Rambutan

Fruit

A tropical fruit with a spiky shell and a sweet, juicy interior.

💚 Low in Calories

🌱 Rich in Antioxidants

🧠 Good for Brain Health

What is a Rambutan?

Rambutan is a tropical fruit native to Southeast Asia, particularly Indonesia, Malaysia, and Thailand. It has a unique appearance with a hairy, spiky red or yellow skin and a translucent, juicy flesh inside. The fruit grows on trees in warm climates, and its name is derived from the Malay word 'rambut,' meaning hair.

Rambutan has a mildly sweet and slightly tangy flavor, similar to lychee but with a richer undertone. Its texture is juicy and gelatinous, making it a refreshing treat. It’s often enjoyed fresh, but can also be canned, juiced, or used in desserts and salads.

Nutritionally, rambutan is low in calories and a good source of vitamin C, copper, and manganese. Its antioxidants and fiber content make it a valuable addition to a healthy diet, supporting general well-being and digestion.

Nutrition Highlights

68

Calories

per 100g

16g

Carbohydrates

per 100g

1.3g

Fiber

per 100g

17mg

Vitamin C

19% DV

0.21mg

Copper

23% DV

These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.

Health Benefits of Rambutans

🛡️

Boosts Immunity

Rambutan is rich in vitamin C, an essential nutrient that helps strengthen the immune system and reduces the risk of infections. Its antioxidants further combat oxidative stress in the body.

• Rich in Vitamin C
• Rich in Antioxidants

🌿

Aids Digestion

Its fiber content supports smooth digestion, prevents constipation, and promotes a healthy gut microbiome. Fiber also aids in regulating blood sugar levels.

• Rich in Fiber
• Rich in Water

🧠

Supports Brain Health

Copper in rambutan plays a vital role in brain development and function. It aids in maintaining healthy neural pathways and neurotransmitter activity.

• Rich in Copper
• Rich in Manganese

💧

Promotes Healthy Skin

Vitamin C and antioxidants in rambutan help maintain skin elasticity and combat free radicals, reducing signs of aging and keeping skin hydrated.

• Rich in Vitamin C
• Rich in Antioxidants

Diet Compatibility

Is Rambutan suitable for your diet? Here's what you need to know:

✓ Vegan: Naturally plant-based and unprocessed.

✗ Keto: High natural sugar content (16g carbs per serving).

✓ Gluten-Free: Does not contain gluten or gluten derivatives.

✓ Paleo: Whole, natural fruit suitable for the paleo diet.

✗ Low-Carb: Too high in carbohydrates for strict low-carb diets.

🍽️ How to Enjoy Rambutans

Breakfast

Add fresh rambutan to a fruit salad or yogurt bowl.

Tip: Pair with other tropical fruits like pineapple or mango for extra flavor.

Lunch

Toss rambutan slices into a green salad with grilled chicken.

Tip: Use a lime vinaigrette to complement the fruit's natural sweetness.

Dinner

Incorporate rambutan into a sweet and sour stir-fry.

Tip: Add towards the end of cooking to preserve its juicy texture.

Snack

Enjoy rambutan fresh as a standalone snack or chilled in the fridge.

Tip: Peel and remove the seed to make snacking easier.

✅ The Bottom Line

Rambutan is a nutritious and refreshing fruit that offers a range of health benefits, from supporting immunity to aiding digestion with its vitamin C, fiber, and antioxidant content. It is naturally low in calories, making it an excellent addition to a balanced diet.

Enjoy rambutan fresh for the best flavor and nutrients, or incorporate it into salads, stir-fries, and desserts. With its unique taste and numerous health perks, rambutan is a must-try for anyone looking to diversify their fruit intake.

Data Sources & Scientific References

1. USDA FoodData Central - Comprehensive nutrient composition data
2. FDA Nutrition Facts Label - Daily value percentages and guidelines
3. NIH Office of Dietary Supplements - Nutrient recommendations and health information
4. Dietary Guidelines for Americans - Evidence-based nutritional guidance