Pale green, ridged, pear-shaped squash. Mild flavor, crisp texture when raw, tender when cooked. Single cup raw provides only 25 calories with 2g fiber, plus vitamin C (17% DV), folate (20% DV), vitamin K, manganese, and copper. Very low glycemic, very low calorie, surprisingly nutrient-dense for the calorie count.
Available at Latin, Caribbean, and increasingly mainstream groceries. Very affordable — often under $1 per chayote, each chayote yields 1-2 cups cubed. One of the cheapest vegetables in the database.
Chayote's combination of very low calorie density (25 cal/cup) with substantial folate, vitamin C, and fiber makes it an unusually efficient food for weight management — without sacrificing micronutrients. The folate content is relevant to maternal health (Black maternal mortality is 3x the white rate, and folate status influences neural tube defects, pre-eclampsia risk, and homocysteine-related cardiovascular risk). The mild flavor and affordability make chayote a high-leverage food for households navigating both food insecurity and chronic disease — it stretches into many dishes without the cost of premium produce.
Peel (skin is edible but can be slightly bitter), cube, and steam, sauté, or add to soups and stews. Eat raw, sliced thin, in salads with lime juice. Stuff and bake (Louisiana mirliton casserole). Curry it with garlic and turmeric. The mild flavor takes seasoning beautifully — let your spices do the talking.
Free, no account needed to ask.