: Some animal studies suggest that chayote extract may have hepatoprotective effects, helping to protect the liver from fat accumulation and damage, though more human research is needed.
• Hydrating: Chayote has a high water content, which contributes to daily fluid intake and helps maintain proper hydration.

Chayote has been known to cause some unwanted effects like mild allergic reactions and potential diuretic effects due to its natural compounds. A list of the downsides of chayote are shown below.

• Latex Allergy Cross-Reactivity (Rare): Individuals with latex allergies may experience a cross-reaction to chayote, known as latex-fruit syndrome. Symptoms can include itching or swelling in the mouth.
• Mild Diuretic Effect: Chayote has a mild diuretic effect, which can increase urination. While this can be beneficial for some, individuals with certain kidney conditions or those on diuretic medications should be mindful of their intake.
• Potential for Oral Allergy Syndrome: Some people with pollen allergies, particularly to ragweed pollen, might experience oral allergy syndrome (itching or tingling in the mouth) after eating raw chayote. Cooking the chayote usually deactivates the responsible proteins.

Yes, chayote is very good for you. It is a highly nutritious, low-calorie vegetable packed with an excellent amount of folate, along with other important vitamins (like Vitamin C), minerals (copper, manganese, zinc, potassium), and beneficial antioxidants. Its high fiber and water content make it excellent for digestive health and weight management. A review by Vieira EF, et al. (2019), "Chayote (Sechium edule (Jacq.) Sw.): A Review of its Traditional Uses, Phytochemistry, and Pharmacological Activities," summarizes the extensive research on its various health-promoting properties, including antioxidant, anti-inflammatory, and cardiovascular benefits. There is no specific suggested consumption rate, but incorporating chayote into meals as part of the recommended daily vegetable intake is a healthy practice.

The chayote glycemic index is very low. With less than 5 g of carbohydrates and a high fiber content per 100 g serving, chayote has a negligible impact on blood glucose levels. This places the functional chayote glycemic index well below the "low GI" threshold of 55, making it an excellent food for blood sugar management.

Yes, chayote is an excellent food for diabetics. Its very low carbohydrate content and high fiber content make it an ideal vegetable for managing blood sugar levels. The fiber slows down the absorption of sugars into the bloodstream, preventing sharp spikes in glucose after meals, which is crucial for diabetes management. Because sayote good for diabetes is a key consideration, its low calorie and low carb nature allows for larger, more satisfying portions without negatively impacting glycemic control. Some animal studies, such as one by Tiwari AK, et al. (2005), "Antidiabetic and antioxidant activities of Sechium edule Swartz fruits in streptozotocin-induced diabetic rats," have also investigated its potential hypoglycemic effects, suggesting that compounds in the fruit may actively help in lowering blood glucose.

The calorie content of fresh chayote fruit shows minimal to no difference between the common types, whether they are smooth, spiny, pale green, or dark green. All these varieties contain around 19 calories per 100g when raw. This is because their basic composition of high water content and low carbohydrates is consistent across these cultivars. The edible shoots and leaves of the plant are also very low in calories, in a range similar to other leafy greens (20-25 calories per 100g). The most significant change in calorie density for the fruit occurs during cooking; for example, boiling chayote increases its calories per 100g slightly to around 25 calories due to water loss, which concentrates the nutrients. The lowest calorie form is always the raw fruit.

Chayote is botanically a fruit, but it is classified and used as a vegetable for culinary and nutritional purposes. Botanically, a fruit is defined as the mature, seed-bearing ovary of a flowering plant. The chayote gourd grows from the plant's flower and contains a single large seed, which fits this scientific definition perfectly. However, for everyday use, government bodies like the U.S. Department of Agriculture (USDA) classify foods based on their common culinary application. Because of its mild, savory flavor and its use in savory dishes like stews, stir-fries, and salads, the USDA categorizes chayote as a vegetable in its dietary guidelines and nutritional databases. This culinary classification is similar to other botanical fruits like tomatoes, cucumbers, and zucchini, which are also universally treated as vegetables in cooking and nutrition.

Yes, you can eat chayote raw. When raw, chayote has a crisp, juicy texture and a very mild, slightly sweet flavor, similar to a cucumber or jicama. It can be a refreshing addition to salads, slaws, or served as crudités.

For the best experience, it is recommended to peel the chayote first, as the skin can be tough, although young, tender chayotes can be eaten with the skin on. After peeling, it can be thinly sliced, julienned, or diced. Raw chayote pairs well with acidic dressings like vinaigrettes, lime juice, and chili-lime seasoning, and can be tossed with other fresh ingredients like onions, cilantro, and tomatoes to make a salad or salsa. A common precaution is that some chayote varieties release a sticky sap when peeled that can temporarily cause a strange, dry sensation on the hands; this is harmless and washes off.

The origin of the chayote (Sechium edule) is Mesoamerica, specifically southern Mexico and Guatemala, where it was first domesticated and cultivated by the Aztecs and Mayans. It is a member of the gourd family, Cucurbitaceae, alongside melons, cucumbers, and squash. The name "chayote" is derived from the Nahuatl (Aztec) word "chayohtli." Following the Spanish conquest, its cultivation spread throughout the Americas and to other tropical and subtropical regions around the world, including Asia, Africa, and Europe. It was introduced to the southern United States, particularly Louisiana, in the late 19th century, where it became known as "mirliton."

An interesting and popular dish that highlights chayote's versatility is Stuffed Chayote (or Chayotes Rellenos in Spanish, Stuffed Mirliton in Louisiana). This preparation is found in various forms across Latin America and in Creole cooking. The process involves par-boiling the chayote, scooping out the flesh, and mixing it with a variety of savory ingredients like ground meat (pork or beef), shrimp, ham, breadcrumbs, cheese, and the "holy trinity" of Creole cooking (onions, bell peppers, and celery). This flavorful stuffing is then packed back into the chayote shells, often topped with more breadcrumbs and cheese, and baked until golden brown. This dish transforms the humble, mild-mannered chayote into a hearty and delicious main course, showcasing its ability to act as both a container and a complementary ingredient in a rich and savory meal.