10 Reasons to Add Chayote Squash to Your Diet

If you’ve never tried a chayote squash recipe, you may be pleasantly surprised at how tasty this lesser-known squash can be. Eaten raw or cooked, it has a mild flavor that makes it extremely versatile in the kitchen.

It’s also a very healthy food.

What is chayote? It’s a type of squash that is loaded with key nutrients, including B vitamins, potassium and vitamin C.

Plus, it possesses many impressive health benefits due to its high vitamin, mineral, antioxidant and phytochemical content.

What is chayote?

Chayote (Sechium edule) is a type of squash that belongs to the Cucurbitaceae or gourd family. It’s cultivated as a vegetable, but technically it’s a fruit.

Chayote is green and pear-shaped with a white inner flesh that has a mild flavor and a texture that is often described as somewhere between a cucumber and a potato.

What does it taste like? It’s mild, sweet, juicy and crisp. Many people say it reminds them of jicama.

Other names for chayote in English include vegetable pear, mirliton squash or chocho. In Latin America, it also goes by many other names, including papa del aire, cayota, chocho, and chuchu. (However, it is different than chocho protein, which comes from the chocho lupin legume.)

The chayote plant is perennial and native to the tropics of the Western Hemisphere. Chayote squash is available year-round with its peak season in the fall.

Most people use the flesh of the squash in recipes to obtain benefits, but there are also potential health benefits of chayote juice and tea.

Nutrition facts

If you’re making a chayote squash recipe, you may be wondering what kind of nutrients you get from your final product.

A one-cup serving of chayote (about 160 grams) contains approximately:

• Calories: 38.4
• Total Carbohydrates: 8.1 g
• Fiber: 4.5 g
• Sugar: 3 g
• Total Fat: 0.8 g
• Protein: 1 g
• Sodium: 1.6 mg (<1% DV*)
• Copper: 0.2 mg (22% DV)
• Vitamin C: 12.8 mg (14% DV)
• Pantothenic Acid: 0.7 mg (14% DV)
• Manganese: 0.3 mg (13% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Riboflavin: 0.1 mg (8% DV)
• Folate: 28.8 mcg (7% DV)
• Potassium: 277 mg (6% DV)
• Vitamin K: 7.5 mcg (6% DV)
• Magnesium: 19.2 mg (5% DV)
• Zinc: 0.5 mg (5% DV)
• Phosphorus: 46.4 mg (4% DV)
• Niacin: 0.7 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Chayote nutrition also contains some calcium, iron, selenium, thiamine, choline and vitamin E.

Benefits

1. Natural antimicrobial

An antimicrobial is something that kills microorganisms or stops their growth. Extracts of chayote’s leaf, stem and seed have been shown to have antimicrobial and antibacterial benefits against strains of bacteria that are often even antibiotic-resistant, such as methicillin-resistant staphylococci bacteria.

Research published in the journal Microbial Ecology in Health and Disease demonstrated how extracts of chayote exhibit impressive antimicrobial activity and even have potential clinical use as a “natural source of new powerful antimicrobial compounds.”

2. Great source of folate

Mirliton squash is rich in so many essential nutrients, with folate at top of the list.

What’s so great about foods rich in folic acid? This B vitamin is essential to cellular division and DNA formation in the human body.

A folate deficiency can lead to many unwanted symptoms, such as lack of energy, poor immune function and impaired digestion.

Folate is also an especially important nutrient for pregnant women to get enough of since it’s known to help in the prevention of neural tube defects, such as spina bifida, and other birth defects.

3. Digestion booster

With its significant levels of fiber and digestive-boosting nutrients (like folate), mirliton squash is a food that can encourage the health of the digestive system in multiple ways.

As a fiber-rich prebiotic food, mirliton squash helps prevent constipation while encouraging healthy bacteria to populate the gut. As research has shown, gut health plays a major role in physical as well as mental health.

4. Potential liver helper

Multiple studies have shown how chayote (Sechium edule) can help to boost liver health and function.

One lab study published in 2014 in the Journal of Agricultural and Food Chemistry highlighted how extracts of Sechium edule, which are already known to help decrease cholesterol levels, may also help prevent and improve fatty liver disease.

Animal research published in 2015 showed that extracts of S. edule shoots were able to modulate fat accumulation in the liver and even decrease obesity in animal subjects fed a high-fat diet.

