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
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 (100g)2.8g
- Protein (100g)0.8g
- Fat (100g)0.1g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.8g
Total Carbs
4.5g
Fiber
1.7g
Protein
0.8g
Fat
0.1g
Calories
19
Source: USDA FoodData Central
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
HEALTH BENEFITS
- Good vitamin C for immune support and collagen production
- Provides folate for cell growth and metabolism
- Contains potassium to support healthy blood pressure and electrolyte balance
- Antioxidants help counter oxidative stress
- Low glycemic impact supports stable blood sugar
- Hydrating, with a favorable calorie-to-nutrient profile
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.