KETO VERDICTYES
Chayote is excellent for keto with ~2.8g net carbs per 100g. Its mild flavor and crisp texture make it a versatile stand-in for higher-carb veggies—great at soaking up sauces and seasonings.
Is Chayote Keto?
Squashes & Gourds
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
2.8gnet carbs in your portion
- Total carbs
- 4.5g
- Fiber
- 1.7g
- Protein
- 0.8g
- Fat
- 0.1g
- Calories
- 19
Chayote is excellent for keto with ~2.8g net carbs per 100g. Its mild flavor and crisp texture make it a versatile stand-in for higher-carb veggies—great at soaking up sauces and seasonings.
- Net carbs (100 g)2.8g
- Protein (100 g)0.8g
- Fat (100 g)0.1g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
2.8g
Total Carbs
4.5g
Fiber
1.7g
Protein
0.8g
Fat
0.1g
Calories
19
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY IT'S KETO-FRIENDLY
- Very low net carbs: only ~2.8g per 100g fits easily into daily macros
- Low calorie density for volume eating (≈19 kcal/100g)
- High water content supports hydration and fullness
- Crisp bite similar to water chestnuts for texture contrast
- Neutral flavor absorbs sauces, spices, and fats beautifully
- Decent fiber without adding net carbs
PREPARATION SUGGESTIONS
STIR-FRIED
Peel and julienne, then stir-fry in sesame-oil with garlic and ginger. Finish with soy-sauce-low-sodium or coconut-aminos.
LOW-CARB HASH BROWNS
Shred, squeeze out moisture, and pan-fry in bacon-grease or butter until crispy; season simply.
RAW IN SALADS
Julienne or thinly slice for salads; pairs well with citrus and a little heat.
SOUP ADDITION
Cube and add to soups or stews—absorbs broth while keeping a tender bite.
ROASTED
Quarter, toss with olive-oil and spices, and roast at 425°F (220°C) for 25–30 minutes.
PICKLED
Thin-slice and quick-pickle in vinegar with spices for a tangy, crunchy condiment.