Chayote Benefits: 10 Powerful Health Reasons to Eat This Squash

Chayote squash, a mild-flavored green vegetable with a bumpy exterior, has been treasured in Latin American cuisine for centuries. Today, this nutritional powerhouse is gaining recognition worldwide for its remarkable health benefits and versatility in cooking.

Also known as mirliton, vegetable pear, or chocho, chayote (Sechium edule) belongs to the gourd family and packs an impressive nutritional punch while remaining incredibly low in calories. From supporting cardiovascular wellness to promoting healthy aging, this humble squash offers benefits that may surprise you.

Let’s explore the science-backed health benefits of chayote and discover why this vegetable deserves a prominent place in your meal planning.

What Is Chayote Squash?

Chayote is a pear-shaped squash with wrinkled, light to dark green skin. Originally cultivated in central Mexico and throughout Central America, it thrives in warm climates and is now grown across the globe, from Asia to the southern United States.

The entire vegetable is edible—from its crisp flesh and tender skin to its large central seed. With a mild, slightly sweet flavor reminiscent of cucumber or zucchini, chayote adapts beautifully to both raw and cooked preparations.

1. Exceptional Nutritional Profile

One of the most compelling chayote benefits lies in its outstanding nutritional content. This vegetable delivers essential vitamins and minerals while keeping calories remarkably low.

One medium chayote squash (approximately 203 grams) contains:

• Calories: 39
• Carbohydrates: 9 grams
• Protein: 2 grams
• Fat: Less than 1 gram
• Dietary Fiber: 4 grams (12% of daily value)
• Vitamin C: 17% of daily value
• Folate (Vitamin B9): 47% of daily value
• Vitamin K: 7% of daily value
• Vitamin B6: 9% of daily value
• Manganese: 17% of daily value
• Copper: 27% of daily value
• Zinc: 14% of daily value
• Potassium: 5% of daily value
• Magnesium: 6% of daily value

The extremely high folate content makes chayote particularly valuable for cell division and DNA synthesis. Additionally, its low sodium and virtually zero fat content make it an excellent choice for heart-healthy eating patterns.

2. Loaded with Powerful Antioxidants

Chayote benefits extend to cellular protection thanks to its rich antioxidant content. Antioxidants neutralize harmful free radicals that contribute to chronic diseases and accelerated aging.

This squash contains several important antioxidant compounds:

• Myricetin: The most abundant flavonoid in chayote, known for anti-inflammatory and anticancer properties
• Quercetin: Supports immune function and reduces inflammation
• Kaempferol: May protect against chronic diseases
• Morin: Provides antioxidant and anti-inflammatory effects
• Vitamin C: Supports immune health and collagen production

Research indicates that myricetin, in particular, demonstrates strong potential in protecting against metabolic disorders and cellular damage. The synergistic effect of these antioxidants makes chayote a valuable addition to an anti-inflammatory diet.

3. Supports Cardiovascular Health

Among the most significant chayote benefits is its positive impact on heart health. Multiple components of this vegetable work together to support cardiovascular function.

The soluble fiber in chayote helps reduce cholesterol absorption in your digestive tract, potentially lowering LDL (bad) cholesterol levels. Studies on myricetin suggest it may help prevent atherosclerosis—the hardening and narrowing of arteries that leads to heart disease.

Additionally, chayote contains compounds that may help regulate blood pressure by promoting healthy blood vessel function. The potassium content, though moderate, contributes to maintaining proper fluid balance and blood pressure regulation.

The combination of fiber, antioxidants, and essential minerals makes chayote an excellent food for maintaining a healthy cardiovascular system. Regular consumption of fiber-rich vegetables like chayote is consistently associated with reduced risk of heart disease in population studies.

4. Helps Regulate Blood Sugar Levels

For those managing blood sugar levels or concerned about diabetes risk, chayote benefits include favorable effects on glucose metabolism.

With only 9 grams of carbohydrates per serving and a low glycemic index, chayote won’t cause rapid blood sugar spikes. The fiber content—both soluble and insoluble—plays a crucial role in blood sugar management:

Soluble fiber forms a gel-like substance in your digestive tract, slowing down carbohydrate absorption and preventing blood sugar spikes after meals.

Insoluble fiber helps improve insulin sensitivity, making your cells more responsive to this important blood sugar-regulating hormone.

Research on chayote extracts suggests that specific plant compounds may inhibit certain enzymes involved in carbohydrate breakdown, potentially offering additional blood sugar control benefits. This makes chayote a smart vegetable choice for those following diabetic-friendly eating plans.

