Vegetable
boiled unsalted chayote.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
boiled chow chowboiled sayoteboiled mirlitonboiled vegetable pearboiled iskushboiled christophene
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 fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water93.8g—
MINERALS
Sodium1.0mg0%
Potassium125mg3%
Calcium13mg1%
Iron0.20mg1%
Magnesium12mg3%
Phosphorus18mg1%
Zinc0.50mg5%
Copper0.10mg11%
Manganese0.15mg7%
Selenium0.20µg0%
VITAMINS
Vitamin A0µg0%
Vitamin C8.0mg9%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K4.1µg3%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.20mg4%
Vitamin B60.10mg6%
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 cup140g
1 oz28.4g
1 lb453.6g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓High in folate which supports healthy pregnancy and cell division
- ✓Extremely low in calories, making it ideal for weight management
- ✓Contains antioxidants like myricetin that may support heart health
- ✓Provides dietary fiber to aid in healthy digestion
- ✓Low glycemic index suitable for blood sugar management
COOKING TIPS
In the kitchen.
- 1Boil until just tender-crisp (about 10-15 minutes) to prevent it from becoming mushy
- 2The central seed is edible and has a nutty flavor when boiled
- 3If the skin is tough or prickly, peel it before boiling; younger chayote skins are edible
STORAGE
Keep it fresh.
- Store boiled chayote in an airtight container in the refrigerator for up to 3-5 days
- Can be frozen for up to 3 months, though the texture will become softer upon thawing
- Keep separate from strong-smelling foods as it can absorb odors
FAQ
Frequently asked questions.
How long does boiled chayote last in the fridge?
Boiled chayote will stay fresh for 3 to 5 days when stored in a sealed container in the refrigerator.
Can you freeze boiled chayote?
Yes, you can freeze it for up to 3 months, but be aware that the texture will become much softer and more watery once thawed.
What is a good substitute for boiled chayote?
Zucchini or summer squash are the best substitutes due to their similar mild flavor and water content.
Do I need to peel chayote before boiling?
It depends on the age. Young chayote has thin, edible skin. Older chayote can have tough or prickly skin that should be peeled.
Is boiled chayote healthy?
Yes, it is very low in calories and sodium while being a good source of folate and vitamin C.
How do I know when chayote is perfectly boiled?
It should be translucent and easily pierced with a fork, but still hold its shape without falling apart.
Is the seed inside the chayote edible?
Yes, the soft seed in the center is edible and often considered the tastiest part by many.
What does boiled chayote taste like?
It has a very mild, slightly sweet flavor, similar to a cross between a cucumber and a firm zucchini.
Can I use boiled chayote in salads?
Yes, chilled boiled chayote is excellent in salads, often paired with lime juice, cilantro, and onions.