More clinical research is needed on humans to verify these potential benefits, but as part of an overall healthy diet, chayote squash may offer a boost to liver health.

5. Potential cancer preventer

In vitro (test tube) research has shown that compounds found in chayote squash may inhibit the progression of certain cancer cells, such as leukemia and cervical cancer.

Another laboratory study tested extracts from the chayote (specifically the Madre Negra genotype) against human breast cancer cells and found that the fruit extract produced a clear antiproliferative effect in vitro, reducing viability of MCF-7 breast cancer cells and indicating pro-apoptotic activity. This suggests Sechium edule contains bioactive compounds with potential activity against breast cancer cell lines.

6. High in antioxidants

Chayote contains several antioxidant compounds, including vitamin C, flavonoids and carotenoids, that combat oxidative stress and protect cells from free radical damage. These antioxidants support cellular health and may help slow visible signs of aging while lowering the risk of chronic diseases linked to oxidative imbalance.

In fact, a randomized, double-blind, placebo-controlled clinical trial published in 2023 investigated the antioxidant effects of chayote in older adults with metabolic syndrome. In this six-month study, participants who received 1.5 grams per day of chayote supplementation showed significant reductions in oxidative stress markers, including plasma malondialdehyde levels, and increased activity of antioxidant enzymes, such as superoxide dismutase and glutathione peroxidase, compared to the placebo group.

The researchers concluded that chayote’s high polyphenol and flavonoid content likely contributed to its antioxidant and protective effects against cellular oxidative damage.

7. Satiety promoter

With its high fiber and water content yet very low calories, chayote promotes satiety and helps curb overeating. Its fiber slows digestion and supports balanced blood sugar levels, which may make it a valuable addition to a weight management plan.

Chayote holds meaningful amounts of soluble and insoluble fiber and complex polysaccharides, nutrients that plausibly influence appetite and gastric volume. Large human studies and systematic reviews of dietary fiber show that increasing fiber, particularly viscous/soluble types, slows gastric emptying, increases perceived satiety and can reduce subsequent energy intake.

For example, a systematic review of trials concluded that certain fibers and doses are effective at reducing appetite and energy intake in humans.

8. Heart health protector

Rich in potassium, folate, fiber and antioxidant compounds, chayote supports cardiovascular wellness. Studies suggest its nutrients may help maintain healthy blood pressure and cholesterol levels, promoting proper circulation and reducing oxidative stress that contributes to heart disease.

In a randomized-controlled trial of older adults with metabolic syndrome, participants who consumed a powdered chayote concentrate (500 milligrams three times daily) for six months showed significant reductions in blood pressure and HbA1c (a marker of long‐term blood sugar), along with increases in HDL (“good”) cholesterol, compared to placebo. These changes are known protective factors for heart disease risk.

The study also reported decreases in oxidative stress and inflammation, which are part of the causal pathways for cardiovascular damage.

9. Immune enhancer

As a source of vitamin C, zinc and plant phytonutrients, chayote may help strengthen immune defenses. These nutrients support the production and activity of white blood cells while reducing inflammation that can weaken immune response.

Research has revealed that chayote can increase levels of certain cytokines, antioxidant enzymes and gene expression markers related to immunity. For instance, a quasi-experimental trial on older adults with metabolic syndrome showed that six months of chayote supplementation increased antioxidant enzyme activity, decreased total oxidant status and increased expression of Nrf2 (an immune-related transcription factor) as well as IL-6, suggesting enhanced immune/inflammatory signaling via antioxidative pathways.

10. Inflammation fighter

Chayote contains anti-inflammatory compounds, such as polyphenols and flavonoids, that help regulate inflammatory pathways in the body. Regularly eating antioxidant-rich vegetables like chayote may contribute to reduced chronic inflammation and enhanced overall resilience.

A randomized, controlled trial in older adults with metabolic syndrome gave participants 1.5 g/day of Sechium edule for six months and compared them to a placebo group. After the intervention, the chayote group had significantly lower levels of oxidative stress markers, reduced total oxidant status and improved antioxidant defenses (higher total antioxidant status) compared with placebo.

Importantly, inflammation-related cytokines were modulated. The study also found that while the placebo group showed telomere shortening over the six months, the chayote group did not, indicating that Sechium edule helped prevent the attrition of telomeric DNA, which in turn supports longevity.

