Is Chayote Keto?

Squashes & Gourds
Chayote sticker illustration
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.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

2.8gnet carbs in your portion

Total carbs
4.5g
Fiber
1.7g
Protein
0.8g
Fat
0.1g
Calories
19
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The 100 g reference amount provides 2.8g net carbs and can fit common keto portions.

  • 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.

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