Know what’s on your plate
Chayote
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 19 kcal —
- Protein 0.8 g 2%
- Carbohydrate 2.8 g 1%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 1.7 g —
- Sodium 2 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 7.7 mg 9%
- Vitamin D 0 µg 0%
- Vitamin K 4.1 µg 3%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.47 mg 3%
- Pantothenic acid (B5) 0.25 mg 5%
- Vitamin B6 0.08 mg 4%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 17 mg 1%
- Iron 0.34 mg 2%
- Magnesium 12 mg 3%
- Phosphorus 18 mg 1%
- Potassium 125 mg 3%
- Zinc 0.74 mg 7%
- Copper 0.12 mg 13%
- Manganese 0.19 mg 8%
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Questions about Chayote
Do you have to peel chayote before cooking it?
No: the skin is edible, especially on young, tender chayote. If you prefer it peeled, cut the chayote in half first and use a spoon to remove the flat seed; peeling under running water or wearing gloves can help avoid the sticky sap some fruits release.
How do you cook chayote so it does not turn mushy?
Cut it into even cubes and sauté in a little oil for about 8–10 minutes, stirring occasionally, until just tender. For boiling, simmer the cubes for roughly 10–15 minutes and test them with a knife rather than cooking until they collapse.
Can you eat chayote raw?
Yes. Peel it if the skin is tough, then slice or grate the firm flesh into salads or slaws; lime or lemon juice, herbs and a little salt work well with its mild, crisp flavour.
How should you store chayote?
Keep whole chayote dry in the fridge, ideally in a loosely closed bag, and use it while it is still firm. Once cut, wrap it or put it in a sealed container in the fridge and use it within a few days.
What can you make with chayote?
It works in soups and stews, or you can halve it, simmer until tender, scoop out some flesh and bake it with a savoury filling. In Mexican cooking, chayote is also served in salads and cooked with tomato, onion and chilli.
What can you use instead of chayote?
Use courgette in soups, stews or sautés; it has a softer texture and cooks faster, so add it later. For a firmer, mild substitute in cooked dishes, try marrow.
Is chayote a fruit or a vegetable?
Botanically, it is a fruit: it grows from a flower and contains a seed. In cooking, its mild, savoury flesh is usually treated as a vegetable.
Can you eat the seed inside chayote?
Yes. The single flat seed is edible and becomes tender when the chayote is cooked; you can leave it in or remove it before cooking if you prefer.
Source: ANSES–Ciqual (France) 13128 · per 100 g · carbohydrate per EU label, fibre excluded
