scored 91/100
Chayote is a mild, pale green squash native to Mesoamerica with extremely low calorie density and notable potassium and folate content, making it an ideal vegetable for nutrient-rich, calorie-restricted eating patterns.
2.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 91.
Chayote (Sechium edule) is a perennial vine fruit cultivated throughout Latin America, Asia, and the Mediterranean region. Despite its vegetable classification, it is botanically a fruit with a single large seed. The entire plant—fruit, leaves, roots, and tubers—has been used in traditional medicine and cuisine for centuries. Nutritionally, chayote is distinguished by its exceptional water content (94%), making it among the lowest-calorie vegetables available while providing meaningful quantities of potassium (125 mg/100g) and folate (93 mcg/100g). The folate content supports one-carbon metabolism and homocysteine regulation, both critical for cardiovascular and neurological health with aging. Its mild flavor and tender texture when cooked make it versatile for preparation methods that preserve heat-sensitive micronutrients. The low sodium and glycemic load, combined with dietary fiber, support metabolic flexibility and stable blood glucose—key markers for healthy aging. Chayote's neutral taste profile makes it an excellent base for nutrient-dense meal compositions without competing flavors.
Folate (93 mcg/100g) serves as a cofactor in one-carbon metabolism, helping convert homocysteine to methionine; elevated homocysteine is an independent risk factor for atherosclerosis and cardiovascular disease
High potassium-to-sodium ratio (125:2 mg) supports healthy blood pressure regulation and intracellular electrolyte balance without sodium-related fluid retention
Low carbohydrate density (4.51g/100g) and modest fiber content (1.7g) minimize blood glucose spikes, reducing chronic inflammation markers associated with aging
Chayote contains chlorogenic acid and other phenolic compounds that exhibit antioxidant and anti-inflammatory properties in in vitro studies
Chayote's low calorie density, absence of stimulating compounds, and balanced macronutrient profile make it suitable for any meal; potassium content supports daytime hydration and evening electrolyte balance
Breaks a fast
While low in calories, the minimal protein and carbohydrate content means chayote is best consumed as part of a complete meal with protein and healthy fat sources rather than as a standalone item
Per 100 g of the default form. Bars show how much higher or lower chayote is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chayote is classified as a vegetable. Chayote is a mild, pale green squash native to Mesoamerica with extremely low calorie density and notable potassium and folate content, making it an ideal vegetable for nutrient-rich, calorie-restricted eating patterns.
Chayote scores 91/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Folate, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.7 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, chayote is highest in Folate (~20% DV), Copper (~12% DV), Vitamin B6 (~12% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.4 g of net carbs (3.8 g total minus 1.4 g fiber).
Best any time of day. Chayote's low calorie density, absence of stimulating compounds, and balanced macronutrient profile make it suitable for any meal; potassium content supports daytime hydration and evening electrolyte balance
A typical serving is around 85 g (~16 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chayote alongside several other vegetable sources.
Chayote pairs nicely with: Pair with olive oil and lemon because fat-soluble absorption is minimal for chayote micronutrients, but the acidic pairing enhances folate bioavailability and adds flavor to mild flesh; Combine with leafy greens (spinach, kale) because complementary nutrient profiles—chayote provides potassium while greens provide additional folate and phytonutrients for synergistic antioxidant effects; Cook alongside cruciferous vegetables (broccoli, cauliflower) because both are low-calorie, nutrient-dense bases that create balanced, anti-inflammatory meals without competing flavors; Pair with legumes (lentils, beans) because chayote's low protein content complements legume protein, and combined fiber supports prebiotic fermentation for gut microbiome health.
Encyclopedia entries that supply the same signature nutrients chayote contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chayotecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.