How healthy are longan?
Are longan healthy? Yes, for most people. Longan score 87/100 on the HowHealthyIs Score: 100 g provide 60 kcal, 84 mg vitamin C and 266 mg potassium. Longans are small, juicy and low in calories, and they are very rich in vitamin C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Longan rank higher than 87% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Potassium9%
- Fiber7%
- Protein4%
- Magnesium4%
- Iron1%
- Calcium0%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 126 minus 0 = 126. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in longan?
Calories19kcal
Protein0.4g
Carbohydrates4.8g
Fat<0.1g
Fiber0.4g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 60 kcal | 19 kcal | |
| Protein | 1.3 g | 0.4 g | 1% |
| Carbohydrates | 15 g | 4.8 g | 2% |
| Fiber | 1.1 g | 0.4 g | 1% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | <0.1 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 84 mg | 27 mg | 30% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 1 mg | 0.3 mg | 0% |
| Iron | 0.1 mg | <0.1 mg | 0% |
| Potassium | 266 mg | 85 mg | 2% |
| Magnesium | 10 mg | 3.2 mg | 1% |
| Zinc | <0.1 mg | <0.1 mg | 0% |
| Sodium | 0 mg | 0 mg | 0% |
Source: USDA FoodData Central, "Longans, raw" (FDC 169089). Values rounded.
Why are longan good for you?
- 27 mg vitamin C in 10 fruits, 30% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use them
- A light snack
- Fruit salads and chilled desserts
What should you watch out for?
- Dried longans are much denser in sugar. Canned longans in syrup add sugar too.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do longan compare?
Common questions about longan
How many calories are in longan?
100 g of longan has 60 kcal. A typical portion, 10 fruits (32 g), has about 19 kcal.
How much protein is in longan?
Longan have 1.3 g of protein per 100 g, or about 0.4 g in 10 fruits.
Are longan good for weight loss?
Longan are low in calories (60 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.