Chayote, fruit, raw
* 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 | 7.7 MG | 9% | |
| Thiamin | 0.0 MG | 2% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.2 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 93 UG | 23% | |
| Choline, total | 9.2 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) | 4.1 UG | 3% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 0.3 MG | 2% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 18 MG | 1% | |
| Potassium, K | 125 MG | 3% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.7 MG | 7% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.2 MG | 8% | |
| Selenium, Se | 0.2 UG | 0% |
Nutrition Highlights
- Very low in calories (19 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Folate, total (23% DV).
About Chayote, fruit, raw
This pale green, pear-shaped fruit is native to Central America and belongs to the gourd family. It has a mild, crisp texture similar to a cucumber or zucchini, with a subtle, slightly sweet flavor. The entire fruit is edible, including the skin, flesh, and soft seed inside. It's typically harvested while still firm and green, before it becomes too mature and fibrous.
This low-calorie fruit is an excellent source of dietary fiber, which aids digestion and helps maintain healthy blood sugar levels. It's also rich in vitamin C, providing antioxidant benefits, and contains small amounts of folate, manganese, and potassium. With its high water content and minimal carbohydrates, it's a great choice for those following low-carb or weight management diets. The fruit's natural compounds may also have anti-inflammatory properties.
In the kitchen, it's incredibly versatile. It can be eaten raw in salads, added to salsas, or used as a crunchy element in fresh spring rolls. When cooked, it takes on a tender texture that works well in soups, stews, and stir-fries. It's commonly used in Latin American and Asian cuisines, often sautéed with other vegetables or stuffed with meat and rice. The mild flavor makes it an excellent vehicle for absorbing seasonings and spices in various dishes.
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