Know what’s on your plate
Chayote
Calories & nutrition facts
fruit, 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%
- Cholesterol 0 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 E 0.12 mg 1%
- 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%
- Folate (B9) 93 µg 23%
- Vitamin B12 0 µg 0%
- Choline 9.2 mg 2%
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 14%
- Manganese 0.19 mg 8%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 19 | 0.8 g | 2.8 g | 0.1 g |
| 1 × cup (1" pieces) | 132 g | 25 | 1.1 g | 3.7 g | 0.2 g |
| 1 × chayote (5-3/4") | 203 g | 39 | 1.7 g | 5.7 g | 0.3 g |
| 2 × cup (1" pieces) | 264 g | 50 | 2.2 g | 7.4 g | 0.3 g |
| ½ × cup (1" pieces) | 66 g | 13 | 0.5 g | 1.9 g | 0.1 g |
| 3 × cup (1" pieces) | 396 g | 75 | 3.2 g | 11 g | 0.5 g |
| 4 × cup (1" pieces) | 528 g | 100 | 4.3 g | 15 g | 0.7 g |
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Questions about Chayote
Do you peel chayote before cooking it?
You can eat the skin, but peeling makes the flesh more tender, especially in older, tougher fruit. Cut it in half and remove the flat seed if you prefer; wear gloves or peel it under running water if its sticky sap irritates your hands.
How do you cook chayote so it does not turn mushy?
Cut it into chunks and simmer for about 10–15 minutes, just until a knife slips in; for a firmer result, sauté thin slices for 5–7 minutes. It releases water as it cooks, so avoid adding much liquid to a stir-fry.
Can you eat chayote raw?
Yes. Peel it if the skin is tough, then slice or grate the crisp flesh into salads or slaw; a squeeze of lime or lemon works well with its mild flavour.
How should you store chayote?
Keep whole chayote in a cool, dry place for a few days, or refrigerate it in the crisper drawer for longer storage. Wrap cut pieces and refrigerate them, then use within a few days.
What does chayote taste like, and what can you cook with it?
Its mild, slightly sweet flesh is crisp when raw and tender when cooked, rather like a cross between courgette and cucumber. Add it to soups, curries and stir-fries, or stuff and bake the halves.
What can you use instead of chayote?
Courgette is the easiest substitute in cooked dishes, though it softens more quickly, so add it later. For raw salads, cucumber gives a similar refreshing crunch but is juicier.
Is chayote the same as choko or cho-cho?
Yes: choko and cho-cho are common names for chayote in different parts of the English-speaking world. The plant is a climbing member of the gourd family, related to cucumbers and melons.
How many calories are in a serving of chayote?
A medium chayote weighs about 203 g whole; a practical serving is half of one, or roughly 100 g of edible flesh. That portion provides 19 kcal.
Source: USDA FoodData Central 170402 · per 100 g · carbohydrate per EU label, fibre excluded