5. Essential for Healthy Pregnancy

One of the most important chayote benefits for women of childbearing age is its exceptional folate content. A single chayote provides nearly half of the daily recommended folate intake.

Folate (vitamin B9) plays a critical role in:

• Preventing neural tube defects in developing fetuses
• Supporting proper brain and spinal cord development
• Reducing the risk of certain pregnancy complications
• Supporting healthy cell division and DNA synthesis

Adequate folate intake before conception and during early pregnancy is crucial for fetal development. While prenatal supplements are important, obtaining folate from natural food sources like chayote provides additional nutrients and fiber that support overall maternal health.

Pregnant women should always consult their healthcare provider about appropriate nutrition, but incorporating folate-rich foods like chayote into a balanced diet can be an excellent complementary strategy.

6. May Offer Cancer-Protective Properties

Emerging research suggests that chayote benefits may extend to cancer prevention, though more human studies are needed to confirm these effects.

The connection between cancer risk reduction and chayote involves several mechanisms:

High fiber content: Dietary fiber, especially from vegetables, is associated with reduced risk of colorectal cancer and other digestive system cancers. Fiber helps move waste through the digestive tract more efficiently and may bind to potential carcinogens.

Antioxidant compounds: The flavonoids in chayote, particularly myricetin, have demonstrated anticancer properties in laboratory studies. These compounds may help prevent cellular damage that can lead to cancer development.

Anti-inflammatory effects: Chronic inflammation is linked to increased cancer risk. The anti-inflammatory compounds in chayote may help create an internal environment less conducive to cancer development.

A diet rich in diverse vegetables and fruits, including chayote, forms an important part of cancer prevention strategies recommended by health organizations worldwide.

7. Promotes Healthy, Youthful-Looking Skin

Among the more visible chayote benefits are those related to skin health and aging. The combination of antioxidants and vitamin C makes this vegetable particularly beneficial for skin.

Vitamin C is essential for collagen synthesis—the protein that provides structure, firmness, and elasticity to your skin. As we age, collagen production naturally decreases, leading to wrinkles and sagging skin. Adequate vitamin C intake supports ongoing collagen production.

The antioxidants in chayote combat free radical damage from environmental stressors like UV radiation and pollution. Recent research has shown that chayote extract offers protective effects on skin cells exposed to UV radiation, suggesting potential benefits for preventing sun damage.

Intriguingly, studies on older adults have found that chayote consumption may help slow cellular aging markers, including the shortening of telomeres—the protective caps on chromosomes that naturally shrink as we age.

While no food can reverse aging, incorporating antioxidant-rich vegetables like chayote into your diet may help support healthy skin from the inside out.

8. Supports Liver Function and Detoxification

Your liver performs hundreds of essential functions, including detoxification, protein synthesis, and metabolic regulation. Chayote benefits include potential protective effects on this vital organ.

Fatty liver disease—characterized by excessive fat accumulation in liver tissue—has become increasingly common due to dietary and lifestyle factors. Research on chayote extracts suggests they may help prevent fat buildup in the liver.

Animal studies have demonstrated that chayote extract supplementation leads to:

• Reduced fat deposits in liver tissue
• Lower cholesterol accumulation in the liver
• Improved function of enzymes involved in fat metabolism

While human studies are needed to confirm these effects, the preliminary research is promising. The antioxidants and fiber in chayote likely contribute to liver health through multiple pathways, including reducing oxidative stress and supporting healthy metabolism.

9. Aids Weight Management Efforts

For those working toward a healthy weight, chayote benefits include properties that support weight management without sacrificing nutrition or satisfaction.

With only 39 calories per entire squash but 4 grams of filling fiber, chayote offers impressive volume and satisfaction relative to its calorie content. This high fiber-to-calorie ratio is ideal for weight management because:

• Fiber slows stomach emptying, promoting feelings of fullness
• High-volume, low-calorie foods allow you to eat satisfying portions
• Fiber increases production of satiety hormones like GLP-1 and peptide YY
• The vegetable’s high water content adds bulk without calories

Chayote can replace higher-calorie ingredients in many recipes, from stir-fries to casseroles, helping you reduce overall calorie intake while maintaining meal satisfaction. Its mild flavor and versatile texture make it easy to incorporate into various dishes.

