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Chayote nutrition: calories, carbs, GI, protein, fiber, fats

Chayote, fruit, raw
*all the values are displayed for the amount of 100 grams
Article author photo Arpi Gasparyan by Arpi Gasparyan | Last updated on August 30, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Chayote

Carbs in chayote

Chayote is 92% water and 8% nutrients, primarily carbs. One hundred grams of chayote contains 4.51g of carbs, which covers only 2% of the daily need (in the case of a 2000-calorie diet).

Macronutrients chart

5% 92%
Protein:
Daily Value: 2%
0.82 g of 50 g
2%
Fats:
Daily Value: 0%
0.13 g of 65 g
0%
Carbs:
Daily Value: 2%
4.51 g of 300 g
2%
Water:
Daily Value: 5%
94.24 g of 2,000 g
5%
Other:
0.3 g

Carbs per serving size

The average serving size of chayote is 1 cup, weighing 132g. One serving of chayote contains 5.95g of carbs.

One chayote weighing 203g contains 9.16g of carbs.

Chayote net carbs

62.3% (2.81g) of chayote carbs are net carbs, while the remaining 37.7% (1.7g) is dietary fiber. Chayote is low in carbs; therefore, it fits well in low-carb diets such as keto.

Fiber content ratio for Chayote

37% 38% 25%
Sugar: 1.66 g
Fiber: 1.7 g
Other: 1.15 g

Chayote Calories

Calories per 100g

Chayote is very low in calories. One hundred grams of chayote provides 19 calories, most of which are provided by carbs.

Calories per serving size

One serving of chayote (1 cup, weighing 132g) provides 25.1 calories.

One chayote (203g) provides 38.6 calories.

Comparison

Compared to all foods in our database, chayote is in the top 3% of foods low in calories.

Along with the foods below, chayote is more frequently compared to potatoes. One hundred grams of boiled chayote and boiled potatoes provide 24 and 87 calories, respectively. While having similar levels of protein and fats, potatoes contain almost four times more carbs.

FoodCalories, per servingCalories, per 100g
Guava37.4 (1 fruit)68
Quince52.4 (1 fruit)57
Apple65 (1 cup)52
Papaya62.4 (1 cup)43
Bitter melon7.2 (0.5 cup)30
Chayote, raw25.1 (1 cup)19
Zucchini21.1 (1 cup)17

Summary table & burning estimates

We have calculated the duration and number of calories a person will burn by performing a certain type of activity, measured by a method called Met or Metabolic Equivalent of a Task (1, 2).

The table below shows the time and type of activity a person should perform to burn 25.1 calories from one cup of chayote.

 60kg person80kg person100kg person
Walking7.5 min5.5 min4.5 min
Running2.5 min2 min1.5 min
Cycling3.5 min2.5 min2 min
Aerobics3.5 min3 min2.5 min

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  2. 2011 Compendium of Physical Activities
Article author photo Arpi Gasparyan
Education: General Medicine at YSMU
Last updated: August 30, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Chayote

Chayote
Calories ⓘ Calories per 100-gram serving 19
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2.81 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (1" pieces) (132 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.1 (alkaline)
TOP 24% Folate, food ⓘHigher in Folate, food content than 76% of foods
TOP 25% Folate ⓘHigher in Folate content than 75% of foods
TOP 26% Vitamin C ⓘHigher in Vitamin C content than 74% of foods
TOP 34% Folate, DFE ⓘHigher in Folate, DFE content than 66% of foods
TOP 40% Fiber ⓘHigher in Fiber content than 60% of foods

Chayote calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 19

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 13% 9% 8% 12% 1% 21% 41% 25% 2% 6%
Calcium: 17 mg of 1,000 mg 2%
Iron: 0.34 mg of 8 mg 4%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 18 mg of 700 mg 3%
Potassium: 125 mg of 3,400 mg 4%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.74 mg of 11 mg 7%
Copper: 0.123 mg of 1 mg 14%
Manganese: 0.189 mg of 2 mg 8%
Selenium: 0.2 µg of 55 µg 0%
Choline: 9.2 mg of 550 mg 2%

