Chayote, fruit
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
25
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 24 (94.3%) |
| Protein | 4.3 (17.2%) |
| Fat | 1.5 (6.1%) |
| Total | 25 (100%) |
Serving: 1 cup (1" pieces) [132g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 124 (94.2%) |
| Carbohydrate | 6.0 (4.5%) |
| Protein | 1.1 (0.8%) |
| Ash | 0.4 (0.3%) |
| Fat | 0.2 (0.1%) |
| Total | 132 (100%) |
Serving: 1 cup (1" pieces) [132g]
Benefits
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High in vitamin C and vitamin A which are antioxidants that promote eye and immune health
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Good source of fiber which aids digestion and promotes regularity
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Low in calories at only 27 calories per 100 grams making it a good choice for weight management
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Contains folate which is important for cell growth and DNA synthesis
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Rich in potassium which helps regulate blood pressure and heart function
Risks
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High in vitamin C and fiber but low in calories. May cause allergic reactions in some individuals
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Contains antinutrients like phytic acid and oxalates that can reduce absorption of minerals like iron and calcium if consumed in large amounts
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May cause digestive issues like gas and bloating if consumed in large quantities due to high fiber content
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Pregnant women should consume in moderation as it contains cucurbitacins that may stimulate uterine contractions
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May interact with some medications due to compounds like cucurbitacins. Consult a doctor before consuming if on any medications
Additional Information
Chayote, also known as vegetable pear or mirliton, is a versatile fruit that belongs to the gourd family. It is commonly consumed in various cuisines worldwide, including Latin American, Caribbean, and Asian dishes. This low-calorie fruit offers several nutritional benefits while posing minimal risks when consumed raw.
One of the primary attributes of chayote is its low calorie content. A 100-gram serving of raw chayote provides only 19 calories, making it an excellent choice for individuals looking to manage their weight. Its low energy density makes it a filling food option without contributing significantly to overall calorie intake.
Chayote is also a good source of dietary fiber. A 100-gram serving contains approximately 2 grams of fiber, which aids in digestion and promotes bowel regularity. Adequate fiber intake is essential for maintaining a healthy digestive system and preventing constipation. Additionally, fiber can help control blood sugar levels, lower cholesterol levels, and support weight management by promoting satiety.
Furthermore, chayote is rich in vitamins and minerals, contributing to its nutritional value. It contains notable amounts of vitamin C, providing about 17% of the recommended daily intake per 100-gram serving. Vitamin C is an antioxidant that helps protect cells from damage, supports immune function, and aids in collagen formation. Chayote also contains small amounts of vitamins B6, K, and folate.
In terms of minerals, chayote is a good source of potassium, an essential electrolyte that plays a crucial role in maintaining proper fluid balance, nerve function, and muscle contractions. A 100-gram serving of chayote provides approximately 125 milligrams of potassium. Additionally, chayote contains small amounts of magnesium, manganese, and copper.
When consumed raw, chayote poses minimal risks. However, it is worth noting that some individuals may experience gastrointestinal discomfort, such as gas or bloating, due to its high fiber content. To minimize these potential risks, it is recommended to introduce chayote gradually into your diet and ensure adequate water intake to support digestion.
While chayote is generally safe to consume raw, it is important to note that the skin and seeds of the fruit are not typically eaten due to their tough texture. The flesh of the chayote is the edible part, which can be eaten raw in salads, sliced for crudités, or used in stir-fries and soups. When selecting chayote, look for firm fruits without any blemishes or soft spots.
In conclusion, chayote is a nutrient-dense fruit that offers several nutritional benefits. Its low calorie content, high fiber content, and abundance of vitamins and minerals make it a healthy addition to a balanced diet. While consuming raw chayote poses minimal risks, individuals with sensitive digestive systems should introduce it gradually. Incorporating chayote into your meals can contribute to a well-rounded and nutritious eating plan.