Know what’s on your plate
Lychees
Calories & nutrition facts
raw, flesh only
Nutrition facts
Per 100 g% DV- Calories 58 kcal —
- Protein 0.9 g 2%
- Carbohydrate 14 g 5%
- Fat 0.1 g 0%
- Sugars 14 g —
- Sodium 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 45 mg 50%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 0.5 mg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 6 mg 0%
- Iron 0.5 mg 3%
- Magnesium 9 mg 2%
- Phosphorus 30 mg 2%
- Potassium 160 mg 3%
- Zinc 0.3 mg 3%
- Copper 0.15 mg 17%
- Manganese 0.1 mg 4%
Similar foods
- Lychee pulpfresh77 kcal / 100 g
- Litchiraw66 kcal / 100 g
- Litchi fleshwithout skin, pitted, in light syrup, canned, drained63 kcal / 100 g
- Peachesraw, flesh and skin33 kcal / 100 g
- Cherryflesh and skin, raw63 kcal / 100 g
- Dried litchi277 kcal / 100 g
- Pineappleflesh only, raw45 kcal / 100 g
- Rambutanflesh only69 kcal / 100 g
- Lemonpeeled, flesh only14 kcal / 100 g
- Apricotsraw, flesh and skin31 kcal / 100 g
Questions about Lychees
How do you choose ripe lychees?
Choose fruit with firm, intact skins that are pink to red; a little browning is normal, but avoid soft, leaking or mouldy ones. Lychees do not ripen after picking, so a green, hard fruit is unlikely to become sweeter at home.
How do you peel and prepare a lychee?
Pierce the brittle skin with your thumb or a small knife, then peel it away and pull the translucent flesh from the large, smooth stone. The skin and stone are discarded; the flesh is ready to eat or add to a dish.
How should you store fresh lychees?
Keep them unpeeled in a breathable bag in the fridge and eat them within about a week; their skins gradually turn brown as they dry out. For longer storage, peel and stone them, then freeze the flesh in a single layer before transferring it to a sealed container.
Can you cook lychees, and what dishes are they used in?
Yes: add peeled, stoned lychees to fruit salad, or briefly warm them in a syrup for a dessert topping. They are also used in lychee sorbet and blended into drinks; add the flesh near the end of cooking so it keeps its shape.
What can you use instead of lychees?
For a similar juicy sweetness in fruit salad or a dessert, use peeled rambutan or canned lychee pulp. Peaches work in cooked dishes, though they are less floral and have a firmer texture.
Are lychee and rambutan the same fruit?
No. They are related tropical fruits, but rambutan has a hairy red or yellow skin, while lychee has a rough, brittle skin; both have translucent flesh around a single stone.
Can you eat a lychee stone?
No. Remove and discard the stone rather than biting or blending it into food; eat only the peeled flesh.
Can young children eat lychees safely?
Whole lychees and their stones can pose a choking risk. Remove the skin and stone, then cut the slippery flesh into small pieces and supervise young children while they eat.
Source: CoFID (UK) 14-142 · per 100 g · carbohydrate per EU label, fibre excluded