Group · Vegetables
Chayote
The chayote, called christophine in the French Caribbean and chouchou in Réunion, is a pale green, pear-shaped member of the gourd family. Native to Mexico, it has become a staple vegetable of all Creole cooking.
In terms of nutrition facts, raw it provides just 19.1 kcal per 100 g, with 2.8 g of carbohydrate, 1.7 g of fibre and 0.82 g of protein. It provides 125 mg of potassium, 17 mg of calcium and 7.7 mg of vitamin C per 100 g, and contains 94.2 g of water.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 19 kcal |
| Kilojoules | 80 kJ |
| Protein | 0,9 g |
| Carbohydrate | 2,8 g |
| Fat | 0,2 g |
| Fibre | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,12 mg12 %
- Vitamin C7,7 mg10 %
- Manganese0,19 mg10 %
- Zinc0,74 mg7 %
- Potassium125 mg6 %
- Vitamin K14,1 µg5 %
- Vitamin B60,08 mg5 %
- Vitamin B50,25 mg4 %
- Vitamin B9dietary folate equivalents93 µg
See the other 8 nutrients
- Magnesium12 mg3 %
- Vitamin B30,47 mg3 %
- Phosphorus18 mg3 %
- Iron0,34 mg2 %
- Vitamin B10,03 mg2 %
- Calcium17 mg2 %
- Vitamin B20,03 mg2 %
- Vitamin E0,12 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
19.1 kcal: it is one of the lightest vegetables in our database. Its water content explains everything. It fills the plate and goes with anything without weighing it down.
Its flesh is very neutral: it takes on the flavour of the dish. It is a base, like the courgette: gratin, curry, stir-fry. It needs to be seasoned boldly.
It releases a sticky sap when peeled. It dries on your fingers and tightens the skin. Peel it under a trickle of water, or wear gloves: it is the only drawback of this vegetable.
All of it is edible, including the seed. The large flat central seed is tender and edible, unlike the seeds of other gourds. The young shoots are also eaten in its countries of origin.
It keeps for three weeks. In the vegetable drawer, unwrapped. Its thick skin protects it far better than a courgette.