Chayote Nutrition Facts
Chayote is a mild, slightly sweet gourd popular in Latin American, Asian, and Caribbean cuisines. With a texture similar to cucumber or jicama, it's extremely low in calories and can be eaten raw or cooked, including the seed.
Nutrition Facts
Per 100g serving
Health Benefits
- ✓Very low calorie for weight management
- ✓Excellent folate source (23% DV) for pregnancy
- ✓High water content aids hydration
- ✓Contains zinc for immune function
- ✓Mild flavor makes it versatile for many diets
Best For
Storage
Store chayote unwrapped in the refrigerator crisper for up to 1 month - they keep remarkably well. Once cut, wrap tightly and use within a week. Do not freeze raw; blanch first if freezing.
Serving Sizes
Frequently Asked Questions
Do I need to peel chayote?
It depends on preparation. The skin is edible when young and tender but becomes tougher as it matures. For salads or raw eating, peel older chayotes. For cooking (soups, stews), the skin often softens enough to eat. The seed is also edible and tastes like a mild nut.
Why does chayote make my hands sticky when peeling?
Chayote releases a sap when cut that can cause a sticky residue and mild skin irritation in some people. Peel under running water, wear gloves, or rub hands with oil before peeling. The sticky substance washes off easily after you're done.
What can I substitute for chayote?
Zucchini is the closest substitute with similar mild flavor and texture when cooked. For raw applications, try jicama or cucumber. Kohlrabi works for cooked dishes. None are perfect matches, but all capture chayote's mild, slightly crunchy character.
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