Lychee Nutrition Benefits and Facts

Nutritional summary

Lychee is a significant source of vitamin C, with 100 grams of the fresh fruit providing approximately 71.5 mg, which contributes to its role as a source of antioxidants that protect cells from free radical damage .
The fruit contains a diverse profile of polyphenols (plant compounds with potential health benefits), including catechins, anthocyanins, and procyanidins, which are similar to the beneficial compounds found in tea and apples .
Lychee flesh is primarily composed of water and carbohydrates, with sugar content typically around 16.5% depending on the variety and climate in which it was grown .
Early research into lychee seeds suggests they may contain bioactive compounds with hypoglycemic (blood sugar-lowering) properties, though these effects are currently being studied in the context of traditional medicine and animal models rather than as established human dietary treatments .

Interesting fact

The lychee was so highly prized in ancient China that Emperor Xuanzong of the Tang Dynasty established a dedicated horse relay service to deliver fresh fruit from the south to his favorite concubine in the capital .

Standout nutrients

SUPER

SOURCE

Ascorbic acid

SUPER

SOURCE

Vitamin C

SUPER

SOURCE

Fructose

SUPER

SOURCE

Glucose

kcal per 100g

Protein0.92g

Fat0.37g

Carbs0.43g

Fiber1.32g

Sugar15.1g

Fat breakdown

Polyunsat0.07g

Monounsat0.06g

Saturated0.05g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleo

Sustainability

Moderate

Often air-freighted to maintain freshness, which significantly increases the carbon footprint.

Confidencemedium

Storage

Refrigerate

5–7 days

Keep in a perforated plastic bag to maintain humidity.

Freeze

6–12 months

Can be frozen whole in their skins.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Lychee Biology and Biotechnology - PMC

[1]pmc.ncbi.nlm.nih.gov

Lychee Seed as a Potential Hypoglycemic Agent, and Exploration of its Underlying Mechanisms - PMC

[2]pmc.ncbi.nlm.nih.gov

The Impact of Dietary Supplementation of Whole Foods and Polyphenols on Atherosclerosis - PMC

[3]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

86.9

Version

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