Chayote

Sechium edule

Chayote is a Central American vegetable-fruit renowned for its mild delicate flavor and tender crisp texture. Good source of vitamin C (16% DV) supporting immune function and antioxidant defense. Rich in dietary fiber (1.1g) supporting digestive health and regular bowel function. Contains polyphenols and antioxidants with powerful anti-inflammatory benefits. Very low in calories (19 per 100g) ideal for weight management. Contains potassium supporting heart health and blood pressure regulation. Contains copper supporting collagen synthesis and immune function. Unique organic compounds providing distinctive mild flavor and traditional wellness benefits. Native to Central America, chayote gaining recognition as distinctive versatile vegetable-fruit supporting comprehensive wellness.

Calories

1.1g

Fiber

20%

Vitamin C

Photo Gallery

Explore Chayote in stunning detail

Chayote - Main View

Nutrition Facts

Calories

per 100g

Carbs

4.5g

per 100g

Protein

0.6g

per 100g

Fiber

1.1g

per 100g

Sugar

1.2g

per 100g

Fat

0.1g

per 100g

💊Vitamins

Per 100g

Vitamin C

20% DV

12 mg

Immune function, antioxidant defense, collagen synthesis, wound healing

Folate (B9)

6% DV

24 mcg

Cell division, DNA synthesis, neurological function, fetal development

Pyridoxine (B6)

4% DV

0.07 mg

Brain development, immune function, mood regulation, neurological support

⚡Minerals

Per 100g

Potassium

4% DV

125 mg

Heart health, blood pressure regulation, muscle function

Copper

6% DV

0.05 mg

Collagen synthesis, iron metabolism, immune function

Manganese

3% DV

0.07 mg

Bone health, metabolism, antioxidant support

🛡️Antioxidants

Vitamin CPolyphenolsFlavonoidsOrganic acids

🌿Phytonutrients

Polyphenols - powerful antioxidant compounds with anti-inflammatory and cardiovascular benefitsFlavonoids - antioxidant pigments with neuroprotective and anti-cancer propertiesOrganic acids - natural compounds with digestive and flavor-enhancing propertiesCarotenoids - antioxidant compounds with eye health and immune-supporting properties

📊Glycemic Index

Per Serving

Nutrition breakdown for one serving

📏

Serving Size

100g fresh chayote

Calories

19kcal

Breakdown

Carbs

4.5g

Fiber

1.1g

4% DV

Sugar

1.2g

Protein

0.6g

Fat

0.1g

Vitamin C

💊

12mg

20% DV

Potassium

⚡

125mg

4% DV

Health Benefits

Good vitamin C (20% DV) supports immune function and antioxidant defense

Good copper (6% DV) supports collagen synthesis and immune function

Good fiber (1.1g) supports digestive health and regular bowel function

Good potassium (4% DV) supports heart health and blood pressure regulation

Rich polyphenols and flavonoids provide anti-inflammatory and antioxidant benefits

Unique organic compounds provide mild flavor and traditional digestive benefits

Exceptionally low calorie (19/100g) ideal for weight management and metabolic health

Exceptionally low glycemic index (15) and load (1) ideal for blood sugar management

Good folate (6% DV) supports cell division and neurological function

Central American tradition supporting centuries of wellness practices

Origin & Distribution

Native Region

Central America, Mexico, Guatemala, Honduras

Global Presence

Mexico

Guatemala

Honduras

El Salvador

Costa Rica

Panama

Caribbean

Central America

Top Producers

MexicoGuatemalaHondurasCentral America

Historical Background

Chayote native to Central America with traditional cultivation spanning centuries by Mesoamerican peoples. Ancient use in Aztec and Mayan cultures. Central American food staple spanning generations. Traditional Central American cuisine foundation. Colonial period documentation expanding knowledge. Modern cultivation expanding globally to Mexico, Caribbean, and international regions. Scientific research validating traditional nutritional and wellness benefits. Culinary tradition continuing in Central American and Caribbean cuisine as distinctive versatile vegetable-fruit.

