Chayote (mirliton) nutrition facts

Chayote, also known as mirliton in the US, is a pear-shaped light green vegetable in the gourd family. It
is one of the well-recognized field plants in many mid-American regions and some southern US states like
California, Louisiana, and Florida. Some of the common names are mirlitons, vegetable pear,
chocho, sayote, christophine,etc.

Botanically, it belongs to the broad Cucurbitaceae (gourd) family of vegetables, which also
includes cucumber, pumpkin, and squash. Scientific name: Sechium edule.

Chayote pear with cut sections.

Chayote is a perennial vine that climbs on support by clinging with tenacious tendrils. It requires well-
drained moist soil, and long, warm growing season to flourish. At their natural habitat, mirlitons run along
over fences, shrubs, and even on straight-up trees. In the cultivated farms, however, the crop is supported
by a strong trellis. The vine bears small, white, monoecious (separate male and female) flowers. Chayote
is a perennial vine that climbs on support by clinging with tenacious tendrils. It requires well-drained moist
soil, and long, warm growing season to flourish. At their natural habitat, mirlitons run along over fences,
shrubs, and even on straight-up trees. In the cultivated farms, however, the crop is supported by a strong
trellis. The vine bears small, white, monoecious (separate male and female) flowers.

Mirliton pears on a vine.

Chayote pears will mature and ready for harvest after about 30 days of pollination. Each plant may yield
up to 150 fruits in a season. The fruit has thin, pale green skin and several shallow vertical furrows
running over the surface. Some types have spiky or fuzzy surface while others feature smooth skin.
Inside, its pale white flesh surrounds a central cream-white seed-ovule.

It features crunchy texture and mildly sweet taste that may be comparable to butternut
squash or pumpkin.

Health benefits of chayote

Chayote like pumpkin is one of the vegetables which is very low calories; provide just 16 calories
per 100 g and contain no saturated fats or cholesterol. However, it is rich a source of dietary fiber,
 anti-oxidants, minerals, vitamins. Being a low-calorie and fiber-rich vegetable; the dieticians often
recommend it in cholesterol controlling and weight reduction programs.
They are relatively good sources of the B-complex vitamin, folates. 100 g fresh mirliton carries 93
g or 23% of daily recommended intake. Folates are essential for cell division, and DNA synthesis.
When taken adequately before and during early pregnancy, this vitamin can help prevent neural
tube defects in the newborn babies.
As in other gourd family vegetables like zucchini, chayote too provides moderate levels of
potassium. 100 g fresh fruit contains 125 mg or 2.5% of recommended daily requirements of this
electrolyte.
Furthermore, chayote contain small levels of aglycone flavonoid polyphenolic antioxidants such
as apigenin and luteolin. These compounds help scavenge harmful oxygen-derived free radicals
and reactive oxygen species (ROS) from the body that play a role in cancer, aging, and various
disease processes.
Fresh mirliton-pears are adequate sources of antioxidant vitamin-C. Provide about 7.7 mg or 13%
of RDA per 100g.
Further, they are also good in a B-complex group of vitamins like thiamin, pyridoxine, riboflavin,
and minerals like iron, manganese, phosphorus, zinc, and copper.

See the table below for in depth analysis of nutrients: Chayote (Sechium edule), raw, Nutrition value per 100 g. (Source:
USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 19 Kcal <1%
Carbohydrates 4.51 g 3.5%
Protein 0.82 g 1.5%
Total Fat 0.13 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 1.7 g 4.5%
Vitamins
Folates 93 g 23%
Niacin 0.470 mg 3%
Pantothenic acid 0.249 mg 5%
Pyridoxine 0.076 mg 6%
Riboflavin 0.029 mg 2%
Thiamin 0.025 mg 2%
Vitamin A 0 IU 0%
Vitamin C 7.7 mg 13%
Vitamin E 0.12 mg <1%
Vitamin K 4.1 g 4%
Electrolytes
Sodium 2 mg <1%
Potassium 125 mg 2.5%
Minerals
Calcium 17 mg 1.7%
Iron 0.34 mg 4%
Magnesium 12 mg 3%
Manganese 0.189 mg 8%
Phosphorus 18 mg 2.5%
Selenium 0.2 g <1%
Zinc 0.74 mg 7%
Phyto-nutrients
Carotene- 0 g --
Crypto-xanthin- 0 g --
Lutein-zeaxanthin 0 g --

Selection and storage

 Chayote pears in a market.

Mirlitons begin available in the US markets from October through April; however, they can be found year-
round in some Latin American, and Asian markets. While buying, choose medium sized, fresh, apple
green color, firm fruits. Large, overmature pears have tough skin and stringy pulp, which may be
unappetizing.

Avoid old stock, as they tend to sprout early. Furthermore, look for surface cuts, pits, cracks, or bruise and
avoid. Minor superficial scratches and mild bruises that often appear on their surface but are perfectly
fine.

At home, place them in paper bag and store inside the vegetable compartment of home refrigerator set at
adequate moisture. They may be retained for up to 2-3 weeks. Old and large mirliton pears tend to sprout
quite early, so use them as soon as possible.

Preparation and serving methods

Chayote pears have mild sweet taste and crispy texture, the character which makes them suitable for the
preparation of raw salads, and slaws.

To prepare, wash chayote thoroughly in cold running water just before cooking. Sometimes its fruits may
require light scrub at places where prickles or dirt attached firmly. Trim at stem-end and bases.

Peeling of skin is not required in young, tender pears. However, larger and over-mature fruits need light
peeling using a vegetable peeler. Raw chayote exudes a sticky liquid (sap) when peeled that can cause
skin irritation and occasionally some numbness in hands and fingers. It may advise to peel them under
cold running water or to use protective gloves.

Young tendrils, flower blossoms, as well as its root (tuber) are also being used in cooking.

Chicken recipe with chayote, broccoli, and

red bell pepper.
Photo courtesy: whologwhy

Here are some serving tips:

Raw mirlitons cut into chunks/cubes are added to fruit and vegetable salads.
Add chopped, julienned thin pieces mixed with cabbage, parsnips, beet to coleslaws.
Stuff chayote pears with seafood or complementing vegetables like sweet pepper, onion, corn,
mushroom, and cheese to prepare mouthwatering recipes.
In some South Indian states, it is employed in stir-fries, curry, soups, and stews.
It is used in confectionary to prepare casseroles, pie (New Orleans mirliton pie), cake, breadetc.
Safety profile
Chayote pears exude clear latex like liquid especially while peeling which can cause peculiar tingling
sensation and numbness in handling parts. The sticky fluid is thought to cause some transient anesthetic
contact reaction. The reaction is self-limiting and has no long lasting consequences. Its effect can be
minimized by using protective gloves or by peeling in cold running water. (Medical disclaimer).

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