Lychee Nutrition Facts: Calories, Carbs and Vitamin C

Lychee

~20 g

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

13kcal

Carbohydrate3.3 g %90

Protein0.2 g %5

Fat0.1 g %5

Lychee Nutrition Values

Nutrients	100 gr	1 1 Piece
Calories(kcal)	66	13
Carbohydrate (g)	16.5	3.3
Protein (g)	0.8	0.16
Fat (g)	0.4	0.08
Fiber (g)	1.3	0.26
Cholesterol (mg)	0	0
Sodium (mg)	1	0.2
Potassium (mg)	171	34.2
Calcium (mg)	5	1
Iron (mg)	0.3	0.06
Vitamin A (IU)	0	0
Vitamin C (mg)	71.5	14.3

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 Lychee

Metabolic Effect: Lychee is packed with vitamin C, which supports immune function and boosts antioxidant defenses. Its natural sugars provide a quick energy boost, while its modest fiber content helps moderate the rise in blood sugar.
Serving Suggestion: Fresh lychee works beautifully in fruit salads, yogurt-based desserts, or chilled compotes. Its floral sweetness also pairs well with light herbal teas when served as a refreshing snack.
Things to Watch Out For: Because lychee contains a relatively high amount of fructose, individuals with diabetes or insulin resistance should monitor their portion sizes carefully. Keeping daily intake to around 10–12 pieces helps maintain a balanced calorie budget.
Exercise Equivalent: Burning off the calories in 10 lychees (approximately 66 kcal) requires about 15 minutes of brisk walking. A 10-minute light cycling session delivers a comparable calorie-burning effect.