Lychee
A floral, translucent tropical fruit with exceptional vitamin C.
Nutrition per 100 g
Standardised to 100 g of lychee for fair comparison. Typical serving: 100 g — 66 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 66 kcal | 66 kcal | 100 kcal |
| Protein | 0.8 g | 0.8 g | 1.2 g |
| Carbohydrate | 16.5 g | 16.5 g | 25 g |
| Fat | 0.4 g | 0.4 g | 0.6 g |
| Fibre | 1.3 g | 1.3 g | 2 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of lychee, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 71.5 mg | 71.5 mg | 79% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0.07 mg | <1% |
| Vitamin K | 0.4 µg | 0.4 µg | <1% |
| Thiamin | 0.011 mg | 0.011 mg | <1% |
| Riboflavin | 0.065 mg | 0.065 mg | 5% |
| Niacin | 0.6 mg | 0.6 mg | 4% |
| Vitamin B6 | 0.1 mg | 0.1 mg | 6% |
| Folate | 14 µg | 14 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 7.1 mg | 7.1 mg | 1% |
| Minerals | |||
| Calcium | 5 mg | 5 mg | <1% |
| Iron | 0.31 mg | 0.31 mg | 2% |
| Magnesium | 10 mg | 10 mg | 2% |
| Phosphorus | 31 mg | 31 mg | 2% |
| Potassium | 171 mg | 171 mg | 4% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 0.07 mg | 0.07 mg | <1% |
| Selenium | 0.6 µg | 0.6 µg | 1% |
| Copper | 0.15 mg | 0.15 mg | 17% |
| Manganese | 0.055 mg | 0.055 mg | 2% |
Source: USDA FoodData Central — Litchis, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat lychee?
- Covers the daily vitamin C target in a small serving.
- Naturally sweet alternative to confectionery.
How to include it
- Peel and eat chilled.
- Add to fruit salads and iced teas.
Things to consider
- Unripe lychees on an empty stomach have caused hypoglycaemia in undernourished children.
- Tinned versions sit in sugar syrup.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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