In this guide, we take a closer look at lychee nutrition facts, including calories, carbohydrates, sugar, fiber, vitamins, minerals, and serving sizes.
1. Lychee Nutrition Facts at a Glance
The exact nutritional value of lychee can vary depending on the variety, size, ripeness, and serving amount. However, fresh lychee is generally a relatively light fruit that provides carbohydrates and vitamin C.
Approximately 100 grams of fresh lychee contains:
- Calories: About 66 calories
- Carbohydrates: About 16.5 grams
- Natural sugars: About 15 grams
- Dietary fiber: About 1.3 grams
- Protein: About 0.8 grams
- Fat: About 0.4 grams
- Vitamin C: A significant amount
- Potassium: A small amount
- Copper: A small amount
These numbers are approximate and can vary between different nutrition databases and varieties of lychee.
Because lychee is mostly water and carbohydrates, it can be a refreshing fruit choice while also providing natural energy.
2. How Many Calories Are in Lychee?
One of the most common questions about lychee nutrition is how many calories the fruit contains.
Fresh lychee contains approximately 66 calories per 100 grams. The actual calorie content of a serving depends on how many fruits you eat and the size of each lychee.
For example, eating a small portion of fresh lychee as a snack provides fewer calories than eating a large bowl of the fruit.
The calories in fresh lychee primarily come from its naturally occurring carbohydrates and sugars. If you are monitoring your overall calorie intake, portion size remains an important consideration.
3. Lychee Carbohydrates
Carbohydrates are the primary macronutrient found in lychee. Approximately 100 grams of fresh lychee contains around 16.5 grams of carbohydrates.
Most of these carbohydrates come from naturally occurring sugars, which give lychee its characteristic sweet flavor.
Carbohydrates are an important source of energy for the body. However, individual nutritional needs vary, so people who follow a specific carbohydrate-controlled diet may want to consider their portion size when eating lychee.
Fresh fruit can still be part of a balanced diet, especially when consumed alongside a variety of vegetables, protein sources, whole grains, and other nutrient-rich foods.
4. How Much Sugar Is in Lychee?
Lychee has a naturally sweet taste because it contains naturally occurring sugars. Around 100 grams of fresh lychee provides approximately 15 grams of sugar.
This sugar is naturally present in the fruit and is different from added sugars found in many processed foods and sweetened beverages.
However, natural sugar is still a type of carbohydrate. Eating large portions of any sweet fruit can increase total carbohydrate and sugar intake.
For people who need to monitor blood sugar or carbohydrate consumption, it can be helpful to enjoy lychee in moderate portions and consider the fruit as part of the total carbohydrate content of a meal or snack.
5. Lychee Is a Good Source of Vitamin C
One of the most impressive facts about lychee nutrition is its vitamin C content.
Vitamin C is an essential water-soluble vitamin that plays several important roles in the body. It contributes to normal immune system function and is needed for normal collagen formation.
Collagen is a protein that provides structure to various tissues, including the skin, bones, blood vessels, and connective tissues.
Including vitamin C-rich fruits such as lychee in your diet can help contribute to your daily vitamin C intake. Other good sources include citrus fruits, strawberries, kiwi, bell peppers, and broccoli.
6. Lychee and Dietary Fiber
Fresh lychee provides a modest amount of dietary fiber. Approximately 100 grams contains around 1.3 grams of fiber.
Fiber is an important component of a healthy diet and contributes to normal digestive function. While lychee is not as high in fiber as some fruits, it can still contribute to your overall daily fiber intake.
If you want to increase your fiber consumption, consider combining lychee with other fiber-rich foods such as berries, apples, pears, oats, chia seeds, vegetables, beans, and whole grains.
Eating a variety of plant foods is generally the best way to obtain different types of dietary fiber.
7. Does Lychee Contain Protein?
Lychee is not a significant source of protein. Around 100 grams of fresh lychee provides less than 1 gram of protein.
For this reason, lychee is best considered a fruit source of carbohydrates, vitamin C, water, and plant compounds rather than a protein-rich food.
If you want to create a more balanced snack, you can pair lychee with foods that provide protein, such as plain Greek yogurt, cottage cheese, nuts, or seeds.
Combining different food groups can help create a more nutritionally balanced meal or snack.
8. Lychee Contains Very Little Fat
Fresh lychee is naturally very low in fat. Approximately 100 grams of the fruit contains less than 1 gram of fat.
This makes lychee a light and refreshing option when eaten fresh. However, the nutritional profile can change depending on how the fruit is prepared.
For example, lychee desserts made with cream, coconut milk, ice cream, or other high-fat ingredients will contain considerably more fat and calories than fresh lychee.
When considering lychee nutrition facts, it is therefore important to distinguish between fresh fruit and processed or prepared lychee products.
9. Minerals Found in Lychee
Although lychee is best known for its vitamin C content, it also provides small amounts of several minerals.
These include potassium and copper, along with smaller quantities of other micronutrients.
Potassium is an essential mineral involved in normal muscle and nerve function. Copper also plays a role in several important processes in the body.
Lychee is not a major source of every mineral, but its overall nutritional profile can contribute to a diverse diet when combined with other fruits, vegetables, legumes, nuts, seeds, and whole grains.
10. Fresh Lychee vs. Canned Lychee
The nutritional value of lychee can differ depending on how it is processed.
Fresh lychee contains naturally occurring sugars and water, while canned lychee is often packed in syrup. Syrup-packed products may contain significantly more sugar than fresh fruit.
If you are comparing products, check the nutrition facts label and ingredient list. Look for options packed in water or natural juice when available, and pay attention to added sugars.
Fresh lychee is generally the simplest choice when you want to enjoy the fruit’s natural flavor and nutritional profile.
11. Is Lychee High in Sugar?
Lychee is considered a relatively sweet fruit because it contains a notable amount of naturally occurring sugar.
This does not mean that lychee must be avoided. For most people, fresh fruit can be part of a balanced diet. The key is to consider portion size and your overall eating pattern.
If you are managing diabetes or have been advised to limit carbohydrates, speak with a qualified healthcare professional or registered dietitian about appropriate portions for your individual needs.
12. How to Include Lychee in a Balanced Diet
There are many simple ways to enjoy lychee while maintaining a varied diet.
You can eat fresh lychee as a snack, add it to a fruit salad, mix it with plain yogurt, or combine it with other fruits in a smoothie.
For a more balanced snack, pair lychee with a source of protein or healthy fats. For example, a small serving of lychee with plain yogurt and a handful of nuts can provide a wider range of nutrients than lychee alone.
The goal is not to rely on one fruit for all your nutritional needs but to enjoy lychee as part of a diverse diet.
Final Thoughts on Lychee Nutrition Facts
The nutrition facts of lychee show why this tropical fruit is a popular choice for people who enjoy naturally sweet and refreshing foods. Fresh lychee provides carbohydrates, natural sugars, water, modest amounts of dietary fiber, and several micronutrients.
Its most notable nutritional feature is its vitamin C content, while its low fat content and juicy texture make it an appealing fresh fruit option.
Like any food, lychee is best enjoyed as part of a balanced and varied diet. Choosing fresh fruit, watching portion sizes, and combining lychee with other nutrient-rich foods can help you enjoy its unique flavor while maintaining a well-rounded eating pattern.
For a complete guide to this tropical fruit, including its benefits, nutrition, growing requirements, how to eat it, and storage tips, explore our main guide to Lychee: Benefits, Nutrition, Growing, Eating & Storage.