Chayote: Fruit, Vegetable, Squash?

 

The Remarkable Chayote Squash: Health Benefits, Nutrition, and How to Grow It

The Chayote squash (Sechium edule) is a) from the gourd family, or b) a fruit? The correct answer is, c) all of the above, though it's treated as a vegetable in cooking.  Coming primarily from southern Mexico and Honduras, it's a warm-weather plant that grows up trellises on vines to produce a green pear-shaped squash. 

Seeds, leaves, stems, and tubers are edible, tubers being eaten like potatoes. Leaves are often used in stir-fries and salads.

The fruit (squash part) is eaten raw in salads or salsas (although they can be a little tough uncooked) or they're sauteed, steamed, boiled or added to soups, stews, stir=fries, and gratins just as you would use summer squash or zucchini. It's crisp and juicy. Its flavor is mild with just a touch of sweetness.

You may also find it under the names christophine, mirliton, guisquil or choko.

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Health, Nutritional & Medicinal Benefits of Chayote Squash

A single medium chayote contains only about 39 calories, yet provides meaningful amounts of vitamin C, folate, manganese, copper, zinc, and fiber. It is perhaps most valuable for its folate (vitamin B9)—one squash provides nearly half the recommended daily intake. Folate is essential for healthy cell division and DNA formation, making chayote particularly valuable for women who are pregnant or planning pregnancy.

Its antioxidants (quercetin, myricetin, morin, and kaempferol) help protect cells from oxidative stress and inflammation. Myricetin, found in especially high amounts, has been linked to anticancer, antidiabetic, and anti-inflammatory effects. 

These antioxidants may also help slow visible signs of aging by reducing free‑radical damage and supporting collagen production through vitamin C.

Heart Health

Chayote's fiber, potassium, folate, and antioxidant flavonoids are good for your heart. Studies suggest chayote may help:

• Lower blood pressure
• Improve blood flow
• Reduce LDL cholesterol
• Decrease inflammation

It has traditionally been used in Mexico for the heart, which is backed up by modern research. (It's almost like people who lived before us did know a few things!)

Helps Regulate Blood Sugar

Chayote’s combination of low carbohydrates and high soluble and insoluble fiber helps stabilize blood sugar levels. Fiber slows carbohydrate absorption, while plant compounds in chayote may increase insulin sensitivity—an important factor for people managing type 2 diabetes.

With about 4 grams of fiber per fruit, chayote supports healthy digestion, bowel regularity, and a balanced gut microbiome. Its prebiotic fiber nourishes beneficial gut bacteria, which play a role in immunity, metabolism, and mental health.

Supports Liver Function

Animal and test‑tube studies suggest chayote extracts may help prevent fat accumulation in the liver and improve cholesterol metabolism—offering protection against fatty liver disease. 

May Have Anticancer Properties

Early laboratory studies show that compounds in chayote may inhibit the growth of certain cancer cells, including breast, cervical, and leukemia cell lines. 

A Natural Anti-Inflammatory Food

Chayote’s polyphenols and flavonoids help regulate inflammatory pathways. Clinical trials show reduced oxidative stress and improved antioxidant enzyme activity in people who consumed chayote supplements for several months.

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Planting, Growing & Cultivating Chayote Squash

Growing chayote is surprisingly simple. It's a vigorous, perennial vine suited to warm climates. With space and support (and I mean a trellis, not emotional support, although I supposed that couldn't hurt) it produces more prolifically than our rabbits.

Choosing the Right Location

Chayote loves:

• Full sun (6–8 hours daily)
• Warm temperatures (ideal for USDA zones 7–11--which includes the southern parts of Kansas, Ohio, and Illinois on down many parts of the country stretching up toward New England.)
• Well‑drained, fertile soil

Because it grows as a climbing vine, it ideally should have a sturdy trellis, fence, or arbor. While not strictly necessary, vertical growing improves airflow, reduces disease, and makes harvesting easier.

How to Plant Chayote

Unlike many squashes, chayote is typically grown from the whole fruit, not seeds removed from it. The seed inside is soft and sprouts best when left intact. 

Steps to plant:

1. Choose a firm, unblemished, and fully grown chayote. 
2. Place it in a warm, bright area indoors until it sprouts.
3. When the sprout is1–2 inches, plant the entire fruit sprout‑side up, burying it halfway in soil.
4. Space plants 8–10 feet apart: vines can grow 30 feet or more.

If growing indoors: 

Use a pot 18-24 inches deep and wide. Have a trellis ready early on.

If planting from a seed....

• Plant the seed only ½ inch to 1 inch deep. It's a fragile seed, not designed to push up through heavy soil.

• Keep the rounded end down and the pointed end (where the sprout emerges) up.

• Cover lightly with soil—just enough to keep it moist and stable.

• They should sprout in 2-3 weeks.

Chayote seeds are soft and easily damaged, so shallow planting helps prevent rot and lets the sprout break through the soil quickly.

Watering

Give your chayote consistently moist soil but don't let it get waterlogged.

• Water deeply 1–2 times per week, depending on heat and rainfall.
• Mulch around the base to hold in moisture and suppress weeds.
• Avoid overhead watering to reduce fungal issues.

Fertilizing for Healthy Growth

Chayote does well with:

• Compost or aged manure at planting
• A balanced organic fertilizer during early growth. (I'll be using the organic fertilizer produced by our rabbits.)
• Additional potassium during flowering and fruiting

Go easy on nitrogen: too much can lead to excessive vine growth at the expense of fruit. 

Pruning & Training

To keep vines manageable:

• Train them up a trellis early.
• Pinch back growing tips to encourage branching.
• Remove dead or tangled vines to improve airflow.

Pests & Diseases

Chayote is relatively hardy but may encounter:

• Aphids
• Whiteflies
• Powdery mildew
• Root rot in poorly drained soil

Harvesting Chayote

The new chayote fruits are ready to harvest when they reach 4–6 inches and feel firm.

• Harvest regularly to encourage continued production.
• Handle gently—chayote bruises easily.
• The plant may produce dozens of fruits per season under ideal conditions--so I hope you like them!

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