Chayote Fruit (Cooked, Boiled, Drained, Without Salt) – Nutritional Information
Chayote, also known as vegetable pear, is a versatile and nutritious fruit that can be enjoyed in a variety of dishes. When cooked, boiled, and drained without salt, it retains a remarkable profile of vitamins, minerals, and fiber, making it a healthy addition to many meals. Chayote has a mild flavor that pairs well with both savory and sweet ingredients, making it a popular choice in soups, salads, and side dishes.
Below is a breakdown of its nutritional composition per 100g serving:
| Nutrient | Amount |
|---|---|
| Energy | 24.0 kcal |
| Protein | 0.62 g |
| Fat | 0.48 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 5.09 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 | 1.0 mg |
| Zinc | 0.31 mg |
| Copper | 0.11 mcg |
| Manganese | 0.169 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 8.0 mg |
| Thiamin (B1) | 0.026 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 0.42 mg |
| Vitamin B6 | 0.118 mg |
| Folate (B9) | 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 free from common allergens such as dairy, nuts, gluten, and soy. This makes it a great option for individuals with food sensitivities or those following an allergy-friendly diet.
Dietary Preferences
- Vegan-Friendly: Chayote contains no animal products, making it suitable for vegans.
- Gluten-Free: Naturally gluten-free, chayote can be safely included in gluten-free diets.
- Low-Calorie: With only 24 calories per 100 grams, chayote is a perfect choice for those looking to maintain a low-calorie or weight-conscious diet.
- Low in Saturated Fat: Chayote is free from saturated fats, making it heart-healthy.
- High in Fiber: This fruit is rich in fiber, promoting digestive health and aiding in maintaining a healthy weight.
Cooking Tips and Usage
Chayote is incredibly versatile and can be enjoyed in numerous ways. It can be boiled, sautéed, or baked, and is commonly added to salads, stews, and stir-fries. When boiled and drained, it has a tender texture and a mild flavor, making it a great base for various seasonings and flavorings. For those who are looking for a nutritious yet low-calorie addition to their meals, chayote is an excellent choice.
Conclusion
Chayote is a nutrient-rich fruit that provides essential vitamins and minerals while being low in calories and fat. Its mild flavor and versatility make it an excellent addition to a variety of dishes. Whether you’re looking for a healthy side dish, a savory salad ingredient, or a way to enhance your favorite recipes, chayote is a great option to include in your diet. With its wealth of health benefits, it’s no wonder that this humble fruit is gaining popularity in kitchens around the world.