Mineral chart - relative view

Copper
0.123 mg
TOP 44%
Manganese
0.189 mg
TOP 52%
Calcium
17 mg
TOP 59%
Zinc
0.74 mg
TOP 60%
Potassium
125 mg
TOP 77%
Magnesium
12 mg
TOP 79%
Iron
0.34 mg
TOP 83%
Choline
9.2 mg
TOP 86%
Phosphorus
18 mg
TOP 89%
Selenium
0.2 µg
TOP 94%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.12 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 7.7 mg of 90 mg 9%
Vitamin B1: 0.025 mg of 1 mg 2%
Vitamin B2: 0.029 mg of 1 mg 2%
Vitamin B3: 0.47 mg of 16 mg 3%
Vitamin B5: 0.249 mg of 5 mg 5%
Vitamin B6: 0.076 mg of 1 mg 6%
Folate: 93 µg of 400 µg 23%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 4.1 µg of 120 µg 3%

Vitamin chart - relative view

Folate
93 µg
TOP 25%
Vitamin C
7.7 mg
TOP 26%
Vitamin K
4.1 µg
TOP 58%
Vitamin B6
0.076 mg
TOP 71%
Vitamin B5
0.249 mg
TOP 78%
Vitamin B3
0.47 mg
TOP 79%
Vitamin E
0.12 mg
TOP 84%
Vitamin B1
0.025 mg
TOP 84%
Vitamin B2
0.029 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 12% 12% 10% 9% 6% 1% 9% 11% 7%
Tryptophan: 11 mg of 280 mg 4%
Threonine: 40 mg of 1,050 mg 4%
Isoleucine: 44 mg of 1,400 mg 3%
Leucine: 77 mg of 2,730 mg 3%
Lysine: 39 mg of 2,100 mg 2%
Methionine: 1 mg of 1,050 mg 0%
Phenylalanine: 47 mg of 1,750 mg 3%
Valine: 63 mg of 1,820 mg 3%
Histidine: 15 mg of 700 mg 2%

Fat type information

29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g

All nutrients for Chayote per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 19kcal 1% 97% 2.5 times less than OrangeOrange
Protein 0.82g 2% 87% 3.4 times less than BroccoliBroccoli
Fats 0.13g 0% 91% 256.2 times less than Cheddar CheeseCheddar Cheese
Vitamin C 7.7mg 9% 26% 6.9 times less than LemonLemon
Net carbs 2.81g N/A 63% 19.3 times less than ChocolateChocolate
Carbs 4.51g 2% 61% 6.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.34mg 4% 83% 7.6 times less than BeefBeef
Calcium 17mg 2% 59% 7.4 times less than MilkMilk
Potassium 125mg 4% 77% 1.2 times less than CucumberCucumber
Magnesium 12mg 3% 79% 11.7 times less than AlmondAlmond
Sugar 1.66g N/A 62% 5.4 times less than Coca-ColaCoca-Cola
Fiber 1.7g 7% 40% 1.4 times less than OrangeOrange
Copper 0.12mg 14% 44% 1.2 times less than ShiitakeShiitake
Zinc 0.74mg 7% 60% 8.5 times less than BeefBeef
Phosphorus 18mg 3% 89% 10.1 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.12mg 1% 84% 12.2 times less than KiwifruitKiwifruit
Selenium 0.2µg 0% 94%
Manganese 0.19mg 8% 52%
Vitamin B1 0.03mg 2% 84% 10.6 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 88% 4.5 times less than AvocadoAvocado
Vitamin B3 0.47mg 3% 79% 20.4 times less than Turkey meatTurkey meat
Vitamin B5 0.25mg 5% 78% 4.5 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 71% 1.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 4.1µg 3% 58% 24.8 times less than BroccoliBroccoli
Folate 93µg 23% 25% 1.5 times more than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.03g 0% 89% 210.5 times less than BeefBeef
Monounsaturated Fat 0.01g N/A 92% 979.9 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 89% 827.6 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 27.7 times less than Chicken meatChicken meat
Threonine 0.04mg 0% 95% 18 times less than BeefBeef
Isoleucine 0.04mg 0% 94% 20.8 times less than Salmon rawSalmon raw
Leucine 0.08mg 0% 94% 31.6 times less than Tuna BluefinTuna Bluefin
Lysine 0.04mg 0% 96% 11.6 times less than TofuTofu
Methionine 0mg 0% 99% 96 times less than QuinoaQuinoa
Phenylalanine 0.05mg 0% 94% 14.2 times less than EggEgg
Valine 0.06mg 0% 94% 32.2 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 96% 49.9 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 19
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
2%
Total Carbohydrate 5g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 17mg 2%

Iron 0mg 0%

Potassium 125mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Chayote nutrition infographic

Chayote nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.