{"data":{"name":"Chayote fruit, boiled","slug":"chayote-fruit-boiled","scientific_name":"Sechium edule","alternate_names":["Sayote bunga","nilaga\/Vegetable pear fruit","boiled"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled chayote (chayote fruit). It\u2019s a mild, watery vegetable, usually eaten as a side dish or mixed into viands and soups.","common_uses_philippines":["Chayote salad","Ginataang chayote","Pinakbet with chayote","Sinigang with chayote","Nilagang baka with chayote"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":16,"protein_g":0.3,"fat_g":0.1,"saturated_fat_g":0,"carbohydrates_g":3.5,"fiber_g":0.4,"sugars_g":1.7,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":20,"calcium_mg":25,"cholesterol_mg":0,"food_type_g":1,"iron_mg":0.4,"monounsaturated_fat_g":0,"phosphorus_mg":10,"polyunsaturated_fat_g":0,"retinol_activity_equivalent_ug":2,"total_ash_g":0.1,"unsaturated_fat_g":0,"vitamin_a_ug":0,"vitamin_b1_mg":0.01,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.3,"vitamin_c_mg":10,"water_g":96},"serving_suggestions":[{"label":"1\/2 cup (raw)","weight_g":40,"volume_ml":null},{"label":"1\/2 cup (cooked)","weight_g":45,"volume_ml":null}],"health_notes":{"summary":"Chayote is low in calories (about 16 kcal per 100g) and very low in fat and cholesterol, so it\u2019s a light option for meals. It also has dietary fiber (about 0.4g), which helps support regular digestion, and some natural sweetness from carbs and sugar (about 3.5g carbs, 1.7g sugar). Sodium is very low (about 5mg), which is helpful if you\u2019re watching salt intake. Because it\u2019s light and filling, it can help balance your plate when paired with rice and protein.","healthier_tips":["Use chayote as your extra volume on the plate: aim for about 1\/2\u20131 cup per meal (depending on your appetite and rice portion).","For 3 full meals + 1\u20132 snacks: include chayote in lunch or dinner, and keep snacks balanced (e.g., fruit + yogurt, or nuts + water).","Keep the cooking simple: boil or saut\u00e9 with minimal oil, and flavor with garlic, onion, herbs, or a small amount of soy sauce instead of salty sauces.","If you\u2019re adding it to stews or sinigang, add it early so it stays tender and doesn\u2019t need extra oil."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/chayote-fruit-boiled?agent=true"}}}