Is Chayote High in Protein? A Look at Its Complete Nutritional Profile

January 6, 2026 •

3 min read

At just 0.82 grams of protein per 100-gram serving, the answer to 'Is chayote high in protein?' is definitively no. While it won't replace your steak, this humble squash is a nutritional powerhouse in other ways, offering a wealth of vitamins, fiber, and antioxidants that are crucial for a healthy diet.

Quick Summary

Chayote is a nutrient-dense food but is not a significant source of protein. This article examines its full nutritional composition, highlighting its high fiber, vitamin, and antioxidant content that supports overall health.

Key Points

Low in Protein: Chayote contains less than one gram of protein per 100g serving and is not a significant protein source.
Rich in Fiber: It is an excellent source of dietary fiber, promoting healthy digestion and satiety.
Packed with Folate: Chayote is notably high in folate (Vitamin B9), which is especially important for women's health and cellular function.
Excellent Source of Antioxidants: The squash provides a variety of antioxidants, including vitamin C and myricetin, to combat free radical damage.
Low in Calories: With a high water content and low-calorie count, chayote is ideal for weight management.
Nutrient-Rich Alternative Parts: While the fruit is low in protein, the leaves and roots contain higher protein levels and other unique nutrients.

Chayote's Nutritional Profile: A Deeper Dive

While chayote is not a star performer in the protein category, its overall nutritional profile is quite impressive. It is extremely low in calories, making it an excellent food for weight management. It is also high in water, which aids hydration and adds volume to meals, promoting a feeling of fullness.

The Protein Question Answered

The protein content in chayote is minimal, with various sources confirming less than one gram per 100g serving. To put this into context, a medium-sized chayote (around 203 grams) provides only about 2 grams of protein. For those relying on plant-based sources, legumes, nuts, and seeds are far superior protein choices. The main takeaway here is to appreciate chayote for its other health-boosting qualities rather than its protein.

Beyond Protein: Key Nutrients

Chayote compensates for its low protein with a rich assortment of other beneficial compounds:

High in Folate (Vitamin B9): Crucial for pregnant women, folate is vital for healthy cell division and fetal development. One chayote can provide a significant portion of the daily recommended intake.
Excellent Source of Antioxidants: Chayote is packed with antioxidants like vitamin C, quercetin, and myricetin. These compounds help protect your cells from damage caused by free radicals, potentially reducing inflammation and oxidative stress.
Rich in Dietary Fiber: Both soluble and insoluble fiber are present in chayote, which is excellent for digestive health. It promotes regular bowel movements, supports a healthy gut microbiome, and can help regulate blood sugar levels.
Good Source of Minerals: The squash contains important minerals such as potassium, manganese, and copper, which play roles in regulating blood pressure, supporting nerve function, and overall metabolic health.

Chayote vs. Other Foods: Protein Comparison

To highlight just how low in protein chayote is, let's compare its nutritional stats per 100-gram serving to some other common food items. While chayote offers unique benefits, it's clear where it stands in terms of macronutrients.


Food (100g serving)	Protein (g)	Fiber (g)	Calories	Noteworthy Nutrient
Chayote (raw)	0.82	1.7	19	High in Folate
Chicken Breast (cooked)	31	0	165	Complete Protein
Lentils (cooked)	9	7.9	116	Iron, Fiber
Broccoli (raw)	2.8	2.6	34	Vitamin K, C
Quinoa (cooked)	4.1	2.8	120	Magnesium

How to Maximize Chayote's Potential

Since chayote is low in calories and has a mild flavor, it's incredibly versatile. It can be a canvas for more protein-rich ingredients. Some ideas include:

Stir-fries: Sauté sliced chayote with chicken, beef, or tofu for a balanced meal. The chayote will absorb the flavors beautifully while adding texture.
Salads: Shred or thinly slice raw chayote for a crisp addition to salads. This is a great way to add fiber and vitamins without adding many calories.
Soups and Stews: Add chayote to vegetable soups and stews. It provides bulk and nutrients without overpowering other flavors.
Stuffed Chayote: Create a savory dish by stuffing chayote halves with a mixture of ground meat and other vegetables.

The Nutritional Edge: Leaves and Roots

Interestingly, the different parts of the chayote plant have varied nutritional compositions. While the fruit has minimal protein, the leaves and roots offer slightly more. For example, studies show that fresh chayote leaves can contain around 4.0 grams of protein per 100 grams, significantly higher than the fruit. The tuberous roots also contain more protein (around 2.0%) than the fruit. This highlights the importance of using all parts of this highly versatile plant for a broader range of nutrients.

Conclusion: A Nutritious, Low-Protein Option

In conclusion, while you should not rely on chayote as a primary source of dietary protein, it is a highly beneficial food for other reasons. Its low-calorie count, high fiber, and rich content of folate, vitamin C, and antioxidants make it an excellent addition to almost any diet. It supports heart health, blood sugar control, and overall wellness. The key is to incorporate it wisely, pairing it with high-protein sources to create a well-rounded meal. So, while it may not be high in protein, its other impressive health benefits make it a vegetable worth adding to your culinary rotation.

For more information on the wide range of health benefits offered by chayote, you can read more at Verywell Health.

Frequently Asked Questions

Yes, cooking chayote can slightly alter its nutritional value. For instance, some sources show cooked chayote may have a bit less protein per 100g compared to its raw form, although the difference is marginal given its low starting value.

Chayote is high in dietary fiber, water, and folate (Vitamin B9). It also contains a good amount of Vitamin C and various minerals, making it a very nutrient-dense, low-calorie food.

Yes, but it should be paired with other high-protein foods. Chayote itself will not provide significant protein, but its fiber and nutrient content make it a great complementary ingredient in balanced, protein-rich meals.

No. While the fruit is low in protein, other parts of the plant, such as the leaves and roots, have been shown to contain higher protein levels. Chayote leaves, for example, can have around 4.0 grams of protein per 100g.

Yes, chayote is excellent for weight loss. Its low-calorie, high-fiber, and high-water content helps promote satiety and keeps you feeling full, which can reduce overall calorie intake.

Beyond its basic nutrition, chayote offers numerous health benefits, including supporting heart health, regulating blood sugar, protecting the liver, and providing antioxidant effects.

You can increase the protein by adding ingredients like chicken, lean meat, fish, beans, lentils, or tofu. Using chayote in a stir-fry with a protein source or stuffing it with a seasoned meat mixture are good options.