What is healthier, eating chayote with or without the skin?

Chayote is a vegetable that has become a fundamental part of the cuisine of various countries, and it's no wonder, since the Ministry of Agriculture and Rural Development recognizes it as a very versatile plant, with all its parts, especially the fruit, that can be eaten.

This food often attracts special attention due to its popularity as a healthy food, as it is an excellent source of fiber and minerals, while its calorie intake is low because it is composed of 80% water.

Although you can eat all parts of the fruit, what's the best choice: with or without the shell? Here's the answer.

What is the nutritional content of chayote?

The name comes from the Nahuatl word chayotli, and it is a food that, thanks to its water content, has a low calorie content. However, it also provides bioactive compounds (such as flavonoids, carotenoids, vitamins C and E), fiber (soluble and insoluble), and minerals, including potassium, calcium, phosphorus, and magnesium.

Steamed, baked, or sautéed, it is mainly used in soups, salads, stews, and even juices.

The English website Meal Better—which focuses on cooking and nutrition information—mentioned that due to its ability to thrive in diverse climates and its adaptability, chayote is a staple ingredient in various Mexican dishes.

Despite its popularity, there is debate about the different ways to consume it, specifically, whether or not it is advisable to remove its shell.

Believe it or not, the chayote peel contains a significant portion of its nutrients.

"Laboratory studies have found the presence of bioactive compounds in the fruit, peel, and leaves," notes the blog of the Ministry of Agriculture and Rural Development.

How is it best to consume chayote?

Do you usually peel chayote when cooking it? Home Dining Kitchen, a website specializing in cooking techniques and gastronomy, discusses this practice from two perspectives.

First, it is explained that cooks who remove the chayote skin do so because it allows for better digestion, particularly for those with sensitivity or digestive problems; however, this decreases its fiber content.

Likewise, some people remove the skin of the fruit because it is believed to prevent a bitter taste in food, resulting in "a mild flavor that is pleasing to a wider audience." Another advantage is that it improves the visual appeal of the dish.

On the other hand, those who prefer to keep the chayote skin indicate that this allows them to preserve its nutrients. Meal Better explains that eating the skin provides a large amount of fiber to the body, as well as a significant concentration of flavonoids.

What to consider when eating chayote peel?

The Ministry of Agriculture and Rural Development makes no distinction between eating it with or without the shell; its only recommendation is to be careful when handling the skin, as it may contain small spines.

For this reason, Meal Better recommends properly cleaning chayotes before cooking them, because the peel—being the protective barrier for the inside—can retain pesticides, waxes, or dirt, which could cause illness.

Keeping the chayote skin is a good idea, as long as it's cleaned properly. Have questions about including this food in your diet? Consult a professional to rule out possible allergies.

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MB