Cho-Cho Marrow (Chayote) Nutrition Calculator — Raw, Boiled, Steamed & Stir-Fried

Cho-cho marrow (chayote) provides 93mcg folate per 100g raw (23% DV) at only 19 kcal — a folate density of 4.9mcg per calorie ^[1]. This exceeds broccoli (63mcg at 34 kcal = 1.9mcg/cal), asparagus (52mcg at 20 kcal = 2.6mcg/cal), and even Brussels sprouts (61mcg at 43 kcal = 1.4mcg/cal).

A whole chayote (~270g) provides approximately 251mcg folate (63% DV) at just 51 kcal — one of the most calorie-efficient folate sources among whole vegetables. Boiling reduces folate to approximately 70mcg per 100g (25% loss), and steaming retains about 80mcg ^[1].

USDA data shows cho-cho's zinc at 0.74mg per 100g raw (7% DV) — 3.7x more than cucumber (0.2mg) and 2.3x more than zucchini (0.32mg) ^[1]. Among all cucurbit vegetables (gourd family), chayote has the highest zinc concentration per 100g.

Combined with 0.12mg copper (14% DV) and 0.19mg manganese (8% DV), cho-cho provides a trace mineral profile uncommon in low-calorie vegetables. A whole chayote (~270g) delivers 2.0mg zinc (18% DV) — comparable to a 30g serving of cashews ^[1].

At 94.2% water and 19 kcal per 100g, cho-cho is comparable to cucumber (95.2% water, 15 kcal) and celery (95.4% water, 14 kcal) for calorie density ^[1]. A whole chayote (~270g) provides only 51 kcal — enabling large-volume consumption for satiety-focused meal journaling.

The 4.51g carbohydrates include 1.7g fiber and 1.7g natural sugars. With 0.82g protein and 0.13g fat, the macronutrient profile is almost entirely carbohydrate-based. For low-calorie meal planning, cho-cho is one of the most volume-efficient vegetables available.

Cho-cho's sodium at 2mg per 100g raw is at the extreme low end — matching cucumber and below all common cooked greens ^[1]. A whole chayote adds just 5.4mg sodium to a meal. This makes cho-cho functionally sodium-free for journaling purposes.

Combined with 125mg potassium per 100g raw, the potassium-to-sodium ratio is 62.5:1 — favorable for those tracking electrolyte balance. While the absolute potassium is moderate (lower than leafy greens), the near-zero sodium contribution is distinctive ^[1].

Among cooking methods, steaming preserves the most folate: approximately 80mcg per 100g (86% retention) vs. boiling's 70mcg (75% retention) ^[1]. Stir-frying retains about 65mcg but adds 3.5g fat and 120mg sodium from oil and seasoning.

The vitamin C pattern is similar: raw 7.7mg → steamed 6.5mg (84% retention) → boiled 5.5mg (71%) → stir-fried 5.0mg (65%). For maximum nutrient preservation from cho-cho, steaming is the optimal cooking method — minimal nutrient loss with no added calories or sodium ^[1].