How healthy is lychee?
Is lychee healthy? Yes, for most people. Lychee scores 81/100 on the HowHealthyIs Score: 100 g provides 66 kcal and 72 mg vitamin C. Lychees are very rich in vitamin C and low in fat. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Lychee ranks higher than 81% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C100%
- Fiber7%
- Potassium6%
- Magnesium4%
- Iron3%
- Protein3%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 123 minus 1 = 122. 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 lychee?
Calories63kcal
Protein0.8g
Carbohydrates16g
Fat0.4g
Fiber1.2g
Sugars15g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 66 kcal | 63 kcal | |
| Protein | 0.8 g | 0.8 g | 2% |
| Carbohydrates | 17 g | 16 g | 6% |
| Fiber | 1.3 g | 1.2 g | 4% |
| Sugars | 15 g | 15 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.4 g | 0.4 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 72 mg | 69 mg | 76% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 5 mg | 4.8 mg | 0% |
| Iron | 0.3 mg | 0.3 mg | 2% |
| Potassium | 171 mg | 164 mg | 3% |
| Magnesium | 10 mg | 9.6 mg | 2% |
| Sodium | 1 mg | 1 mg | 0% |
Source: USDA FoodData Central, "Litchis, raw" (FDC 169086). Values rounded.
Why is lychee good for you?
- 69 mg vitamin C in 10 lychees, 76% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Fruit salads
- Desserts
What should you watch out for?
- Sweet and easy to overeat. Unripe lychees eaten on an empty stomach have been linked to low blood sugar in undernourished children.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How does lychee compare?
Common questions about lychee
How many calories are in lychee?
100 g of lychee has 66 kcal. A typical portion, 10 lychees (96 g), has about 63 kcal.
How much protein is in lychee?
Lychee has 0.8 g of protein per 100 g, or about 0.8 g in 10 lychees.
Is lychee good for weight loss?
Lychee is low in calories (66 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.