1 serving (100 grams) contains 60 calories, 1.3 grams of protein, 0.1 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
89.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 22.4 g | 8% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 19.4 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 1.5 mg | 0% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 397.0 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
Source of Calories
About Longan
Longan, scientifically known as Dimocarpus longan, is a tropical fruit native to Southeast Asia and part of the soapberry family, closely related to lychee and rambutan. Often referred to as the 'dragon eye' fruit due to its translucent flesh and dark seed, it is popular in Chinese, Vietnamese, and Thai cuisines, often enjoyed fresh, dried, or in desserts and beverages. Nutritionally, longan is low in calories, offering 60 kcal per 100 grams, and contains 15 grams of carbohydrates with 1.1 grams of dietary fiber. It is particularly high in Vitamin C, providing 84 mg per 100 grams (140% of the daily recommended intake), alongside small amounts of iron, calcium, and protein, making it a nutrient-dense snack.
Health Benefits
- Boosts immunity due to its high Vitamin C content (84 mg per 100 grams), which supports immune defense and collagen synthesis.
- Promotes skin health as Vitamin C acts as an antioxidant, reducing oxidative stress and aiding in collagen production.
- Improves digestion with dietary fiber (1.1 g per 100 grams), helping regulate bowel movements and support gut health.
Dietary Considerations
Selection and Storage
Store fresh longan in a cool, dry place or refrigerate for up to one week. Dried longan should be kept in an airtight container in a cool, dry environment.
Common Questions About Longan Nutrition
Is longan a good source of protein?
Longan contains 1.3 grams of protein per 100 grams, which is relatively low compared to protein-rich foods. While it is not a significant source of protein, it can complement your diet as a refreshing fruit option.
Can I eat longan on a keto diet?
Longan is not ideal for a keto diet due to its high sugar content (13 grams per 100 grams) and 15 grams of total carbohydrates. It may exceed the daily carb limit recommended for keto, so it's better avoided or consumed in very small amounts.
What are the health benefits of longan?
Longan is rich in vitamins, particularly vitamin C, which supports immune health and skin health. It also contains antioxidants that may help reduce inflammation. However, its high sugar content should be considered for individuals monitoring their blood sugar levels.
How much longan should I eat in one serving?
A typical serving size is around 50-100 grams, equivalent to about 10-20 longan fruits. This provides approximately 30-60 calories, making it a good snack portion without overloading on sugar or carbs.
How does longan compare to lychee?
Compared to lychee, longan has slightly fewer calories, less sugar, and a milder taste. Lychee contains nearly double the vitamin C of longan but has higher carbs and sugar. Both fruits are similar in texture and often enjoyed fresh or in desserts.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vitamin C - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses the role of vitamin C in health, its recommended intake, and foods rich in vitamin C like longan.
- Dietary Guidelines for Americans, 2020-2025, Appendix E-3U.S. Department of Health and Human Services and U.S. Department of AgricultureMentions fruits like longan in the context of dietary recommendations and fruit intake guidelines.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
