Know what’s on your plate
Lychee
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%
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Questions about Lychee
How do you peel and eat a lychee?
Snip or crack the brittle skin with your fingers, peel it away and eat the translucent flesh around the large seed. Spit out the seed; it is not eaten.
How can you tell if a lychee is ripe?
Choose fruit with pink-red skin that feels firm and slightly springy, not soft or split. A brownish skin can still hide good flesh, but avoid fruit that smells fermented or has mould.
How should you store fresh lychees?
Keep them unpeeled in a breathable bag in the fridge and eat them within about a week, as the skin dries and darkens after picking. For longer storage, peel and remove the seeds, then freeze the flesh on a tray before transferring it to a container.
What can you make with lychees?
Add peeled, seeded lychees to fruit salad, or serve them with lime, mint and berries. They also work in a lychee martini, chilled desserts and savoury salads with prawns or chicken.
Can you use tinned lychees instead of fresh ones?
Yes: drain them well and use them in desserts, drinks or fruit salad. They are softer and usually packed in syrup, so taste the dish before adding extra sugar; fresh lychees have a firmer bite.
Do lychees contain a lot of vitamin C?
Yes. A 100 g portion provides 71.5 mg of vitamin C, making lychees a source of this vitamin.
Are lychee seeds poisonous?
Do not eat the seed: it is hard and inedible. Remove it before serving lychee to young children, and cut the slippery flesh into small pieces to reduce choking risk.
Are lychee and longan the same fruit?
No. They are related tropical fruits, but lychee has a rough pink-red rind and translucent, juicy flesh, while longan has a smooth, tan-brown shell and a generally more musky, less floral flavour.
Source: Canadian Nutrient File 1596 · per 100 g · carbohydrate per EU label, fibre excluded
