Chayote
A pale green gourd with a mild flavour, common in Latin American cooking.
Nutrition per 100 g
Standardised to 100 g of chayote, raw for fair comparison. Typical serving: 100 g raw — 19 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 19 kcal | 19 kcal | 100 kcal |
| Protein | 0.8 g | 0.8 g | 4.2 g |
| Carbohydrate | 4.5 g | 4.5 g | 23.7 g |
| Fat | 0.1 g | 0.1 g | 0.5 g |
| Fibre | 1.7 g | 1.7 g | 8.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of chayote, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 7.7 mg | 7.7 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.12 mg | 0.12 mg | <1% |
| Vitamin K | 4.1 µg | 4.1 µg | 3% |
| Thiamin | 0.025 mg | 0.025 mg | 2% |
| Riboflavin | 0.029 mg | 0.029 mg | 2% |
| Niacin | 0.47 mg | 0.47 mg | 3% |
| Vitamin B6 | 0.076 mg | 0.076 mg | 4% |
| Folate | 93 µg | 93 µg | 23% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.25 mg | 0.25 mg | 5% |
| Choline | 9.2 mg | 9.2 mg | 2% |
| Minerals | |||
| Calcium | 17 mg | 17 mg | 1% |
| Iron | 0.34 mg | 0.34 mg | 2% |
| Magnesium | 12 mg | 12 mg | 3% |
| Phosphorus | 18 mg | 18 mg | 1% |
| Potassium | 125 mg | 125 mg | 3% |
| Sodium | 2 mg | 2 mg | <1% |
| Zinc | 0.74 mg | 0.74 mg | 7% |
| Selenium | 0.2 µg | 0.2 µg | <1% |
| Copper | 0.12 mg | 0.12 mg | 13% |
| Manganese | 0.19 mg | 0.19 mg | 8% |
Source: USDA FoodData Central — Chayote, fruit, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat chayote?
- Very low calorie and easy to digest.
- Takes on the flavour of the dish.
How to include it
- Dice into soups and stews.
- Slice raw into salads with lime.
Things to consider
- Bland on its own and needs seasoning.
- Sap can dry the skin; peel under water.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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