Vegetables / Marrow Vegetables
Chayote fruit, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 16kcal / 2530kcal (0.63%) low |
Macronutrients
Protein | 0.3 g/ 71g (0.42%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 3.5 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 10 mg/ 70mg (14%) |
Minerals
Calcium | 25 mg/ 750mg (3%) |
Phosphorus | 10 mg/ 700mg (1%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Boiled chayote (chayote fruit). It’s a mild, watery vegetable, usually eaten as a side dish or mixed into viands and soups.
Why it matters to health
Chayote is low in calories (about 16 kcal per 100g) and very low in fat and cholesterol, so it’s a light option for meals. It also has dietary fiber (about 0.4g), which helps support regular digestion, and some natural sweetness from carbs and sugar (about 3.5g carbs, 1.7g sugar). Sodium is very low (about 5mg), which is helpful if you’re watching salt intake. Because it’s light and filling, it can help balance your plate when paired with rice and protein.
Healthier tips
- Use chayote as your extra volume on the plate: aim for about 1/2–1 cup per meal (depending on your appetite and rice portion).
- For 3 full meals + 1–2 snacks: include chayote in lunch or dinner, and keep snacks balanced (e.g., fruit + yogurt, or nuts + water).
- Keep the cooking simple: boil or sauté with minimal oil, and flavor with garlic, onion, herbs, or a small amount of soy sauce instead of salty sauces.
- If you’re adding it to stews or sinigang, add it early so it stays tender and doesn’t need extra oil.
Common Filipino dishes
Chayote salad, Ginataang chayote, Pinakbet with chayote, Sinigang with chayote, Nilagang baka with chayote
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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