Chayote Fruit (Raw) – Nutritional Information & Benefits
Chayote, also known as the vegetable pear or mirliton, is a mild-flavored, green, wrinkled fruit that belongs to the gourd family. Often used in culinary dishes for its versatile texture and mild taste, it is low in calories but rich in essential nutrients, making it a valuable addition to any balanced diet.
Nutritional Profile (per 100g of raw Chayote):
Nutrient | Amount |
---|---|
Energy | 19 kcal |
Protein | 0.82 g |
Fat | 0.13 g |
Saturated Fat | 0.028 g |
Carbohydrates | 4.51 g |
Fiber | 1.7 g |
Sugar | 1.66 g |
Calcium | 17 mg |
Iron | 0.34 mg |
Magnesium | 12 mg |
Phosphorus | 18 mg |
Potassium | 125 mg |
Sodium | 2 mg |
Zinc | 0.74 mg |
Copper | 0.123 mcg |
Manganese | 0.189 mg |
Selenium | 0.2 mcg |
Vitamin C | 7.7 mg |
Thiamin (B1) | 0.025 mg |
Riboflavin (B2) | 0.029 mg |
Niacin (B3) | 0.47 mg |
Vitamin B6 | 0.076 mg |
Folate (B9) | 93 mcg |
Vitamin B12 | 0.0 mcg |
Vitamin A | 0.0 mcg |
Vitamin E | 0.12 mg |
Vitamin D2 | 0.0 mcg |
Health Benefits of Chayote Fruit
Chayote is an excellent low-calorie food, perfect for those looking to maintain or lose weight without sacrificing nutrition. Despite its minimal calorie content, it offers a considerable amount of dietary fiber, which is beneficial for digestive health and promoting a feeling of fullness.
- Supports Digestion: The fiber content in chayote aids digestion, helping to regulate bowel movements and prevent constipation.
- Rich in Vitamin C: Chayote is a source of Vitamin C, a vital antioxidant that helps to boost the immune system, protect cells from oxidative damage, and support healthy skin.
- Promotes Heart Health: The fruit contains potassium, which can help manage blood pressure levels, and magnesium, which supports overall cardiovascular function.
- Bone Health: The modest calcium and magnesium content in chayote contribute to bone strength and help maintain optimal bone health.
- Supports Metabolism: Rich in B-vitamins, including thiamin, riboflavin, and niacin, chayote helps support the bodyโs energy production and metabolic processes.
- Boosts Skin Health: The antioxidants present in chayote, including Vitamin C and Vitamin E, may help protect the skin from damage caused by free radicals and environmental stressors.
Allergen Information
Chayote is generally considered safe for most people, including those with common food allergies. However, it is always advisable to check for any individual sensitivities before incorporating new foods into your diet. No major allergens are commonly associated with chayote, though cross-contamination with other allergens may occur in certain environments.
Dietary Preferences
Chayote is naturally gluten-free, vegan, and low in calories, making it a suitable choice for a variety of dietary preferences and restrictions. It is a great option for:
- Gluten-Free Diets
- Vegan and Vegetarian Diets
- Low-Calorie or Weight Management Plans
- Low-Carb Diets (in moderation, due to its carb content)
- Dairy-Free Diets
Culinary Tips and Usage
Chayote can be eaten both raw and cooked, making it a versatile ingredient in a wide range of dishes. When raw, it has a crunchy texture and a mild flavor, making it a great addition to salads, salsas, or as a refreshing snack. When cooked, it becomes tender and slightly sweet, perfect for stews, stir-fries, soups, and casseroles. Here are some ways to enjoy chayote:
- Raw: Slice thinly for salads or salsas.
- Cooked: Boil, steam, or stir-fry, or even bake it as a vegetable side dish.
- Stuffed: Hollow out the fruit and stuff it with grains, meats, or cheese for a delicious entrรฉe.
Conclusion
Chayote is an underutilized yet incredibly nutritious fruit that is worth incorporating into your meals. Low in calories and rich in fiber, vitamins, and minerals, it provides a range of health benefits, from supporting heart health to improving digestion. Whether you’re looking to maintain a balanced diet or add some variety to your meals, chayote offers a versatile and healthful option for any culinary repertoire.