Lanzones

Fruit

Item Rating: 82/100

1 serving (100 grams) contains 57 calories, 1.0 grams of protein, 0.2 grams of fat, and 14.0 grams of carbohydrates.

Nutrition Information

1 cup (149.3g)

Calories		85.1
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		3.0 mg	0%
Total Carbohydrates		20.9 g	7%
	Dietary Fiber	3.4 g	12%
	Sugars	13.4 g
protein		1.5 g	3%
Vitamin D		0 mcg	0%
Calcium		29.9 mg	2%
Iron		1.3 mg	7%
Potassium		410.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 2 cal (2.9%)

Protein: 6 cal (6.5%)

Carbs: 83 cal (90.6%)

About Lanzones

Lanzones, also known as langsat, is a tropical fruit native to Southeast Asia, commonly grown in countries like the Philippines, Malaysia, and Indonesia. It is small, round, yellowish-brown, and has a sweet, tangy taste. Lanzones is a seasonal fruit usually consumed fresh or used in desserts. In a 100-gram serving, it provides approximately 57 calories, 1 gram of protein, 14 grams of carbohydrates, and 2.3 grams of fiber. It is a source of calcium (20 mg), iron (0.9 mg), and vitamin C (4 mg), and is naturally low in fat and cholesterol-free, making it a nutritious snack option.

Health Benefits

• Supports immune system health due to its content of vitamin C (4 mg per 100 g), which acts as an antioxidant.
• Aids in digestion because of its dietary fiber (2.3 g per 100 g), helping promote regular bowel movements.
• Contributes to bone health with a modest amount of calcium (20 mg per 100 g), a mineral essential for strong bones.
• Helps maintain energy levels with its natural carbohydrates (14 g per 100 g).
• Contains iron (0.9 mg per 100 g), which supports the formation of hemoglobin for oxygen transport in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Lanzones should be stored in a cool, dry place and consumed fresh within a few days. Avoid refrigeration as it can alter the fruit’s texture and flavor.

Common Questions About Lanzones Nutrition

What is the nutritional content of lanzones?

Lanzones are a low-calorie fruit, with one 100-gram serving containing 57 calories, 1 gram of protein, 14 grams of carbohydrates, 0.2 grams of fat, and 2.3 grams of fiber. They are also low in sodium, with just 2 milligrams per serving, and contain about 9 grams of natural sugars. Lanzones also provide a good amount of vitamin C.

Can I eat lanzones on a keto diet?

Lanzones are not ideal for a strict keto diet due to their carbohydrate content, with 14 grams of carbs per 100 grams. While they are a healthy fruit, the natural sugars might push you over your daily carb limit if you're following keto strictly.

What are the health benefits of eating lanzones?

Lanzones are rich in dietary fiber, which can support digestive health and reduce constipation. They are also a good source of vitamin C, which supports immune function and skin health. Additionally, the fruit is low in fat and sodium, making it a heart-friendly snack.

How much lanzones should I eat per day?

A serving size of about 100 grams (approximately 10-12 lanzones) is a moderate portion, contributing 57 calories and providing an array of nutrients like fiber and vitamin C. Consuming this amount as part of a balanced diet can help you enjoy its benefits without overdoing the sugar content.

How do lanzones compare to similar fruits like longans or lychees?

Lanzones are similar to longans and lychees in sweetness and size but are slightly lower in calories and sugar. For instance, lanzones have 57 calories and 9 grams of sugar per 100 grams, while lychees have about 66 calories and 15 grams of sugar. Lanzones also provide more fiber than these fruits, making them a better option for digestive health.

Data Sources & Scientific References