What Minerals Are in Chayote?

November 23, 2025 •

3 min read

Native to central Mexico, chayote is a versatile squash known for its mild flavor and high water content. Despite being over 90% water, it provides a surprising array of essential minerals and other nutrients that support overall health.

Quick Summary

Chayote contains several key minerals, including notable amounts of potassium, manganese, and copper. It also provides magnesium, zinc, iron, phosphorus, and trace amounts of selenium, all essential for various bodily functions.

Key Points

Rich in Potassium: A single chayote provides a good amount of potassium, which is beneficial for blood pressure regulation and nerve function.
Source of Manganese: Chayote is known for its manganese content, a mineral important for energy metabolism and bone development.
Contains Copper and Zinc: Essential for immune function, metabolism, and skin health, copper and zinc are present in chayote.
Provides Magnesium: Magnesium helps prevent muscle cramps, supports cardiovascular health, and contributes to proper nerve function.
Includes Iron and Phosphorus: This squash also contains smaller amounts of iron for red blood cell production and phosphorus for strong bones.
Hydrating and Low-Calorie: Composed of over 90% water and low in calories, chayote is a hydrating and healthy addition to any meal.

A Mineral-Rich Profile in a Hydrating Squash

While chayote is low in calories, its mineral content is a significant part of its nutritional value. A single serving, typically a 1-cup portion of raw chayote, offers a spectrum of minerals vital for maintaining good health, from supporting heart function to bolstering bone strength. This squash is a great addition to a balanced diet, providing hydration and key nutrients without adding excessive calories.

Key Minerals Found in Chayote

This mild, versatile squash provides several important minerals. Here's a breakdown of some of the most prominent ones:

Manganese: Chayote is a very good source of manganese, a mineral that aids in converting fats and proteins into energy. It is also essential for bone health and metabolism.
Copper: This trace mineral is crucial for cognitive function, maintaining the immune system, and keeping the thyroid healthy. A single chayote can contribute significantly to the daily recommended intake of copper.
Potassium: Known for its role in lowering blood pressure, potassium is also essential for proper nerve function and fluid balance. While chayote isn't the highest source, it provides a decent amount, contributing to cardiovascular health.
Magnesium: This mineral is a crucial electrolyte that helps prevent muscle cramps, supports heart health, and contributes to proper nerve function.
Zinc: A good source of zinc, chayote supports a healthy metabolism and boosts the immune system. Zinc also influences hormones that control oil production in the skin.
Iron: The squash contains a smaller but still valuable amount of iron, which is necessary for creating red blood cells and preventing conditions like anemia.
Phosphorus: Working with calcium, phosphorus is key for building strong bones and teeth. Chayote provides a small amount of this mineral.

Raw vs. Cooked Chayote: Mineral Comparison

The preparation method can influence the final mineral content of chayote. While the differences are not extreme, it's helpful to be aware of how cooking affects the nutrient profile.


Mineral (per 100g)	Raw Chayote	Cooked Chayote (boiled, drained)
Potassium (mg)	125	173
Manganese (mg)	0.19	0.17
Copper (mg)	0.12	0.11
Magnesium (mg)	12	12
Calcium (mg)	17	13
Zinc (mg)	0.74	0.31
Iron (mg)	0.34	0.22

As the table shows, boiling chayote can lead to slight changes in its mineral composition, with some minerals leaching into the water. Potassium content, however, appears to increase after cooking and draining, likely due to water loss concentrating the remaining minerals. For maximum nutrient retention, steaming or quick stir-frying is often recommended over boiling.

How to Incorporate More Chayote Into Your Diet

Chayote's mild flavor makes it incredibly versatile. It can be used in a wide variety of dishes, from salads to stir-fries.

Raw and Fresh: Thinly slice or grate raw chayote to add a crisp, hydrating crunch to salads or slaws, much like a cucumber.
Cooked Dishes: The squash holds its shape and absorbs flavors well when cooked, making it a great addition to soups, stews, curries, and stir-fries.
Roasted or Baked: Cut the chayote into chunks, toss with olive oil and your favorite spices, and roast until tender for a simple side dish.
Juice: For a quick nutrient boost, blend chayote with water and a squeeze of lemon juice.

A Healthy Addition to Any Meal

In conclusion, chayote is a low-calorie, hydrating food that is packed with essential minerals such as potassium, manganese, copper, magnesium, and zinc. Its mild, versatile flavor and crunchy texture make it an easy and delicious addition to many meals. By incorporating chayote into your diet, you can enjoy a natural source of nutrients that supports heart health, digestion, and overall well-being. For personalized dietary advice, it is always best to consult with a healthcare professional.

Chayote is a great source of minerals

Rich in Key Minerals: Chayote contains important minerals like potassium, magnesium, copper, and manganese, which are essential for various bodily functions.
Supports Heart Health: The potassium and magnesium found in chayote help regulate blood pressure and promote cardiovascular wellness.
Aids Energy Production: Manganese is crucial for converting fats and proteins into energy, making chayote a good choice for boosting vitality.
Good for Digestion: Its fiber content supports a healthy digestive system and aids in nutrient absorption.
Versatile in the Kitchen: Chayote can be enjoyed raw or cooked, easily fitting into a variety of recipes from salads to soups.
Helps Weight Management: Being low in calories and high in fiber, chayote can promote feelings of fullness and aid in weight loss efforts.

Frequently Asked Questions

Chayote contains a moderate amount of potassium, with one raw fruit providing about 165mg. It contributes to your daily intake and can help regulate blood pressure.

Yes, chayote is considered a good source of zinc, a mineral that supports a healthy metabolism and promotes immune function.

Yes, chayote contains a small amount of iron, which is necessary for red blood cell production and combating anemia. However, it is not a primary source.

Yes, cooking can slightly alter the mineral content. For instance, boiling may cause some minerals to leach into the water, while dehydration can concentrate others.

Generally, cooking methods like boiling can cause a slight reduction in some minerals, but the difference is not drastic. Some minerals, like potassium, may even appear more concentrated in cooked, drained chayote due to water loss.

Yes, chayote contributes to bone health through its content of minerals like manganese, magnesium, and phosphorus, which are all important for strong bones.

Chayote is relatively low in potassium compared to many other vegetables, which can make it a suitable choice for individuals needing to restrict their potassium intake due to kidney issues. Always consult a healthcare provider for personalized advice.