Lychee fruit is a small round fruit with red scaly skin, sweet juicy pulp, and one large seed. Lychee is also known as litchi. Itâs a popular fruit in Asia and found in many desserts and drinks like jellies, cocktails, and ice creams.Â
ââLychee is a fruit thatâs been cultivated for thousands of years in China. Today it grows in many regions including India, Vietnam, Indonesia, Australia, and the United States.
You can buy lychee fresh, dried, and canned. Lychee is also made into preserves, wine, and sauces.
There is one fruit serving in 6 fresh lychee, and about 60 calories. Obviously the canned ones in syrup are not as healthy and have more calories. Too much of any type if food is bad. But lychee is a healthy choice for a fruit.
Lychees are grown in subtropical regions throughout the world and especially popular in their native China, as well as Southeast Asia.
Lychees have an inedible, pink-red, leathery skin, which is removed before consumption. The flesh is white and surrounds a dark seed in the center.
A 3.5-ounce (100-gram) serving of fresh lychees provides the following nutrients. The table below shows the main nutrients in fresh lychees (1):
They have a sweet and flowery flavor and are a good source of vitamin C and several beneficial antioxidants. This makes them an excellent addition to a healthy diet.
The majority of the carbs in lychees comes from sugars, which are responsible for their sweet taste. They’re relatively low in fiber.
Calories and Nutrition in Lychee
A 100-gram (3.5-ounce) serving of fresh lychee fruit contains:
- 66 calories
- 0.83 grams of protein
- 0.44 grams of fat
- 16.5 grams of carbohydrates
- 1.3 grams of dietary fiber
- 15.2 grams of sugar
- 71.5 milligrams of Vitamin C
Dr. Oz: Canned foods are just as good
FAQ
How many lychees can you eat a day?
Can you eat canned lychee?
When should we not eat lychee?
Is lychee good for You?
Lychee contains many vitamins and minerals and is especially rich in vitamin C, with 119% of the recommended daily allowance, or about 71.5 milligrams (mg), in a raw 100 gram (g) serving. Lychee also is a good source of vitamin B2 (riboflavin), iron, potassium, calcium, and copper. A 100 g serving of lychee contains:
Is lychee good for kidney?
There are no high quality human studies that associate lychee with kidney health. However, lychee and other fruits have a high water content and in addition to drinking water, make sense to include in a diet for kidney health. Staying hydrated is critically important for kidney function. Also, maintaining a healthy blood pressure is important for kidney health as high blood pressure is the second leading cause of kidney failure in the United States. Lychees are rich in potassium and low in sodium. A diet high in potassium and low in sodium help to maintain a healthy blood pressure. Individuals with late stage chronic kidney disease may need to control their portion size of high potassium fruits and vegetables. Individuals with kidney disease should consult with a qualified healthcare practitioner for dietary guidance.
Can lychee help prevent cancer?
Some in vitro studies have found that lychee could bring some big benefits when it comes to cancer prevention. According to a 2017 review published in Nutrients, the pulp, peel and seed of the lychee fruit all contain potent compounds that can inhibit tumor formation and block cancer cell growth.
Are lychees safe to eat?
Eating lychees in moderation should be safe for most people. Lychees are popular in Southeast Asia and China but less common in other countries. They have a sweet and flowery flavor and are a good source of vitamin C and several beneficial antioxidants. This makes them an excellent addition to a healthy diet.