Chayote, fruit, cooked, boiled, drained, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 8 MG | 9% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 3% | |
| Niacin | 0.4 MG | 3% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 18 UG | 5% | |
| Choline, total | 10.5 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 4.7 UG | 4% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 13 MG | 1% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 29 MG | 2% | |
| Potassium, K | 173 MG | 4% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.2 MG | 7% | |
| Selenium, Se | 0.3 UG | 1% |
Nutrition Highlights
- Very low in calories (24 kcal per 100g), suitable for weight management.
- Very low in fat (0.5g per 100g).
- Good source of dietary fiber (2.8g per 100g).
About Chayote, fruit, cooked, boiled, drained, without salt
This mild, pear-shaped vegetable, often mistaken for a squash, is actually a fruit from the gourd family. When cooked by boiling and served without added salt, it becomes tender with a subtle, slightly sweet flavor and a texture that falls somewhere between a potato and a cucumber. Its pale green skin is edible, though some prefer to peel it before cooking, and the soft, white flesh contains a single, large seed that is also edible when cooked.
Nutritionally, this fruit is a standout for its low calorie content and high water composition, making it an excellent choice for those seeking to manage weight or increase hydration through food. With just 24 calories per 100 grams, it provides a modest amount of protein and virtually no fat, while delivering a healthy dose of dietary fiber—about 2.8 grams per serving—which supports digestive health and helps maintain steady blood sugar levels. It's also a source of vitamin C, folate, and small amounts of essential minerals like potassium, though it is naturally low in sodium, making it suitable for heart-healthy and low-sodium diets.
In the kitchen, this versatile fruit can be used in a variety of dishes. It's commonly added to soups, stews, and stir-fries, where it absorbs the flavors of other ingredients while contributing a pleasant, slightly crisp texture. It can also be mashed or pureed as a side dish, sliced into salads when raw, or even stuffed and baked for a more substantial meal. Its mild taste and adaptability make it a favorite in both savory and lightly sweet preparations, fitting seamlessly into everything from traditional Latin American recipes to modern, health-focused cuisine.
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