Is It Healthy to Eat Raw Chayote? The Crunchy Truth About This Nutritious Gourd

November 5, 2025 •

4 min read

Did you know that chayote, often called a vegetable pear, is technically a fruit from the gourd family? So, is it healthy to eat raw chayote? Yes, when prepared correctly, this versatile food can be a refreshing and nutritious addition to your diet, offering a crisp, cucumber-like texture with a host of health benefits.

Quick Summary

Chayote, or vegetable pear, is a low-calorie, high-fiber food rich in antioxidants that can be eaten both raw and cooked. Learn about its benefits, risks such as potential skin irritation from its sap, and safe preparation methods for adding this nutritious ingredient to your diet.

Key Points

Rich in Nutrients: Raw chayote is a low-calorie, high-fiber food that is an excellent source of folate, vitamin C, and antioxidants.
Safe for Consumption: Eating raw chayote is generally safe for most people and provides a fresh, crunchy texture similar to cucumber.
Potential Skin Irritation: The milky sap from raw chayote can cause skin irritation or numbness in some individuals, so wearing gloves during preparation is advised.
Easy to Prepare: You can slice, shred, or dice raw chayote for use in salads, slaws, and wraps, absorbing the flavors of accompanying dressings and ingredients.
Versatile Ingredient: Both the skin and seed are edible, though they are often removed depending on preference.
Aids Health Goals: The high fiber and low-calorie content support digestive health and weight management, while its antioxidants combat cellular damage.

Is It Healthy to Eat Raw Chayote? A Look at the Nutritional Facts

Eating raw chayote is not only safe but also offers a burst of nutrition. In its raw form, chayote provides a satisfying crunch similar to a cucumber or jicama and is an excellent way to enjoy its full nutrient profile. The entire fruit is edible, including the skin and the soft seed, although many prefer to remove the skin.

Raw Chayote's Nutritional Profile

According to the USDA, a one-cup serving (132 grams) of raw chayote is a low-calorie, nutrient-dense food packed with several vitamins and minerals.

Calories and Macronutrients: A serving contains just 25 calories and is 95% water. It provides about 6 grams of carbohydrates and over 2 grams of dietary fiber, with minimal fat.
Vitamins: Raw chayote is a powerhouse of folate (vitamin B9), essential for cell growth and DNA synthesis. A single cup can provide up to 31% of the recommended daily intake. It is also a significant source of vitamin C, a powerful antioxidant that helps protect against cellular damage and boosts immunity.
Minerals: It contains moderate amounts of manganese, copper, zinc, potassium, and magnesium, all vital for various bodily functions.
Antioxidants: Beyond vitamin C, chayote contains a spectrum of antioxidants, including flavonoids like myricetin, which have been linked to anti-inflammatory and heart-protective effects.

Health Benefits of Adding Raw Chayote to Your Diet

Incorporating raw chayote into your meals can contribute to your overall well-being in several ways.

Supports Heart Health: Its low sodium and high potassium content help regulate blood pressure. The fiber and antioxidants also help to lower cholesterol levels and reduce inflammation, supporting cardiovascular health.
Aids Digestive Health: The high fiber and water content in raw chayote support a healthy digestive system by preventing constipation and promoting regular bowel movements.
Assists with Weight Management: As a low-calorie and high-fiber food, it promotes a feeling of fullness, which can help reduce overall calorie intake and support weight loss efforts.
Provides Anti-aging Properties: Antioxidants like vitamin C and flavonoids fight against free radicals and oxidative stress, which can contribute to signs of aging.
Regulates Blood Sugar: The fiber helps slow the absorption of carbohydrates, which can help stabilize blood sugar levels, making it beneficial for those managing diabetes.
Excellent for Hydration: With a high water content, raw chayote is a refreshing and hydrating food, especially in warmer weather.

Potential Risks and Precautions

While generally safe, there are some precautions to consider when eating raw chayote.

