Chayote is an edible climbing plant from Latin America that belongs to the cucurbit family. Its fruits, about the size of a fist, are pear-shaped and are also called chayote. The low-calorie vegetable is now grown in numerous subtropical and tropical countries around the world, where it is used in a variety of traditional dishes.
Here’s what you should know about the chayote
The chayote is an edible climbing plant from Latin America that belongs to the cucurbit family. Its fruits, about the size of a fist, are pear-shaped and are also called chayote. Chayote belongs to the cucurbit family and is therefore closely related to pumpkins, melons and cucumbers. The perennial plant is exceptionally fast-growing and, in good conditions, forms shoots several meters long that climb upwards on all suitable climbing opportunities. On these shoots, in addition to leaves about the size of a hand, there are both male and female flowers. The fruits that develop after fertilization are usually pear-like in shape and usually reach the size of a man’s fist. Some chayote species also resemble mangoes in shape and size. However, even when fresh, the surface has elongated furrows. The skin of chayote fruits can range from a comparatively light shade of green to a rich dark green. With few exceptions, the skin of the chayote is very smooth. Only very dark green varieties sometimes have short and usually soft spines. The flesh of the chayote is also greenish. It has only a faint taste of its own, reminiscent of cucumber or potato. Stronger varieties can also taste somewhat nutty or like kohlrabi. In the center of the chayote, unlike other fruits of the cucurbit family, there is a single elongated seed that is edible only to a limited extent. It germinates very quickly under suitable conditions without human intervention. However, the chayote is not frost resistant. The chayote originates from the subtropical regions of Central America and was already used by the Aztecs and the Mayas as a vegetable plant. Since it is extremely easy to care for, it can now be found in all tropical and subtropical growing regions of the world. It is particularly widespread in Brazil, India, Indonesia and the Philippines, but also in Australia and occasionally in the Mediterranean region. In most cases, wooden structures are used as climbing aids for its cultivation, which allow the ripe chayote to be picked from below during harvesting. In private gardens, such wooden structures reminiscent of pergolas are also popular, as they also provide shade for people or other crops grown under them. In addition, the cultivation of chayote requires little effort, since apart from harvesting, they do not require any further maintenance. At the same time, a single chayote plant bears up to 300 fruits a year. Besides the actual fruits, all other parts of the chayote plant are edible. In many traditional dishes, leaves and shoots of the chayote are available in addition to the fruits. In Europe, however, usually only the actual chayote fruits are available.
Significance for health
In the traditional herbal medicine of Central America and Southeast Asia, it is mainly the leaves of the chayote that are used. These are dried and prepared as a tea. This has a diuretic effect and can relieve the symptoms of kidney stones. However, the chayote fruits are also beneficial to health. With a very low number of calories, they have a high content of vitamins and trace elements, as well as antioxidants. Thus, the consumption of chayote has a positive effect on cell renewal and the entire cardiovascular system. Thanks to the low carbohydrate content and the great satiating effect, Chayote is particularly suitable also for the diet in case of an existing diabetes disease. Chayote can also be used without hesitation in reduction diets. Weight loss is further supported by the draining and diuretic effect of Chayote.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 19 | Fat content 0.1 g |
| Cholesterol 0 mg |
Sodium 2 mg |
| Potassium 125 mg | Carbohydrates 4.5 g |
| Dietary fiber 1.7 g |
Protein 0.8 g |
With only 22 kcal per 100 grams, the chayote is unusually low in calories, even for a vegetable. Like its cousins cucumbers and melons, the fruit consists mainly of water. The fat and carbohydrate content, on the other hand, is extremely low. The carbohydrates present are mainly in the form of dietary fiber. On the other hand, the chayote is very rich in vitamins, especially vitamin C and provitamin A. In addition, the chayote contains vital minerals such as calcium, potassium and iron, as well as various amino acids.
Intolerances and allergies
Chayote eats a very light vegetable that is usually exceptionally digestible. Allergies and intolerances to chayote are not known. However, small amounts of fructose, histamine and salicylic acid are present in chayote. Anyone known to suffer from a corresponding intolerance should consult their physician before consuming Chayote.
Shopping and cooking tips
Chayote is sold commercially under a variety of names. Depending on where it is grown, the fruit may also be found in supermarkets as pepinello, mirliton, chow-chow, or xuxu. Since chayote are grown in subtropical and tropical regions, they are available year-round. The fruits are usually harvested unripe and ripen during transportation and storage. When purchasing, make sure the chayote is still firm and the skin feels smooth and plump. This is a sign of freshness. The irregular elongated indentations of the surface, on the other hand, say nothing about the degree of freshness. If the chayote fruits are not to be used immediately, they can easily be stored in the vegetable compartment of the refrigerator. There they will remain fresh for one to two weeks. Cut chayote, on the other hand, should be wrapped in foil and prepared within three days. Before preparation, the chayote should be peeled and its pit removed. Since the fruit secretes a sticky juice in the process, it is a good idea to do this under running water.
Preparation tips
Chayote tastes slightly sweet, but is usually prepared as a vegetable. The green fruits are quite suitable for hearty, strongly flavored stews and braises. Thanks to its subtle inherent taste, chayote also complements various meat dishes excellently. If the chayote is halved and the core removed, it can also be stuffed with meat, vegetables or seafood and baked in the oven. The water-rich chayote can also be prepared as a raw toast or salad. Dishes made from chayote sprouts are particularly refined. Since chayote seeds germinate very easily, it is possible to grow them yourself in the home kitchen. Since chayote originates from Central America, but has also been cultivated for several centuries in India, Southeast Asia and the Mediterranean region, there are many traditional recipes for chayote. However, the light vegetable is very versatile and can therefore be easily used to modify classic European dishes. This is especially recommended in connection with reduction diets or low-carbohydrate diets, as well as in the case of an existing diabetes disease.
