Chayote
Chayote, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 22 kcal |
| Protein | 0.6 g |
| Fat | 0.5 g |
| Carbs | 4.5 g |
Chayote is a mild-flavoured gourd native to Mesoamerica, eaten raw in salads or more commonly cooked — steamed, stir-fried, stuffed or added to soups and stews across Latin American, Caribbean and Asian cuisines. Per 100 g, raw chayote provides just 19 kcal, 0.8 g of protein, 0.1 g of fat, 4.5 g of carbohydrates and 1.7 g of dietary fibre, making it one of the lower-calorie vegetables available. It contributes 125 mg of potassium, 93 mcg of folate and 7.7 mg of vitamin C per 100 g. No glycemic index value is established for chayote. It fits vegan, vegetarian, gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in chayote?
Raw chayote contains just 19 kcal per 100 g, making it one of the lightest vegetables by calorie count. A whole medium chayote weighs around 200 g, so it comes in at roughly 38 kcal.
How much folate is in chayote?
Chayote provides 93 mcg of folate per 100 g, which is a notable amount for a vegetable this low in calories. That figure represents a meaningful share of the typical adult daily reference intake of 400 mcg.
Is chayote keto-friendly?
Yes, chayote is listed as keto-compatible, with only 4.5 g of carbohydrates and 1.7 g of fibre per 100 g, giving a net carb figure of around 2.8 g. Its very low calorie and fat content also makes it easy to fit into varied low-carb meal plans.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 22.2 kcal |
| Protein | 0.62 g |
| Fat | 0.48 g |
| Carbs | 4.5 g |
| Sugars | 1.9 g |
| Fiber | 2.8 g |
| Starch | 0.70 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.010 g |
| Monounsaturated | 0.010 g |
| Polyunsaturated | 0.010 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.020 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 13.0 mg |
| Iron | 0.22 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 29.0 mg |
| Potassium | 173 mg |
| Sodium | 1.0 mg |
| Zinc | 0.31 mg |
| Copper | 0.11 mg |
| Manganese | 0.17 mg |
| Selenium | 0.30 mcg |
| Iodine | 20.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 2.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 8.0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.14 mg |
| Vitamin K | 4.7 mcg |
| Thiamin (B1) | 0.026 mg |
| Riboflavin (B2) | 0.040 mg |
| Niacin (B3) | 0.42 mg |
| Pantothenic acid (B5) | 0.41 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 18.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 10.5 mg |
Other cooking states of Chayote
Raw chayote (19 kcal).