Peak Season

Best Time to Enjoy

Peak season September-November in Northern Hemisphere

3 Varieties Available

Explore Varieties

Each variety offers unique flavors, textures, and culinary applications

Green Prickly

Mexico, primary variety

Color

Light green flesh, bumpy green exterior

Taste Profile

Mild delicate flavor, tender texture

Best For

Fresh eating, cooking, traditional preparations

Smooth White

Caribbean, regional variety

Color

White flesh, smooth pale exterior

Taste Profile

Subtle mild flavor, creamy texture

Best For

Cooking, soups, Caribbean preparations

Yellow Round

Central America, heritage variety

Color

Pale yellow flesh, round yellow exterior

Taste Profile

Mild slightly sweet flavor

Best For

Fresh eating, salads, specialty preparations

Storage & Selection Guide

Keep your fruit fresh and delicious for longer

How to Choose the Perfect Fruit

Select firm chayote without soft spots or bruises

Choose green or yellow color indicating ripeness based on variety

Press gently - should be firm without yielding

Look for fresh appearance indicating quality

Avoid heavily wrinkled or deteriorated specimens

Check for uniform color and size

Purchase from farmers markets or specialty grocers

Select consistent size for even cooking

Proper Storage Methods

Store at room temperature up to 1-2 weeks

Refrigerate for extended storage up to 4-6 weeks

Keep in produce drawer separate from strong-smelling foods

Can be frozen raw or cooked up to 3 months

Best consumed fresh shortly after purchase

Peel skin before cooking or serving

Avoid plastic wrap - allow air circulation

Use quickly for optimal flavor and nutritional content

Shelf Life Guide

Refrigerated

28-42 days in produce drawer

Average Shelf Life

42 days

Freezing Instructions

Preserve freshness for months

2-3 months

Chayote best consumed fresh

Can be frozen raw or cooked up to 3 months

Blanch before freezing for best quality

Thaw before consuming for best texture

Frozen chayote excellent for cooked dishes

Frozen fruit maintains vitamin C content

Freeze in portions for convenient serving

Pro Tip

Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.

Culinary Journey

Discover delicious possibilities

Common Uses

Fresh fruit eating

Cooking preparation

Soup ingredient

Stir-fry ingredient

Salad preparation

Sautéed vegetable

Traditional Central American preparation

Versatile ingredient

Perfect Pairings

Garlic - flavor enhancement

Lime - citrus brightness

Cilantro - fresh complement

Onions - savory pairing

Peppers - spice pairing

Cumin - spice warming

Butter - richness enhancement

Tomato - savory contrast

Popular Recipes

Fresh chayote salad

Chayote soup

Chayote stir-fry

Sautéed chayote

Chayote gratin

Chayote curry

Traditional Central American dish

Caribbean specialty preparation

Refreshing Beverages

Chayote smoothie

Chayote juice

Blended vegetable drink

Green juice ingredient

Wellness beverage

Detox drink

Vegetable water

Nutritious blend

Safety Information

Allergy Information:

Chayote allergies extremely rare with minimal documented cases. Vegetable allergies uncommon. Allergic reactions very uncommon. Generally safe for all individuals. Those with plant family sensitivities should consult allergist. Possible cross-reactivity with similar vegetables but very rare.

Pesticide Concerns:

Chayote cultivated with varying pesticide practices in Central America. Organic chayote available from certified producers. Conventional fruit acceptable with water rinsing. Central American suppliers often emphasizing traditional and sustainable cultivation practices.

Who Should Avoid:

• Individuals with documented plant family allergies - though chayote reactions very rare
• Those with gourd family allergies - possible cross-reactivity though unlikely
• Individuals on specific medications - consult provider if concerns about raw vegetables
• Those with vegetable sensitivities - cross-reactivity possible though minimal documented
• Individuals with specific medical conditions - consult healthcare provider if concerns

Possible Side Effects:

•Allergic reactions (very rare) ranging from mild symptoms to swelling
•Digestive benefits from fiber - may need gradual introduction
•Minimal side effects documented for fresh chayote
•Generally well-tolerated by all individuals
•Rare reactions in plant-sensitive individuals

Preparation Safety:

• Rinse chayote under water before peeling
• Use clean utensils for handling and preparation
• Wash hands after handling raw vegetable
• Peel skin carefully before consumption
• Discard any moldy or deteriorated vegetable
• Use fresh chayote within 1-2 weeks or refrigerate
• Freeze for long-term safe storage
• Start with small amounts to assess individual tolerance
• Follow proper food safety guidelines for handling
• Store properly to maintain freshness and safety

Fun Facts

Surprising trivia you'll love!

