Chayote Fruit (Cooked, Blended, Drained, with Salt)
Chayote is a versatile, mild-flavored vegetable often classified as a fruit, commonly found in various global cuisines. When cooked, blended, and drained, it becomes a soft and refreshing ingredient ideal for a variety of dishes. Known for its light texture and delicate taste, chayote can be used in salads, stir-fries, and as a base for soups or stews. This vegetable not only adds flavor and texture but also provides numerous health benefits due to its low-calorie content and impressive nutritional profile.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 22 kcal |
| Protein | 0.62 g |
| Total Fat | 0.48 g |
| Saturated Fat | 0.031 g |
| Carbohydrates | 4.5 g |
| Fiber | 2.8 g |
| Sugar | 1.89 g |
| Calcium | 13.0 mg |
| Iron | 0.22 mg |
| Magnesium | 12.0 mg |
| Phosphorus | 29.0 mg |
| Potassium | 173.0 mg |
| Sodium | 237.0 mg |
| Zinc | 0.31 mg |
| Copper | 0.11 mcg |
| Manganese | 0.169 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 8.0 mg |
| Thiamine (B1) | 0.026 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.42 mg |
| Vitamin B6 | 0.118 mg |
| Folate | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Chayote is naturally gluten-free and does not contain common allergens like dairy, nuts, or soy. However, individuals with a history of food sensitivities or allergies to specific fruits or vegetables may want to consult with a healthcare professional before consuming.
Dietary Preferences
Chayote is an excellent choice for a variety of dietary preferences and restrictions:
- Low-calorie: With just 22 kcal per 100 grams, it is ideal for those following a calorie-restricted diet or looking to manage their weight.
- Vegan and Vegetarian: This vegetable is plant-based, making it suitable for both vegan and vegetarian diets.
- Gluten-Free: Chayote is naturally gluten-free, making it a safe choice for those with celiac disease or gluten intolerance.
- Low-Fat: With only 0.48 grams of fat per 100 grams, it fits well into low-fat dietary plans.
- High in Fiber: At 2.8 grams of fiber per 100 grams, it supports digestive health and is beneficial for those on high-fiber diets.
Advice on Preparation
To make the most out of chayote, it is important to cook it properly to soften its texture. After peeling and removing the pit, the fruit can be boiled, steamed, or sautéed. If you’re preparing it as part of a salad or a cold dish, blanching or lightly steaming it is recommended to preserve its fresh flavor while maintaining a crisp texture. Blending and draining the cooked chayote helps to reduce moisture, giving it a smoother consistency that is perfect for soups or sauces.
Chayote pairs well with a variety of flavors, including garlic, onions, cilantro, and lime, making it a great addition to both savory and mildly spiced dishes. It can also be used as a substitute for potatoes or zucchini in many recipes.
Conclusion
Chayote is a nutritious, low-calorie, and versatile ingredient that can enhance a wide range of recipes. With its delicate flavor and impressive nutrient content, including a good amount of fiber, potassium, and vitamin C, it is a great addition to any diet. Whether you’re following a specific dietary preference or simply looking to try something new, chayote is an excellent choice for creating healthy and delicious meals.
