Vegetables / Marrow Vegetables
Chayote fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 79% |
| Calories | 23kcal / 2530kcal (0.91%) low |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 5.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 17 mg/ 750mg (2%) |
Phosphorus | 11 mg/ 700mg (1%) |
Iron | 0.3 mg/ 12mg (2%) |
Potassium | 74 mg/ 2000mg (3%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
Zinc | 0 mg/ 7mg (0%) |
What is this food?
Chayote (chayote fruit), a mild, crunchy vegetable often used in soups, stir-fries, and mixed dishes. Per 100g, it’s low in calories (about 23 kcal) and provides some fiber and natural sweetness.
Why it matters to health
Chayote can help you feel full with fiber (0.6g) while keeping calories relatively low, which supports balanced meals. It also has low fat (0.1g) and very low sodium (8mg), making it a good choice when you’re building healthier viands. The carbohydrates are mostly from natural sugars (about 2.5g), so it fits well as part of your daily 3 meals plus 1–2 snacks—especially when paired with protein (fish, chicken, tofu) and other vegetables.
Healthier tips
- Use chayote as a volume vegetable in meals (e.g., add to sinigang, ginisang gulay, or mixed veggie dishes) to help balance your plate.
- Pair it with lean protein (isda, manok, itlog, tofu) to make your meal more satisfying.
- Go easy on salty toppings and sauces; keep the dish flavorful with garlic, onion, herbs, and spices.
- For snacks, try chayote-based soup or a small side portion with a protein-rich food.
Common Filipino dishes
Sinigang na chayote, Ginataang chayote with chicken or shrimp, Ginisang chayote with garlic and onion, Pinakbet with chayote, Chayote soup (clear or with miso/seasonings)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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