Remember that sustainable weight management involves overall dietary patterns and lifestyle factors, but nutrient-dense, low-calorie foods like chayote certainly play a supportive role.

10. Enhances Digestive Health

The final entry in our list of chayote benefits relates to digestive wellness—an often-overlooked aspect of overall health that influences everything from immunity to mood.

Chayote supports digestive health through multiple mechanisms:

Fiber content: Both types of fiber in chayote contribute to healthy digestion. Soluble fiber feeds beneficial gut bacteria, while insoluble fiber adds bulk to stool and promotes regular bowel movements.

Flavonoid compounds: The plant compounds in chayote help regulate the gut microbiome—the community of trillions of bacteria living in your intestinal tract. A balanced microbiome is essential for proper digestion, nutrient absorption, and immune function.

Gentle on digestion: Unlike some vegetables that may cause gas or bloating, chayote is generally well-tolerated and unlikely to cause digestive discomfort.

A healthy digestive system does more than prevent constipation—it influences your risk for numerous chronic diseases, supports immune function, and even affects mental health through the gut-brain connection. Regular consumption of fiber-rich vegetables like chayote is a cornerstone of digestive wellness.

How to Select and Store Chayote

To maximize chayote benefits, choose high-quality squash and store it properly:

Selecting: Look for firm chayotes with smooth, unblemished skin. Avoid any with soft spots, deep wrinkles, or mold. Smaller chayotes tend to be more tender, while larger ones may have a firmer texture.

Storing: Keep unwashed chayote in the refrigerator’s crisper drawer, where it will stay fresh for up to a month. Wrap it in a paper towel and place in a plastic bag to maintain optimal humidity.

Preparation tip: Some people experience a sticky residue on their hands when cutting raw chayote due to its natural sap. Wearing gloves or coating your hands with oil before preparation can prevent this, or simply rinse your hands in cold water if the stickiness occurs.

Delicious Ways to Enjoy Chayote

One of the greatest chayote benefits is its culinary versatility. This mild-flavored squash adapts to countless preparations:

Raw preparations:

• Shred into coleslaw or salads for added crunch
• Slice thinly for crudité platters
• Dice and add to fresh salsas
• Blend into green smoothies for extra nutrients

Cooked dishes:

• Roast with olive oil and seasonings until caramelized
• Sauté with onions and garlic as a side dish
• Add to soups, stews, and curries
• Stuff with meat or grain fillings and bake
• Steam and mash like potatoes for a low-carb alternative
• Grill alongside other vegetables
• Add to stir-fries during the last few minutes of cooking

The entire vegetable is edible, including the seed, which has a nutty flavor when cooked. Chayote absorbs flavors beautifully, making it an excellent vehicle for your favorite seasonings and sauces.

Are There Any Precautions?

Chayote is generally safe for most people to consume and rarely causes adverse reactions. However, keep these considerations in mind:

• If you’re taking blood thinners, consult your healthcare provider about vitamin K-containing foods, though chayote’s vitamin K content is relatively modest
• As with any food, allergic reactions are possible but rare
• Some people may experience mild digestive changes when significantly increasing fiber intake; gradually incorporate chayote to allow your system to adjust
• The vegetable’s blood sugar benefits are supportive but don’t replace medical management of diabetes—always follow your healthcare provider’s guidance

If you have specific health conditions or concerns, discuss dietary changes with your healthcare provider to ensure they align with your individual needs.

The Bottom Line on Chayote Benefits

Chayote squash offers an impressive array of health benefits packed into a low-calorie, nutrient-dense package. From supporting heart health and blood sugar control to promoting healthy pregnancy and potentially protecting against chronic diseases, this versatile vegetable deserves recognition as a nutritional powerhouse.

Its exceptional folate content, powerful antioxidants, and high fiber combined with minimal calories make chayote an excellent addition to virtually any eating pattern—whether you’re focused on weight management, chronic disease prevention, or simply eating more vegetables.

Best of all, chayote’s mild flavor and adaptability make it easy to incorporate into your regular meal rotation. Whether you enjoy it raw in salads, roasted as a side dish, or simmered in soups, you’ll reap the remarkable chayote benefits that have made this squash a staple in cuisines around the world.

Start exploring chayote today and discover how this humble vegetable can enhance both your meals and your health.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health Research Database
• U.S. Food and Drug Administration
• Centers for Disease Control and Prevention
• MDPI – Multidisciplinary Digital Publishing Institute
• ScienceDirect – Scientific Research Database
• Springer – Academic Research Publisher