Lychee Nutritional Values and Calorie Chart

Litchis

~17 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

11kcal

Carbohydrate2.8 g %90

Protein0.1 g %5

Fat0.1 g %5

Litchis Nutrition Values

Nutrients	100 gr	1 1 Piece (Peeled)
Calories(kcal)	66	11
Carbohydrate (g)	16.5	2.81
Protein (g)	0.8	0.14
Fat (g)	0.4	0.07
Fiber (g)	1.3	0.22
Cholesterol (mg)	0	0
Sodium (mg)	1	0.17
Potassium (mg)	171	29.07
Calcium (mg)	5	0.85
Iron (mg)	0.3	0.05
Vitamin A (IU)	0	0
Vitamin C (mg)	71.5	12.16

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Litchis

Metabolic Effect: Lychee is a powerful source of vitamin C that supports immune function and promotes collagen synthesis. Its naturally occurring fructose provides steady energy without causing sharp blood sugar spikes, making it a smart fruit choice in moderation.
Consumption Recommendation: A portion of 8 to 10 lychees, roughly 100 to 120 grams, is considered ideal for daily intake. Enjoying them as an afternoon snack helps curb sugar cravings while supporting healthy digestion.
Caution: Individuals with diabetes should avoid consuming lychee on an empty stomach or late at night, as this may trigger hypoglycemic episodes. Eating large quantities in one sitting can also cause digestive discomfort or allergic reactions in sensitive individuals.
Exercise: Eating 8 to 10 lychees after a workout quickly replenishes glycogen stores and helps reduce muscle fatigue thanks to their antioxidant compounds. A small portion before prolonged cardio sessions provides easily digestible, fast-acting energy to fuel your performance.