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Chayote salad Calories
Low-calorie, refreshing vegetable salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Chayote salad (140 g) has 39 calories. That works out to 28 calories per 100 g. It contains 7.8 g of carbs, 1.3 g of protein, 0.4 g of fat and 2.8 g of fiber. Its 11.2 mg of Vitamin C covers 12% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Chayote salad Nutrition Facts
Selected: 1 cup (chopped) · 140 g
39
KCAL / 140G
Carbs
7.8g
· 3% DV
Protein
1.3g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Chayote salad nutrition facts table · 1 cup (chopped) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 39 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 154 mg | 7% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 1.3 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Chayote salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 140 g | 39 kcal |
| 1 tablespoon (chopped) | 15 g | 4 kcal |
| 100 g | 100 g | 28 kcal |
| ½ piece (half) | 110 g | 31 kcal |
| 1 cup (diced) | 170 g | 48 kcal |
| 1 serving (small) | 180 g | 50 kcal |
| 1 piece (whole) | 220 g | 62 kcal |
| 1 serving (large) | 250 g | 70 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Chayote salad
How do you make chayote salad?
Chayote salad is made by slicing chayote and tossing it with a bright dressing. Boil or steam the pieces until just tender, cool them, then add lime or lemon juice, olive oil, herbs, and thinly sliced onion.
What does chayote salad taste like?
Chayote salad tastes mild, crisp, and refreshing, with a texture often compared to cucumber or lightly cooked zucchini. Its flavor is subtle, so citrus, herbs, onion, and a well-seasoned dressing give the salad character.
Is chayote salad usually made with raw or cooked chayote?
Chayote salad can be made with either raw or cooked chayote. Raw slices stay crisp, while briefly boiled or steamed chayote becomes tender and absorbs dressing well; cool cooked pieces before mixing them into the salad.
What dressing goes best with chayote salad?
A citrus-and-olive-oil dressing works especially well with chayote salad. Lime or lemon, a little salt, fresh cilantro or parsley, and optional garlic brighten the mild vegetable without overwhelming it.
Do you peel chayote for chayote salad?
Peeling chayote for salad is optional when the skin is young and tender. Scrub it well and leave the peel on for extra texture; peel older or tougher fruit, and remove the central seed if you prefer.
Where does chayote salad come from?
Chayote salad does not have one single origin; chayote is used in salads and cooked dishes across parts of Latin America and beyond. Ingredients and preparation vary by region, with some versions using boiled chayote and others serving it raw.
Can chayote salad be made ahead?
Yes, chayote salad can be prepared ahead, especially if the chayote is cooked and cooled in advance. Keep the dressing separate and refrigerate both in covered containers; combine them shortly before serving to help preserve the texture.
How do you keep chayote salad from getting watery?
To keep chayote salad from getting watery, drain cooked chayote thoroughly and let it cool before dressing. If using raw chayote, add salt and acidic dressing close to serving time, since both draw moisture from the slices.
What should you serve with chayote salad?
Chayote salad pairs well with grilled fish, chicken, beans, or other Latin-inspired mains. Its light, tangy flavor also balances richer dishes, and it can be served alongside rice or warm tortillas.
Can you use chayote salad leftovers in another dish?
Yes, leftover chayote salad can be folded into tacos or served over greens the next day. If it has a delicate dressing, drain excess liquid first; keep leftovers refrigerated in a covered container and use them promptly.
Chayote salad Vitamins & Minerals
Vitamins
Vitamin C
11.2mg · 12% DV
B6
0.11mg · 6% DV
Folate
25.2µg · 6% DV
Vitamin K
5.6µg · 5% DV
Minerals
Copper
0.07mg · 8% DV
Sodium
154mg · 7% DV
Potassium ⭐
210mg · 6% DV
Manganese
0.11mg · 5% DV
Chayote salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chayote salad
To burn the 39 calories in 1 cup (chopped) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chayote salad?
Chayote salad is made with chayote, a mild, pear-shaped squash native to Mesoamerica. The fruit is usually boiled or steamed until tender, then dressed; recipes vary, but citrus, herbs and onion are common additions.
Its clean, delicate flavour and soft yet slightly firm texture make it a refreshing side. In Latin American kitchens it may be served chilled alongside grilled meats, beans or other everyday dishes; elsewhere, it works well with a simple lemon or lime dressing and fresh herbs. It is low in calories and provides some fibre, so it suits a light meal or a larger spread. Add beans or chickpeas if you’d like the salad to be more substantial.
How Nutritious Is Chayote salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chayote salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chayote salad Contain Allergens?
No known major allergens
Which Diets Is Chayote salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chayote salad Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.