Pickled chayote

Pickled chayote, or Escabeche de Chayote, is a tangy and savory dish made from thinly sliced chayote squash marinated in a vinegar-based solution with aromatics like garlic, onions, and often chili peppers. It is a popular side dish or condiment in various Latin American and Filipino cuisines, known for its crisp texture and bright, acidic flavor that cuts through richer foods.

🍽️ Nutrition at a glance

This dish is very low in calories, carbohydrates, and fat, making it a light, hydrating addition to meals. It primarily provides dietary fiber, vitamin C, and potassium from the chayote, with the pickling process adding sodium but preserving most of the vegetable's nutrients.

Nutrition breakdown

Calories	45 kcal
Protein	1.5 g
Carbs	8 g
Fat	1 g
Fiber	3 g
Sugar	4 g
Sodium	380 mg
Vitamin C	12 mg
Vitamin K	15 mcg
Potassium	200 mg
Folate	25 mcg
Manganese	0.15 mg
Magnesium	15 mg
Phosphorus	30 mg
Calcium	20 mg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Escabeche is a classic example of a preservation technique (pickling) that has been adapted across cultures, from Spanish to Latin American and Filipino kitchens. Nutritionally, the vinegar-based marinade can help stabilize blood sugar levels when eaten alongside starchy foods, making it a functional as well as flavorful accompaniment.