Exploring the Health Impact: What Does Chayote Do to the Body?

October 4, 2025 •

2 min read

Native to Central America, chayote is a versatile and nutrient-packed squash that has gained global recognition for its extensive health benefits. So, what does chayote do to the body to make it such a valuable part of a balanced diet? It provides a wealth of advantages, impacting everything from cardiovascular function to digestive health.

Quick Summary

Chayote is a low-calorie, high-fiber squash rich in antioxidants, vitamins, and minerals that supports cardiovascular and digestive wellness. It helps regulate blood sugar and blood pressure while promoting healthy weight management and providing potent antioxidant protection for cells.

Key Points

Supports Heart Health: The potassium in chayote helps regulate blood pressure, while its fiber and antioxidants lower cholesterol and protect blood vessels.
Aids Digestion: High fiber and water content promote bowel regularity, prevent constipation, and support a healthy gut microbiome.
Rich in Antioxidants: Chayote contains flavonoids and polyphenols that combat oxidative stress, reduce inflammation, and protect against cellular damage.
Helps Manage Weight: As a low-calorie, high-fiber food, chayote promotes satiety, helping to reduce overall calorie intake.
High in Folate: An excellent source of folate (Vitamin B9), which is crucial for fetal development during pregnancy.
Supports Blood Sugar Control: The fiber and low glycemic index help regulate blood sugar levels and improve insulin sensitivity.
Promotes Skin Health: Vitamin C and antioxidants aid in collagen production and protect skin cells from environmental damage.

The Nutritious Profile of Chayote

Chayote, also known as mirliton or vegetable pear, is a low-calorie and fat-free food with an impressive nutritional makeup. Its high water and fiber content make it a hydrating and satisfying addition to any meal. A single chayote provides a wealth of essential nutrients, contributing to its numerous health benefits.

A medium-sized chayote (approx. 203 grams) contains:

Calories: 39
Carbs: 9 grams
Fiber: 4 grams (approx. 12% of the Daily Value)
Folate (Vitamin B9): 47% of the Daily Value
Vitamin C: 17% of the Daily Value
Manganese: 17% of the Daily Value
Copper: 27% of the Daily Value
Zinc: 14% of the Daily Value
Potassium: 5% of the Daily Value

Chayote's Antioxidant and Anti-inflammatory Effects

Chayote is rich in antioxidants like flavonoids, polyphenols, and vitamin C, which help protect cells from damage and reduce inflammation. The flavonoid myricetin in chayote may offer anti-inflammatory, antidiabetic, and anticancer benefits.

Impact on Heart and Cardiovascular Health

The nutrients in chayote support heart health. Potassium helps regulate blood pressure, while fiber can help lower cholesterol. Antioxidants also protect blood vessels, potentially reducing the risk of heart disease.

Promoting Digestive Health and Weight Management

Chayote's fiber and water content benefit digestion by promoting regularity and feeding beneficial gut bacteria. This combination, along with its low-calorie nature, can also aid weight management by increasing feelings of fullness.

Chayote vs. Other Common Squash: A Nutritional Comparison


Feature	Chayote	Zucchini	Butternut Squash
Calories (per 100g)	Approx. 19 kcal	Approx. 17 kcal	Approx. 45 kcal
Carbs (per 100g)	Approx. 4.5g	Approx. 3.1g	Approx. 11.5g
Fiber (per 100g)	Approx. 1.7g	Approx. 1.0g	Approx. 2.0g
Folate (per 100g)	High (approx. 23% DV)	Moderate (approx. 6% DV)	High (approx. 10% DV)
Potassium (per 100g)	Good source (approx. 4% DV)	Moderate (approx. 5% DV)	Excellent source (approx. 10% DV)
Vitamin A (per 100g)	Very low	Low	Excellent source (approx. 354% DV)
Water Content	High (approx. 92%)	High (approx. 95%)	High (approx. 86%)

Supports Pregnancy and Liver Function

Chayote is a good source of folate (vitamin B9), which is important for fetal development during pregnancy. Animal studies suggest chayote extract may help prevent fat accumulation in the liver.

How to Incorporate Chayote into Your Diet

Chayote's mild taste and crisp texture make it versatile. It can be eaten raw in salads or cooked in various dishes like soups, stews, and stir-fries. All parts, including the skin and seed, are edible. Some individuals may experience skin irritation from the sticky sap when preparing raw chayote, so wearing gloves is recommended.

Conclusion

Chayote offers numerous health benefits, including support for heart health, digestion, and weight management, thanks to its rich nutrient profile and antioxidants. It's a versatile ingredient that can easily be added to many meals to boost overall well-being. For more scientific information, refer to the MDPI Evaluation of the Antigenotoxic Potential of Two Types of Fresh Chayote Juices research. Always consult a healthcare provider for any serious health concerns.

Frequently Asked Questions

Yes, chayote can aid in weight loss. It is very low in calories but high in fiber and water, which promotes a feeling of fullness and can help reduce overall calorie intake.

Yes, chayote is beneficial for regulating blood pressure. It contains potassium, which helps to counteract sodium and relax blood vessel walls.

Chayote is rich in essential nutrients, including vitamin C, vitamin K, folate (B9), and minerals such as potassium, manganese, and copper.

Absolutely. Chayote is a good source of dietary fiber, which promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.

Yes, chayote can be eaten raw. When raw, it has a crunchy texture similar to a jicama or cucumber and is a great addition to salads and slaws.

Yes, chayote is full of potent antioxidants, such as flavonoids and polyphenols, which protect the body from cellular damage and oxidative stress.

Chayote is generally well-tolerated. However, some people may experience a sticky sap when peeling it, which can cause skin irritation. Moderate intake is advised for individuals with kidney issues due to its potassium content.