How to eat (uses and recipes)

The entire chayote squash is edible so the flesh as well as the leaves, stems, roots and seeds can all be used in chayote squash recipes. Most often, the flesh is cooked lightly, although it can be eaten raw as well.

The mild-tasting fruit can be used peeled or unpeeled. It’s often served like other squashes with the addition of butter or olive oil and a seasoning of salt and pepper.

The starchy tubers of the plant can be used similarly to potatoes while the leaves and shoots can make an interesting addition to stir-fries, stews and salads.

Some people also use the leaves of the chayote plant to make tea.

If you’re wondering how to cook chayote squash and how to eat chayote, there are several options.

Similar to other vegetables, it can be baked, boiled or sautéed. It can also be eaten raw.

Its young tuberous roots are often made in fashions similar to a potato.

Before adding the squash to any chayote recipe, most people like to slice it on the thin side and cook it lightly. Like jicama, it can be added raw to salsas, ceviches and salads. It can also be pickled.

It’s not a must to peel mirliton squash, but the skin or rind can be somewhat tough so you may want to remove it first. Some people choose to leave it on to maximize the nutritional content of the squash since, like other fruits, there is a great deal of nutrition in the peel.

After peeling it (or not peeling it), you can cut the flesh lengthwise in half so you can more easily get rid of the hard seed in the middle. Once the seed is removed, you can cut the squash further into cubes or slices.

Recipes

You can simply add this versatile squash to your next salad, stew or stir-fry. You also can try one of these delicious chayote recipes:

• Chayote Chicken Soup
• Chayote and Hearts-of-Palm Salad
• Sautéed Chayote Squash

Risks and side effects

While chayote is generally well tolerated when consumed as part of a normal diet, several caveats and potential risks (though rare) should be noted:

1. Allergic reactions and skin irritation. Some individuals may experience allergic reactions to chayote. For example, handling raw chayote (its skin or sap) can cause localized skin irritation or dermatitis in sensitive individuals. Always wash and peel thoroughly before consumption or handling to reduce this risk.
2. Interactions and contraindications. There is limited evidence on how chayote might interact with medications (for example, blood pressure, glucose-lowering or anticoagulant therapies). Because chayote has mild hypotensive and hypoglycemic effects in some human studies, those on related medications should monitor their levels closely and consult with a healthcare provider before making it a staple.
3. Overconsumption and gastrointestinal effects. As with many high-fiber vegetables, consuming very large quantities of chayote may lead to bloating, gas or mild digestive discomfort in sensitive individuals.

Frequently asked questions

Is chayote a fruit or a vegetable?

Botanically, chayote is a fruit because it contains a seed, but it’s typically prepared and eaten like a vegetable.

How do you eat chayote?

You can enjoy chayote raw in salads, lightly steamed, roasted, or added to soups and stews. It can also be spiralized as a low-carb noodle substitute.

Does chayote need to be peeled?

The peel is edible, though some people prefer to remove it when cooking older or larger chayotes because it can be slightly tougher.

What does chayote taste like?

It has a mild, crisp, slightly sweet flavor, similar to a cross between cucumber and green apple.

Can chayote support weight loss?

Yes. Because it’s low in calories but high in fiber and water, chayote helps promote fullness and reduce overall calorie intake, making it a smart choice for healthy weight management.

Final thoughts

• What is chayote? Chayote squash (Sechium edule) is a nutrient-dense, low-calorie fruit rich in folate, vitamin C and antioxidants.
• It is a type of squash that is technically a fruit, but it’s consumed more like a vegetable.
• Chayote squash also goes by several other names, including mirliton squash.
• Chayote nutrition includes significant amounts of vital nutrients, including folate, vitamin C, vitamin K and potassium. It’s low in calories but high in fiber.
• The leaves of the plant can be used to make tea, and the squash can also be juiced.
• Chayote benefits include helping boost the health of pregnant women and unborn babies through its high folate content. It’s also known to be a general digestive health and liver booster.
• It also supports anti-inflammatory and antioxidant activity, helping reduce oxidative stress markers and balance cytokines.
• It may also help protect telomeres, slowing cellular aging in adults with metabolic syndrome.
• Regular consumption supports heart, liver and digestive health while promoting balanced blood sugar and pressure.
• Chayote is generally safe, but concentrated extracts or excessive intake should be used with caution, especially for those on medication.