Lychee tastes like a dessert fruit. It is juicy, sweet, and easy to eat fast. That’s the only “problem” too: portion control is the whole game.
Below are the nutritional facts of lychee per 100g, along with pros and cons, right time to eat, health benefits, and best way to eat.
The values provided are approximate can vary depending on the size and ripeness.
1) Fresh Lychee
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 66 kcal | 3% |
| Carbohydrates | 16.5 g | 6% |
| Fiber | 1.3 g | 5% |
| Sugars | 15.2 g | – |
| Protein | 0.8 g | 2% |
| Fat | 0.4 g | 1% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 71.5 mg | 79% |
| Potassium | 171 mg | 4% |
| Calcium | 5 mg | 0% |
Pros
- Very refreshing, feels like a treat
- High vitamin C compared to many sweet fruits
- Good for cravings when portion is controlled
Cons
- Easy to overeat because it is sweet and small
- Not very filling alone, pairing helps
- Sensitive digestion may feel bloated if you eat too many
Right time to eat
- Mid afternoon to handle sweet cravings
- After meals as a controlled sweet finish
- Hot weather snack, portion-controlled
Health benefits
- Supports hydration routine because it is juicy
- Supports daily vitamin C intake
- Supports cleaner sweet choices versus packaged desserts
Best way to eat
- Serve a measured bowl first, then stop
- Pair with nuts for better fullness
- Avoid late-night overeating because it is easy to keep eating
2) Canned Lychee (Drained)
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 80 kcal | 4% |
| Carbohydrates | 20.0 g | 7% |
| Fiber | 0.8 g | 3% |
| Sugars | 18.0 g | – |
| Protein | 0.6 g | 1% |
| Fat | 0.2 g | 0% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 5.0 mg | 6% |
| Potassium | 120 mg | 3% |
| Calcium | 5 mg | 0% |
Pros
- Convenient when fresh is not available
- Easy to add to desserts and bowls
Cons
- Often syrup-based, higher sugar feel
- Less fresh satisfaction, easy to overeat
Right time to eat
- Occasionally as convenience fruit
- When fresh lychee is not available
Health benefits
- Supports fruit intake consistency in off-season
Best way to eat
- Choose “in juice” over heavy syrup if possible
- Rinse quickly and portion-control
In a nutshell
Lychee is a sweet fruit, so portion control matters. Fresh is best. Canned is okay occasionally, but watch syrup and quantity.
*Percent Daily Values are based on a 2,000 calorie diet.
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