Chayote squash boasts a nutrition profile that is loaded with essential vitamins, minerals, and fiber. It may also support a healthy pregnancy, have anticancer properties, and slow visible signs of aging.

Chayote (Sechium edule) is a type of squash that belongs to the gourd family Cucurbitaceae.

It originally hails from central Mexico and various parts of Latin America but is now grown all over the world. It’s also known as mirliton squash or chocho.

Chayote is loaded with an array of nutrients and antioxidant compounds that provide many potential health benefits.

Here are 10 impressive health benefits of chayote squash.

One of the greatest attributes of chayote squash is its nutrition content, as it offers various essential vitamins, minerals, and fiber.

A single chayote squash (203 grams)Trusted Source provides the following nutrients:

  • Calories: 39
  • Carbs: 9 grams
  • Protein: 2 grams
  • Fat: 0 grams
  • Fiber: 4 grams — 12% of the Daily Value (DV)Trusted Source
  • Vitamin C: 17% of the DV
  • Vitamin B9 (folate): 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 particularly high in folate, which promotes proper cell division.

Alongside its nutrient density, chayote also happens to be low in calories, fat, sodium, and total carbs. As such, it’s quite healthy and makes for a good fit for various diets.

Many of chayote’s benefits may be attributed to its antioxidant content.

Antioxidants are compounds found in a variety of foods that protect against cellular damage, reduce inflammation, and lower stress within your body.

Chayote squash provides the antioxidants quercetin, myricetin, morin, and kaempferol.

Of these, myricetin occurs in the highest amounts. Research suggests that myricetin carries strong anticancer, antidiabetes, and anti-inflammatory properties.

Additionally, chayote squash is a good source of vitamin C, which serves as an antioxidant in your body.

Eating chayote squash may improve several heart disease risk factors, such as high blood pressure, high cholesterol, and poor blood flow.

A 2021 review notes that chayote is high in antioxidants that are beneficial to cardiovascular health, including flavinoids that prevent atherosclerosis, and hydroalcoholic extracts that may lower blood pressure, though more human studies are needed to confirm this.

Myricetin, a prominent antioxidant in chayote squash, has also been shown to lower cholesterol in some animal studies.

Moreover, this squash is a good source of fiber, providing about 12%Trusted Source of the DV. Higher intake of fiber-rich foods like chayote is associated with a reduced risk of heart disease.

Chayote squash is low in total carbs and a good source of both soluble and insoluble fiber, which may help regulate blood sugar levels.

Soluble fiber slows down your digestion and absorption of carbs, which reduces your blood sugar response after eating. Insoluble fiber increases insulin sensitivityTrusted Source and keeps your bowels healthy.

Insulin resistance is a condition that occurs when your cells become less sensitive to insulin — a hormone that regulates blood sugar levels.

This leads to progressively higher blood sugar levels and can eventually result in diabetes.

ResearchTrusted Source suggests that unique plant compounds in chayote may play a role in increasing your sensitivity to insulin by reducing the activity of enzymes linked to poor blood sugar control and type 2 diabetes.

Folate, or vitamin B9, is essential for all people — but it’s particularly important for those who are pregnant or planning to become pregnant.

During early pregnancy, folate is required for proper development of the fetal brain and spinal cord. Adequate folate intake may also play a role in preventing preterm births.

Chayote is an excellent source of folate, providing about 31.5% of the DVTrusted Source in one squash.

Thus, including chayote and other folate-rich foods as part of a balanced diet may be a great way to support a healthy pregnancy.

Higher fruit and vegetable consumption is associated withTrusted Source a reduced risk of various types of cancer, including those of the digestive tract.

A 2024 meta-analysis of 34 human studies confirms the link between high dietary fiber and lowered risk of gastric cancer.

In addition, a 2022 study found that the quality of life of colorectal cancer survivors was greatly enhanced by a high-fiber diet.

Ultimately, more research is needed.

One of the main theories of aging centers on molecules called free radicals that inflict damage on your cells, ultimately leading to reduced functionality over time.

Some research indicates that consuming foods high in antioxidants may slow the aging process by protecting cells from free radical damage.

A six month study in 2023 of older adults with metabolic syndrome found that chayote not only has antioxidant and anti-inflammatory effects, but actually slowed down the shortening of telomeres in human cells, one of the main markers of aging.

Chayote squash happens to be full of antioxidants, one of which is vitamin C.

In addition to its antioxidant capacity, vitamin C is necessary for producing collagen, one of the primary proteins found in your skin. Collagen is often credited with giving skin its firm, youthful appearance.

Thus, adequate intake of vitamin-C-rich foods like chayote squash may help reduce visible signs of aging.

What’s more, a 2018 test-tube studyTrusted Source revealed a strong protective effect of chayote extract on human skin cells against damage from UV radiation.

Ultimately, more research is needed on chayote and skin health.

Fatty liver disease is a condition in which excess fat is deposited into liver tissue. Too much fat in your liver can affect its ability to function properly.

Both test-tubeTrusted Source and animal studiesTrusted Source suggest that chayote squash extract may protect against fat accumulation in the liver, thus potentially preventing or treating fatty liver disease.

In one older studyTrusted Source, rats fed a high-fat diet and treated with chayote extract had significantly lower cholesterol and fatty acid deposits in their livers than control rats. This was due to apparent changes in the function of enzymes involved in fat metabolism.

At this point, more research is needed to understand how chayote squash may support liver health in humans.

Chayote squash boasts very few calories but a lot of fiber — two attributes which can support a healthy weight.

A whole chayote squash (203 grams) provides 39 calories and 4 grams of fiberTrusted Source. Fiber slows down the rate at which your stomach empties, leaving you feeling full and satisfied for longer — which may decrease food intake and promote weight loss.

Moreover, research suggests that consumption of dietary fiber may increase fullness hormones like GLP-1 and peptide YY.

Thus, adding chayote squash to your diet may help you stay on track with your weight loss goals.

Your digestive tract is responsible for a variety of essential functions, including detoxification, immunity, and digestion and absorption of nutrients.

Consumption of fruits and vegetables like chayote squash can boost digestive function.

Flavonoids, plant compounds which support digestion, are found in high amounts in chayote.

Research indicates that flavonoid-rich foods regulate the gut microbiome, aiding the balance of organisms involved in the removal and excretion of waste products in your digestive tract.

What’s more, adequate intake of fiber-rich foods like chayote can encourage healthy intestinal function and maintenance of healthy gut bacteria.

In turn, these benefits promote bowel regularity and may play a roleTrusted Source in preventing various chronic conditions, such as heart disease, type 2 diabetes, and colon cancer.

Chayote is very versatile and relatively easy to acquire and prepare.

These squashes are bright green and pear-shaped, with lots of ridges on their skin. Their mild flavor lends itself to both sweet and savory dishes.

Although botanically classified as fruits, chayote squashes are prepared like vegetables. Every part of the squash can be eaten, including its skin, flesh, and seeds. You can consume it raw or cooked.

When served raw, it makes a great addition to smoothies, slaws, and salads. Alternatively, it’s easily steamed, roasted, or fried. You could even consider adding it to soups, stews, and casseroles for an extra boost of nutrition.

Chayote squash is low in calories but packed with fiber, antioxidants, and essential nutrients that make it a healthy addition to almost any diet.

Its potential benefits include supporting a healthy pregnancy and promoting heart health.

Colorful and easy to prepare, chayote is worth trying out as part of a balanced diet.