Lyche

Fruit

Item Rating: 77/100

1 serving (100 grams) contains 66 calories, 0.8 grams of protein, 0.4 grams of fat, and 16.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		157.1
% Daily Value*
Total Fat		1.0 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		39.3 g	14%
	Dietary Fiber	3.1 g	11%
	Sugars	36.2 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		11.9 mg	0%
Iron		0.7 mg	3%
Potassium		407.1 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: 9 cal (5.2%)

Protein: 7 cal (4.4%)

Carbs: 157 cal (90.4%)

About Lyche

Lychee is a tropical fruit native to southern China but now widely grown in various parts of Asia, Africa, and the Americas. Loved for its sweet, floral flavor and juicy texture, lychee has found its place in cuisines worldwide, particularly in desserts, smoothies, and salads. It is low in calories (66 per 100g) yet rich in essential nutrients like vitamin C, supplying 119% of the daily recommended intake in a single serving. Additionally, it contains small amounts of calcium, iron, and dietary fiber, contributing to its nutritional value. Its refreshing taste and nutrient profile make lychee an excellent choice for snacks or culinary dishes highlighting tropical flavors.

Health Benefits

• Rich in vitamin C (71.5 mg per 100g), boosting the immune system and supporting healthy skin.
• Provides dietary fiber (1.3 g per 100g), aiding digestion and promoting gut health.
• Contains antioxidants like polyphenols, which help protect cells against oxidative stress and reduce inflammation.

Dietary Considerations

Allergens: Contains None commonly reported, but individuals with fruit allergies should exercise caution.

Suitable for: Vegan, vegetarian, gluten-free, kosher, halal

Not suitable for: Low-carb diets, low-sugar diets

Selection and Storage

Store fresh lychees in the refrigerator in a breathable bag or container to prevent moisture buildup. Consume within one week for optimal flavor and texture.

Common Questions About Lyche Nutrition

Is lychee high in protein?

Lychee is not a high-protein food, containing only 0.8 grams of protein per 100 grams. It is primarily a source of carbohydrates and is better suited as a sweet, hydrating snack rather than a significant protein source.

Can I eat lychee on a keto diet?

Lychee is not suitable for a strict keto diet as it contains 16.5 grams of carbohydrates per 100 grams. With 15.2 grams of natural sugars, it can quickly exceed the carb limits of a ketogenic diet.

What are the health benefits of eating lychee?

Lychee is rich in vitamin C, providing over 70% of the recommended daily intake per 100 grams, which supports a strong immune system. It also contains antioxidants and plant compounds that may promote heart health. However, due to its high sugar content, it should be consumed in moderation, especially by those managing blood sugar levels.

How many lychees should I eat in one serving?

A typical serving of lychee is about 7-10 fruits, which equals approximately 100 grams and provides 66 calories. This portion size ensures you enjoy its nutrients without consuming excessive sugar.

How does lychee compare to similar fruits like rambutan or longan?

Lychee, rambutan, and longan are similar in taste and texture, but lychee is slightly sweeter and contains the most vitamin C. Rambutan has slightly more fiber, while longan has slightly fewer sugars. All three are nutritious and can be enjoyed fresh or in fruit salads.

Data Sources & Scientific References