Chayote: The Unique Squash with Health-Boosting Qualities

Chayote, also known as vegetable pear or mirliton squash, is a green, wrinkled fruit that belongs to the gourd family. Though technically a fruit, it’s commonly prepared and consumed as a vegetable. Native to Central America, chayote has become a staple in various cuisines worldwide. Let’s delve into the fascinating world of chayote to explore its characteristics, health benefits, and nutritional content.



  • Type: Fruit (commonly used as a vegetable)
  • Origin: Central America
  • Color: Green, with a wrinkled surface
  • Flavor: Mild and crisp, somewhat similar to a cucumber
  • Texture: Crunchy when raw, tender when cooked
  • Shelf Life: Up to 4 weeks when stored in a cool, dry place
  • Uses: Salads, stir-fries, casseroles, and soups

Health Benefits

1. Low in Calories

Chayote is a low-calorie food, making it ideal for weight loss or maintenance.

2. High in Fiber

Rich in dietary fiber, chayote helps promote a healthy digestive system.

3. Rich in Antioxidants

Contains vitamin C and other antioxidants that help combat free radicals.

4. Good for the Heart

The fiber, potassium, and other nutrients in chayote support heart health.

5. Blood Sugar Regulation

Chayote’s fiber content also aids in stabilizing blood sugar levels.

6. Hydrating

Its high water content can help keep you hydrated.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 19 1%
Protein 0.8g 2%
Total Fat 0.1g <1%
Carbohydrates 4.5g 1%
Fiber 1.7g 7%
Sugars 1.7g 3%
Calcium 17mg 2%
Iron 0.3mg 2%
Magnesium 12mg 3%
Phosphorus 18mg 3%
Potassium 125mg 3%
Sodium 2mg <1%
Zinc 0.3mg 3%
Vitamin C 7.7mg 13%
Vitamin A 2 IU <1%
Folate 93mcg 23%


Whether you’re interested in weight management, cardiovascular health, or simply adding more variety to your diet, chayote is a versatile and nutritious option to consider.

Vegetable pear, Mirliton Squash

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