Lychee Nutrition Facts And Health Benefits

Lychee is super water-rich fruit as it has 81% water, meaning it belongs to low-calorie fruit. It has lots of health benefits; let's check it.

Lychees are mostly produced in China (statics from 2018). The lychee's scientific name is 'Litchi chinensis'. It is used commercially for making pickles and wines.

Lychee Nutrition Facts

Here below table shows the lychee nutrition facts 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 66

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 1%
Total Carbohydrate 17g 6%
Dietary Fiber 1g 4%
Sugars 15g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of lychee has 66 Kcals, 0 grams of fat, 17 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol or trans fat in the lychee. It holds just 1 mg of sodium.


100 grams of lychee has 66 Kcals(276 kJ). It is low-calorie food because it includes 81% water. Most of the calories come from carbohydrates.

A 100-gram of lychee has 17 grams of carbohydrates, 1 gram of fiber, and 15 grams of natural sugar. In 100 grams of lychee, Net carbs(Total Carbs-Fiber) should be 16 grams.

Lychee doesn't contain fat(or contains less than 0.5g).

100 grams of lychee contains 1 gram of protein.

Glycemic Index:

The glycemic index of lychee is 50. It holds a medium glycemic index.

Vitamins And Minerals In Lychee





Vitamin C

71.5 mg


5 mg

Vitamin A

0 mcg


31 mg

Vitamin E

0.07 mg


171 mg

Vitamin K

0.4 mcg


0.31 mg

Vitamin B1

0.011 mg


10 mg

Vitamin B2

0.065 mg


0.07 mg

Vitamin B3

0.603 mg


0.148 mg

Vitamin B6

0.1 mg


0 mg

Vitamin B9

14 mcg

100 grams of lychee can provide Vitamin C(79%), Vitamin A(0%), Vitamin E(1%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A helps your heart, lungs, and other organs to work properly; Vitamin E keeps healthy skin and eyes; and Vitamin K is necessary for blood clotting and healthy bones.

Lychee also has an adequate amount of B vitamins. 100 grams of lychee can have Vitamin B1(thiamin) 1%, Vitamin B2(riboflavin) 5%, Vitamin B3(niacin) 4%, Vitamin B6 (pyridoxine) 8%, and Vitamin B9(folate) 4% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and proper nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of lychee have Calcium 0%, Phosphorus 1%, Potassium 9%, Iron 2%, Magnesium 2%, Zinc 1%, Copper 16%, and Manganese 0% of your RDA (Recommended Dietary Allowances).

Calcium helps our bones; Phosphorus plays a vital role in inventing DNA and RNA; Potassium commands fluid balance; Iron lowers tiredness and fatigue; Magnesium keeps muscle, nerve function, and energy production.

Zinc plays a significant role in building proteins; Copper makes red blood cells; Manganese supports the body in creating connective tissue, bones, and blood clotting factors.

Lychees Benefits

Lychee benefits for skin:

Lychee holds a high amount of Vitamin C. Vitamin C reduces skin aging, acne, and pimples. It also enhances immunity power. 100 grams of lychee has 71.5 grams of Vitamin C, 79% of your RDA(Recommended Dietary Allowances).

Helps in weight loss:

Low-calorie foods help a lot in the weight loss or fat loss process. Lychee holds very low calories. 100 grams of lychee has just 66 Kcals.

Taste awesome:

Lychee is so tasty that it is used in drinks, juices, ice cream, and smoothies to add taste. It is used commercially for making chocolates, jelly, and beverages.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

What is the right time to eat lychee?

The right time to eat lychee is in the morning or between meals but before sunset.

Are lychees high in sugar?

Indeed, it has a high amount of sugar, but all sugar has its natural sugar, which had so many benefits also.

Is litchi fruit hot or cold?

Litchi has hot nature, according to Ayurveda.

Is litchi good for the skin?

Litchi is high in Vitamin C. Vitamin C reduces skin aging, acne, and pimples.

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