What are the Nutritional Facts about Lychee?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Lychee (litchi) is a popular summer fruit in India, loved for its sweet taste and juicy texture. It is rich in vitamin C, antioxidants, and natural sugars that provide quick energy. Lychee also supports immunity, digestion, and skin health when eaten in moderation.
Nutritional Value of Lychee (Per 100 g, Fresh)
| Nutrient | Amount |
|---|---|
| Calories | 66 kcal |
| Carbohydrates | 16.5 g |
| Natural Sugars | 15 g |
| Fibre | 1.3 g |
| Protein | 0.8 g |
| Total Fat | 0.4 g |
| Vitamin C | 72 mg |
| Potassium | 171 mg |
| Copper | 0.15 mg |
| Magnesium | 10 mg |
| Calcium | 5 mg |
| Folate (Vitamin B9) | 14 mcg |
Key Nutritional Highlights of Lychee
1. Rich in Vitamin C
- Boosts immunity
- Helps fight infections
- Supports skin collagen
2. Natural Source of Energy
- High natural sugar content
- Useful for quick energy in summer
3. Contains Antioxidants
- Helps reduce oxidative stress
- Supports overall health
4. Provides Essential Minerals
- Copper helps iron absorption
- Potassium supports heart health
Health Benefits of Eating Lychee:
Boosts Immunity
- One serving meets daily vitamin C needs
- Helps prevent cold and flu
Supports Digestive Health
- Fibre helps digestion
- Reduces constipation
Supports Heart Health
- Potassium helps control BP
- Antioxidants support heart function
Improves Skin Health
- Vitamin C supports healthy skin
- Helps reduce early ageing
Is Lychee Good for Diabetes?
⚠️ Eat with caution
- High natural sugar
- Limit to 3–4 lychees at a time
- Avoid on empty stomach
Lychee vs Mango (Comparison)
| Feature | Lychee | Mango |
|---|---|---|
| Calories | Lower | Higher |
| Sugar | High | Very high |
| Vitamin C | Higher | Lower |
| Fibre | Lower | Higher |
Best Ways to Eat Lychee
- Fresh as a fruit
- Added to fruit salads
- In smoothies (small quantity)
- As dessert topping
Who Should Limit Lychee?
- Diabetics
- Children (avoid excess)
- People prone to acidity
Important Safety Note
⚠️ Avoid eating unripe lychees and do not eat in excess on an empty stomach, especially for children.
Final Thoughts
Lychee is a tasty, vitamin C–rich fruit that provides quick energy and supports immunity. Due to its high natural sugar content, it should be eaten in moderation as part of a balanced diet.