Chayote native to Central America with traditional cultivation by Aztec and Mayan civilizations for centuries

Good vitamin C (20% DV) supports immune function among Central American vegetables

Distinctive mild delicate flavor provides culinary versatility and recipe adaptability

Good copper (6% DV) supports collagen synthesis and immune system function

Exceptionally low calorie (19/100g) among lowest of all vegetables supporting weight management

Rich polyphenols and flavonoids provide antioxidant benefits comparable to cultivated vegetables

Exceptionally low glycemic index (15) and load (1) ideal for blood sugar management and diabetes-friendly

Very high water content (93.5%) supporting superior hydration and cellular health

Organic compounds naturally present supporting traditional digestive and wellness practices

Wide global availability makes chayote accessible vegetable available in most international markets

Frequently Asked Questions

What makes chayote unique among Central American vegetables and what is the significance of its mild delicate flavor?

Health

Chayote distinctive Central American vegetable-fruit with unique characteristics. MILD FLAVOR: Distinctive delicate mild flavor characteristic. Subtle taste profile. Neutral foundation. Flavor versatility. Taste adaptability. FLAVOR SIGNIFICANCE: Mildness enables versatility. Flavor absorption. Culinary flexibility. Traditional use. Pairing advantage. GOOD VITAMIN C: 20% DV good content. Immune support. Antioxidant benefits. Seasonal benefit. Nutritional value. TENDER TEXTURE: Tender crisp texture unique. Firm consistency. Pleasant sensation. Textural appeal. Eating experience. COMPARED TO ZUCCHINI: Chayote milder taste. Different profile. Lower calorie. Unique benefit profile. Complementary characteristics. COMPARED TO SQUASH: Chayote more delicate. Less dense. Different texture. Unique flavor profile. Versatile applications. ORGANIC COMPOUNDS: Natural compounds present. Digestive benefit. Flavor characteristic. Traditional use. Health support. POLYPHENOL RICHNESS: Rich antioxidant compounds. Anti-inflammatory benefits. Cardiovascular support. Disease prevention. Cellular protection. VERSATILE VEGETABLE: Culinary flexibility. Multiple applications. Cooking methods. Recipe diversity. Ingredient versatility. BOTTOM LINE: Chayote distinctive Central American vegetable-fruit with good vitamin C (20% DV), good copper (6% DV), distinctive mild delicate flavor providing taste neutrality and culinary versatility, tender crisp texture, unique organic compounds with digestive benefits, rich polyphenols with anti-inflammatory benefits, exceptionally low glycemic profile, Central American heritage, and distinctive nutritional and culinary profile central to Central American cuisine.

What are the best culinary applications for chayote and which Central American recipes showcase its flavor?

Recipes

Chayote versatile Central American vegetable-fruit ingredient with traditional applications emphasizing savory preparations and specialty dishes. FRESH EATING: Direct consumption possible. Raw vegetable eating. Mild taste. Simple enjoyment. Salad preparation. COOKING PREPARATION: Cooked dishes traditional. Tender vegetable. Recipe foundation. Culinary staple. CHAYOTE SALAD: Fresh chayote 2 cups diced, lime 1, cilantro 2 tablespoons, salt to taste. SOUP PREPARATION: Soup ingredient traditional. Broth base. Vegetable foundation. Nutritious preparation. CHAYOTE SOUP: Chayote 3 cups, broth 4 cups, garlic 2 cloves, simmer 15 minutes. STIR-FRY PREPARATION: Stir-fry ingredient popular. Quick cooking. Tender result. Flavor absorption. CHAYOTE STIR-FRY: Chayote 3 cups cubed, garlic, oil, soy sauce, cook 5-7 minutes. SAUTÉED PREPARATION: Sautéing traditional. Butter base optional. Seasoning flexible. Simple preparation. CHAYOTE SAUTÉ: Chayote 2 cups, butter 2 tablespoons, garlic, cook until tender. CURRY PREPARATION: Curry ingredient modern. Spice pairing. Flavor absorption. Exotic application. BOTTOM LINE: Chayote quintessential Central American vegetable-fruit ingredient with traditional fresh eating and salad applications as primary consumption, soup as savory foundation, stir-fry as quick preparation, sauté as simple enhancement, curry as modern application, and recipes highlighting distinctive mild delicate flavor, good vitamin C and copper content delivery, organic compounds with digestive benefits, exceptionally low calorie and glycemic profile, and Central American culinary tradition.

Is chayote safe for consumption and what populations should be aware of?

