Know what’s on your plate
Litchi
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 66 kcal —
- Protein 0.8 g 2%
- Carbohydrate 15 g 6%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 1.3 g 5%
- Sugars 15 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 71.5 mg 79%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg 0%
- Vitamin K 0.4 µg 0%
- Thiamin (B1) 0.01 mg 1%
- Riboflavin (B2) 0.07 mg 5%
- Niacin (B3) 0.6 mg 4%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 14 µg 4%
- Vitamin B12 0 µg 0%
- Choline 7.1 mg 1%
Minerals
- Calcium 5 mg 0%
- Iron 0.31 mg 2%
- Magnesium 10 mg 2%
- Phosphorus 31 mg 2%
- Potassium 171 mg 4%
- Zinc 0.07 mg 1%
- Copper 0.15 mg 16%
- Manganese 0.06 mg 2%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 66 | 0.8 g | 15 g | 0.4 g |
| 1 × cup | 190 g | 125 | 1.6 g | 29 g | 0.8 g |
| 1 × fruit without refuse | 9.6 g | 6 | 0.1 g | 1.5 g | 0 g |
| 2 × cup | 380 g | 251 | 3.2 g | 58 g | 1.7 g |
| ½ × cup | 95 g | 63 | 0.8 g | 15 g | 0.4 g |
| 3 × cup | 570 g | 376 | 4.7 g | 87 g | 2.5 g |
| 4 × cup | 760 g | 502 | 6.3 g | 116 g | 3.3 g |
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Questions about Litchi
How do you peel and eat a litchi?
Pierce the brittle skin with a fingernail or small knife and peel it away; the translucent flesh comes off the large, glossy brown stone. Eat the flesh and discard both skin and stone.
How can you tell if a litchi is ripe?
Choose firm fruit with intact, slightly textured skin and a sweet, floral smell. The skin can range from pink to red or even yellowish; colour alone is not a reliable ripeness test.
How should you store fresh litchis?
Keep them unpeeled in a breathable bag in the fridge, where they stay fresher for longer than at room temperature. Peel and stone them before freezing the flesh in a sealed container.
What can you make with litchis?
Add peeled, stoned litchis to fruit salad, blend them into smoothies or use them in sorbet. They also work in savoury dishes with prawns, chilli and lime, or in the classic cocktail called a lychee martini.
Can you use tinned litchis instead of fresh ones?
Yes: drain tinned litchis well and use them in fruit salads, desserts or drinks. They are softer and often packed in syrup, so taste the dish before adding more sugar.
Are litchi and longan the same fruit?
No. They are related tropical fruits, but longan has smooth, tan-brown skin and a more translucent, often muskier-tasting flesh; litchi has rough pink-red skin and a more floral flavour.
Can you eat the stone inside a litchi?
No. The hard stone is not edible, so remove it before serving the fruit, especially to young children, for whom it is a choking hazard.
What nutrients stand out in litchi?
Litchi is a source of vitamin C: a 100 g portion provides 71.5 mg. It also contains copper, but not enough to call it a source of that mineral.
Source: USDA FoodData Central 169086 · per 100 g · carbohydrate per EU label, fibre excluded
