Lychee fruit

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 Lychee fruit

Lychee is a tropical fruit native to Southeast Asia, particularly China, where it has been cultivated for over 2,000 years. Known for its translucent, jelly-like flesh enclosed in a rough, pinkish-red rind, it has a sweet, floral flavor that’s popular in both fresh and dessert applications. Lychee is low in calories, with approximately 66 calories per 100 grams, and is rich in vitamin C, providing over 80% of the daily recommended intake per serving. It also contains potassium, copper, and small amounts of B vitamins, particularly vitamin B6. Lychee is primarily consumed fresh, but it is also used in syrups, dried form, and beverages globally, especially in Asian cuisines.

Health Benefits

• Rich in vitamin C, supporting immune function and skin health with over 80 mg per 100 grams.
• Contains potassium, which helps maintain healthy blood pressure and supports muscle function (171 mg per 100 grams).
• Includes antioxidants such as flavonoids and polyphenols, which may protect cells from oxidative stress and reduce inflammation.

Dietary Considerations

Allergens: Contains None commonly associated, but may cause reactions in individuals with fruit allergies or oral allergy syndrome.

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-carb diets, as it contains natural sugars (~16 g per 100 grams)

Selection and Storage

Store whole lychees in the refrigerator, unpeeled, for up to one week. Keep them dry to prevent spoilage, and peel them just before consuming for optimal texture and flavor.

Common Questions About Lychee fruit Nutrition

Is lychee fruit high in protein?

Lychee is not particularly high in protein. A 100-gram serving of lychee contains about 0.8 grams of protein. It's better known for its carbohydrate content and high levels of vitamin C rather than protein.

Can I eat lychee fruit on a keto diet?

Lychee is not ideal for a keto diet due to its high carbohydrate content. A 100-gram serving of lychee contains about 16 grams of carbs, which can quickly use up the daily carb allowance for a keto diet.

What are the health benefits of lychee fruit?

Lychee is rich in vitamin C, providing 71.5 mg per 100 grams (almost 80% of the daily recommended intake). It also contains antioxidants like polyphenols and flavonoids, which can support heart health and reduce inflammation. However, because it is high in natural sugars, moderation is important for those with blood sugar concerns.

What is the recommended serving size for lychee fruit?

A recommended serving size for lychee is about 100 grams or 10-12 peeled fruits. This portion provides around 66 calories, making it a low-calorie snack option if consumed in moderation.

How does lychee fruit compare to other tropical fruits like mango or pineapple?

Lychee is lower in calories and sugar compared to mango or pineapple, with about 66 calories and 16 grams of natural sugar per 100 grams. Lychee also has a much higher vitamin C content than mango, which contains only about 36 mg of vitamin C per 100 grams. However, pineapple offers slightly more fiber than lychee, making it a better choice for digestion.

Data Sources & Scientific References