Christophine, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Also known as chayote, cooked christophine offers a mild, slightly sweet flavor and a tender, squash-like texture, perfect as a versatile side. --- RECIPE --- Servings: 3-4 Prep Time: 20 minutes Ingredients: - 2 medium christophines (chayotes) - Water - Salt to taste Instructions: 1. Peel christophines and cut them in half, removing the seed. Dice into 1-inch cubes. 2. Place diced christophine in a pot of lightly salted boiling water. 3. Cook for 10-15 minutes, or until tender. Drain well. 4. Season with additional salt if needed before serving.
Per 100g reference serving, Christophine, cooked provides 44 kcal of energy, 0.86g protein (7% of calories), 4.7g total carbohydrates (39% of calories, including 1.8g dietary fiber and 1.73g sugars), and 2.87g total fat (54% of calories).
Vitamins Profile in Christophine, cooked (Per 100g)
Track how Christophine, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 6.8 mg | 7.6% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.53 mg | 3.5% DV |
| Vitamin K (Phylloquinone) | 6.5 µg | 5.4% DV |
| Vitamin B1 (Thiamin) | 0.024 mg | 2% DV |
| Vitamin B2 (Riboflavin) | 0.029 mg | 2.2% DV |
| Vitamin B3 (Niacin) | 0.465 mg | 2.9% DV |
| Vitamin B6 (Pyridoxine) | 0.089 mg | 5.2% DV |
| Total Folate (Vitamin B9) | 82 µg | 20.5% DV |
| Folate (Dietary Folate Equivalents) | 82 µg | 20.5% DV |
| Natural Food Folate | 82 µg | 20.5% DV |
| Choline | 9.8 mg | 1.8% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
Minerals & Electrolytes in Christophine, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.36 mg | 2% DV |
| Calcium (Ca) | 18 mg | 1.4% DV |
| Magnesium (Mg) | 13 mg | 3.1% DV |
| Potassium (K) | 131 mg | 2.8% DV |
| Zinc (Zn) | 0.77 mg | 7% DV |
| Selenium (Se) | 0.2 µg | 0.4% DV |
| Phosphorus (P) | 19 mg | 1.5% DV |
| Copper (Cu) | 0.128 mg | 14.2% DV |
| Sodium (Na) | 132 mg | 5.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.125 g | 7.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.72 g | 5.1% DV |
| Monounsaturated Fat (MUFA) | 0.982 g | 3.3% DV |
| Polyunsaturated Fat (PUFA) | 0.845 g | 4.2% DV |
| Saturated Fat (SFA) | 0.745 g | 3.7% DV |
| Dietary Cholesterol | 2 mg | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Christophine, cooked contains 44 calories (kcal), 0.86g of protein, 4.7g of carbohydrates (1.8g fiber, 1.73g total sugars), and 2.87g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Christophine, cooked has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -2.2 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Christophine, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Christophine, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.