Vegetable
boiled salted chayote.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked salted chayoteboiled salted chow-chowboiled salted mirlitonboiled salted sayotecooked salted vegetable pearboiled salted iskusboiled salted bangalore kathirikai
SERVING
CALORIES
22
PROTEIN
0.60g
CARBS
4.5g
FAT
0.20g
FIBER
1.7g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein0.60g1%
Carbohydrates4.5g2%
Fiber1.7g6%
Sugar1.8g4%
Total fat0.20g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water93g—
MINERALS
Sodium300mg13%
Potassium125mg3%
Calcium13mg1%
Iron0.20mg1%
Magnesium12mg3%
Phosphorus18mg1%
Zinc0.50mg5%
Copper0.02mg2%
Manganese0.15mg7%
Selenium0.20µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C8.0mg9%
Vitamin D0µg0%
Vitamin E0.12mg1%
Vitamin K4.1µg3%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.25mg5%
Vitamin B60.08mg5%
Folate (B9)47µg12%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup160g
1 oz28.4g
1 lb453.6g
1 piece200g
HEALTH BENEFITS
Why eat it.
- ✓High in folate which supports healthy cell division and pregnancy
- ✓Low calorie density makes it excellent for weight management
- ✓Contains antioxidants like myricetin that may support heart health
- ✓Provides dietary fiber to aid in healthy digestion
- ✓Contains potassium which helps regulate blood pressure
COOKING TIPS
In the kitchen.
- 1Boil in salted water for 10-15 minutes until fork-tender but not falling apart
- 2Peeling is optional for young chayote but recommended for older, tougher skins
- 3The central seed is edible and has a pleasant nutty flavor when boiled
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 3-5 days
- Keep separate from strong-smelling foods as it can absorb odors
- Do not freeze if you want to maintain the firm texture; freezing makes it mushy
FAQ
Frequently asked questions.
How long does boiled salted chayote last in the fridge?
It typically stays fresh for 3 to 5 days when stored in a sealed container in the refrigerator.
Can I freeze boiled chayote?
Yes, but the texture will become significantly softer and more watery upon thawing. It is best used in soups after freezing.
What is a good substitute for boiled chayote?
Zucchini, summer squash, or firm cucumbers are the best substitutes in terms of texture and mild flavor.
Do I need to peel chayote before boiling?
Young, small chayotes have tender skin that is edible. Larger, older ones have tough skin that should be peeled before or after boiling.
Is boiled chayote good for weight loss?
Yes, it is very low in calories and high in water and fiber, which helps you feel full for longer.
How do I know if the chayote is cooked perfectly?
It should be translucent and easily pierced with a fork, similar to a cooked potato but slightly firmer.
Can I eat the seed of the chayote?
Yes, the flat seed in the center is completely edible and is often considered the tastiest part by many.
What are the main vitamins in boiled chayote?
It is particularly rich in Vitamin B9 (folate) and Vitamin C, even after the boiling process.
Is boiled salted chayote high in sodium?
Because it is prepared with salt, it contains more sodium than raw chayote. If you are on a low-sodium diet, rinse it or boil without salt.
