Longan vs lychee: which is healthier?
They are about equally nutrient-dense: longan scores 87/100 and lychee 86/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Longan
60 kcal per 100 g. 10 fruits: 32 g
Lychee
66 kcal per 100 g. 10 lychees: 96 g
Which to pick for your goal
- Fewer caloriesAbout even60 vs 66 kcal per 100 g
- More proteinAbout even1.3 vs 0.8 g per 100 g
- More fiberAbout even1.1 vs 1.3 g per 100 g
- Less sugarLongan0 vs 15 g per 100 g
- More potassiumLongan266 vs 171 mg per 100 g
- Less saturated fatAbout even0 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Longan, 100 g | Lychee, 100 g | Longan, 32 g | Lychee, 96 g |
|---|---|---|---|---|
| Calories | 60 kcal | 66 kcal | 19 kcal | 63 kcal |
| Protein | 1.3 g | 0.8 g | 0.4 g | 0.8 g |
| Carbohydrates | 15 g | 17 g | 4.8 g | 16 g |
| Sugars | 0 g | 15 g | 0 g | 15 g |
| Fiber | 1.1 g | 1.3 g | 0.4 g | 1.2 g |
| Fat | 0.1 g | 0.4 g | <0.1 g | 0.4 g |
| Saturated fat | 0 g | <0.1 g | 0 g | <0.1 g |
| Vitamin C | 84 mg | 72 mg | 27 mg | 69 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 266 mg | 171 mg | 85 mg | 164 mg |
| Iron | 0.1 mg | 0.3 mg | <0.1 mg | 0.3 mg |
| Calcium | 1 mg | 5 mg | 0.3 mg | 4.8 mg |
| Magnesium | 10 mg | 10 mg | 3.2 mg | 9.6 mg |
| Sodium | 0 mg | 1 mg | 0 mg | 1 mg |
Last updated . Scores use the HowHealthyIs Score method.