10 Impressive Benefits of Chayote Squash

Chayote squash boasts an impressive nutritional profile, packed with essential vitamins, minerals, and fiber. It may also support a healthy pregnancy, offer anticancer properties, and help slow visible signs of aging.

Chayote (Sechium edule) is a type of squash belonging to the gourd family Cucurbitaceae. Originally from Central Mexico and parts of Latin America, it is now widely grown around the world and is also known as mirliton squash or chocho.

Rich in nutrients and antioxidants, chayote provides a wide range of potential health benefits.

1. Rich in Nutrients

One of chayote’s greatest strengths is its impressive nutritional value. A single chayote (about 203 grams) provides:

• Calories: 39
• Carbohydrates: 9 grams
• Protein: 2 grams
• Fat: 0 grams
• Fiber: 4 grams (12% of the Daily Value)
• Vitamin C: 17% of the DV
• Folate (Vitamin B9): 47% of the DV
• Vitamin K: 7% of the DV
• Vitamin B6: 9% of the DV
• Manganese: 17% of the DV
• Copper: 27% of the DV
• Zinc: 14% of the DV
• Potassium: 5% of the DV
• Magnesium: 6% of the DV

Notably, chayote is especially rich in folate, a nutrient essential for proper cell division. It is also low in calories, fat, sodium, and carbohydrates, making it suitable for many healthy diets.

2. Contains Potent Antioxidants

Many of chayote’s benefits come from its antioxidant content. Antioxidants help protect cells from damage, reduce inflammation, and combat oxidative stress.

Chayote contains compounds such as:

• Quercetin
• Myricetin
• Morin
• Kaempferol

Among these, myricetin is particularly powerful and has been linked to anticancer, antidiabetes, and anti-inflammatory effects. Chayote is also a good source of vitamin C, another strong antioxidant.

3. May Promote Heart Health

Chayote may support heart health by improving several risk factors, including high blood pressure and cholesterol.

• Antioxidants like flavonoids may help prevent atherosclerosis
• Certain compounds may support better blood flow
• Fiber intake is linked to a lower risk of heart disease

Additionally, myricetin has shown potential in lowering cholesterol levels in animal studies.

4. May Help Control Blood Sugar

Chayote is low in carbohydrates and high in fiber, making it beneficial for blood sugar regulation.

• Soluble fiber slows digestion and reduces blood sugar spikes
• Insoluble fiber improves insulin sensitivity
• Plant compounds in chayote may help regulate enzymes linked to blood sugar control

These effects may help reduce the risk of insulin resistance and type 2 diabetes.

5. May Support a Healthy Pregnancy

Folate (vitamin B9) is crucial during pregnancy, especially in early development.

Chayote provides a significant amount of folate, which helps:

• Support fetal brain and spinal cord development
• Reduce the risk of birth defects
• Potentially lower the risk of preterm birth

Including chayote in a balanced diet can be beneficial for expectant mothers.

6. May Have Anticancer Properties

A diet rich in fruits and vegetables, including chayote, is associated with a lower risk of certain cancers.

• High fiber intake may reduce the risk of digestive cancers
• Antioxidants help protect cells from damage
• Some studies suggest improved quality of life for cancer survivors with high-fiber diets

More research is needed, but the potential benefits are promising.

7. May Slow Visible Signs of Aging

Aging is partly caused by oxidative stress from free radicals damaging cells over time.

Chayote’s antioxidants — especially vitamin C — may help:

• Protect cells from damage
• Slow the aging process
• Support collagen production for firmer, healthier skin

Some research even suggests that chayote may help slow cellular aging markers, such as telomere shortening.

8. May Support Liver Health

Chayote may help protect the liver from fat accumulation.

Studies suggest:

• Reduced fat deposits in the liver
• Improved cholesterol levels
• Better regulation of fat metabolism

These effects may help prevent or manage fatty liver disease, though more human studies are needed.

9. May Promote a Healthy Weight

Chayote is low in calories but high in fiber — a great combination for weight management.

• Helps you feel full longer
• Reduces overall calorie intake
• Supports appetite-regulating hormones

Adding chayote to your diet can help support weight loss or maintenance.

10. May Support Digestive Health

Chayote supports a healthy digestive system in several ways:

• Rich in fiber, which promotes regular bowel movements
• Contains flavonoids that support gut health
• Helps maintain a healthy gut microbiome

A well-functioning digestive system is essential for immunity and overall health.

How to Add Chayote to Your Diet

Chayote is versatile and easy to prepare. It has a mild flavor that works well in both sweet and savory dishes.

• Eat it raw in salads, slaws, or smoothies
• Steam, roast, or stir-fry it
• Add it to soups, stews, or casseroles

All parts of the chayote — skin, flesh, and seeds — are edible.

The Bottom Line

Chayote squash is low in calories yet rich in fiber, antioxidants, and essential nutrients. It may support heart health, digestion, pregnancy, and more.

Nutritious, versatile, and easy to prepare, chayote is a valuable addition to almost any healthy diet.