Safety

Chayote safe for consumption with excellent safety record. Generally well-tolerated by all populations. ALLERGY INFO: Chayote allergies extremely rare. Vegetable allergies uncommon. Allergic reactions very uncommon. Generally safe for most individuals. Those with plant family sensitivities should consult allergist. Cross-reactivity with similar vegetables possible but rare. PREGNANCY CONSIDERATIONS: Chayote safe during pregnancy. Vitamin C beneficial. Fiber helpful. Folate beneficial. Water content helpful. Recommended consumption. Consult healthcare provider. BREASTFEEDING: Chayote safe during breastfeeding. Limited research available. Consult healthcare provider. Infant safety considerations important. Traditional use supportive. CHILDREN CONSIDERATIONS: Chayote safe for children. Mild flavor appealing. Tender texture pleasant. Nutritious food option. Age-appropriate consumption. MEDICATION INTERACTIONS: Chayote minimal medication interaction. No known significant interactions. Medical consultation optional. Generally compatible. KIDNEY PATIENTS: Chayote low potassium (4% DV). Kidney disease patients safe. Excellent option. Low potassium advantage. ORAL HEALTH: Very low acidity content. Tooth enamel protection. Generally safe. Moderation important. SIDE EFFECTS: Minimal side effects documented. Allergic reactions very rare. Digestive benefits from fiber beneficial. Most individuals tolerating well. STORAGE SAFETY: Proper storage important. Use before deterioration. Fresh consumption optimal. Freezing maintains safety. PESTICIDE CONCERNS: Chayote cultivated with varying practices in Central America. Organic chayote available. Conventional fruit acceptable. Rinse before consuming. Central American suppliers often sustainable. BOTTOM LINE: Chayote safe for consumption for all populations with excellent safety record, extremely rare allergies with minimal cross-reactivity, minimal medication interactions, safe during pregnancy with folate benefits, safe for children with appealing mild flavor, low potassium benefit for kidney disease patients, minimal oral health concerns, and generally safe with minimal precautions needed.

What is the cultural significance of chayote in Central American cuisine and how has it been recognized globally?

Culture

Chayote profound cultural significance in Central American culinary tradition and emerging global interest in versatile vegetables. CENTRAL AMERICAN ORIGINS: Native to Central America. Traditional cultivation centuries. Mesoamerican agricultural heritage. Regional significance. Historical root. INDIGENOUS USES: Aztec and Mayan traditional staple. Food heritage spanning centuries. Traditional knowledge. Cultural practice. Indigenous wellness. REGIONAL IDENTITY: Central American signature vegetable. Regional agricultural heritage. Regional economic importance. Cultural symbol. Indigenous pride. MESOAMERICAN HERITAGE: Aztec and Mayan cultivation center. Indigenous knowledge. Traditional practices. Tribal connection. Cultural meaning. MARKET STATUS: Wide market presence. Common regional ingredient. Strong recognition. Mainstream market. Everyday ingredient. MODERN EXPANSION: Versatile vegetable movement growth. Global market recognition. Export development strong. International availability increasing. Universal interest growing. HEALTH TRENDS: Contemporary superfruit recognition. Low calorie emphasis. Antioxidant benefits. Scientific validation. Health community interest. DIASPORA SIGNIFICANCE: Central American communities maintaining traditions. Cultural heritage preservation. Identity connection. Intergenerational transmission. GLOBAL CULTIVATION: Successful worldwide cultivation. Multiple regions producing. Export development strong. Global availability. Market expansion. CULINARY REVIVAL: Contemporary chef interest. Modern applications. Heritage ingredient innovation. Culinary artistry. Specialty market. SUSTAINABILITY FOCUS: Traditional cultivation methods. Biodiversity support. Heritage preservation. Environmental stewardship. Conservation importance. GLOBAL RECOGNITION: International awareness strong. Vegetable community appreciation. Consumer awareness growing. Global market presence. Mainstream positioning. BOTTOM LINE: Chayote profound cultural significance as Central American vegetable native to region, traditional cultivation heritage of Aztec and Mayan cultures spanning centuries, Central American agricultural and culinary identity, traditional food staple and cultural practice significance, regional mainstream market presence, global cultivation expansion, contemporary versatile vegetable movement recognition emphasizing nutritional benefits, strong international market presence and widespread availability, diaspora heritage preservation, authentic Central American sourcing appreciation, and established global market recognition as distinctive Central American culinary vegetable ingredient.