Skin Irritation: When peeling or cutting raw chayote, some individuals may experience skin irritation, numbness, or a tingling sensation from the milky sap. To prevent this, it is recommended to wear gloves or peel the vegetable under cold, running water.
Digestive Discomfort: A small number of people may experience mild digestive issues, such as gas or bloating, after consuming raw chayote. Cooking the chayote can often make it easier to digest for sensitive individuals.
Allergies: Though rare, allergic reactions are possible. If you experience symptoms like itching, swelling, or hives after consumption, seek medical advice.
Oxalates: Chayote contains oxalates, which can contribute to kidney stones in susceptible people. Those with a history of kidney stones should moderate their intake.

Raw vs. Cooked Chayote: A Comparison


Feature	Raw Chayote	Cooked Chayote
Texture	Crisp, firm, and crunchy like a cucumber or jicama.	Softens significantly, retaining its shape well, similar to a summer squash.
Flavor	Mild and slightly sweet, with a subtle taste that readily absorbs other flavors.	Mild flavor that can be seasoned and enhanced with other ingredients in savory or sweet dishes.
Nutrients	Retains all heat-sensitive vitamins, like the full amount of vitamin C and folate.	Some phytochemicals, such as flavonoids, may be reduced during the cooking process. Other vitamins and minerals generally remain stable.
Preparation	No heat required. Best for salads, slaws, or thinly sliced snacks.	Can be boiled, steamed, sautéed, roasted, or baked.

How to Safely Prepare and Enjoy Raw Chayote

To safely prepare raw chayote and maximize its crisp texture and mild flavor, follow these simple steps:

Wash and Handle Carefully: Wash the chayote thoroughly. If peeling, wear gloves or hold it under cold running water to avoid contact with the irritating sap.
Peel (Optional): The skin is edible, but you can peel it with a vegetable peeler if you prefer.
Slice or Shred: Thinly slice or julienne the chayote for salads and slaws. For a milder flavor, you can briefly soak the sliced pieces in cold water after cutting.
Remove the Seed: While edible, the seed is often discarded during preparation. It is soft and can be removed easily with a spoon.

Conclusion

Eating raw chayote is a healthy choice, providing a rich source of fiber, vitamins, and antioxidants with very few calories. Its crisp texture and mild flavor make it an excellent addition to salads and other raw preparations. While the sap can cause minor skin irritation during preparation, this is easily avoided by wearing gloves. By following simple handling precautions, you can confidently include this versatile gourd in your diet to enjoy its many nutritional benefits.

For more great ways to incorporate this vegetable into your meals, consider exploring creative chayote salad recipes on Serious Eats.

Frequently Asked Questions

Yes, the skin of chayote is edible and nutritious. For younger or more tender chayotes, the skin is quite thin and can be left on after a thorough wash. If you find the skin tough, you can peel it off.

Raw chayote has a very mild, slightly sweet flavor with a crisp, refreshing, and crunchy texture, often compared to cucumber or zucchini. Its mildness allows it to absorb the flavors of other ingredients in a dish.

Yes. If peeling, you can protect your hands from the milky sap by wearing gloves or peeling the chayote under cold, running water. Some people also rub the cut pieces together to draw out the sap before rinsing.

Not necessarily. While generally well-tolerated, some people with sensitive digestion may find that cooked chayote is easier to process than its raw form. Cooking softens the fibers and may reduce potential digestive discomfort.

Chayote contains oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should moderate their intake of oxalate-containing foods, including chayote.

Raw chayote retains the maximum level of heat-sensitive nutrients like vitamin C and folate. Cooking can slightly reduce the levels of certain phytochemicals, such as flavonoids, but the overall nutritional value remains high.

Raw chayote can be thinly sliced or julienned and added to salads for a refreshing crunch. It also works well in slaws, salsas, or as an addition to smoothies. Marinating it with lime juice can also improve its flavor.