Know what’s on your plate

Lychees

Calories & nutrition facts

raw, flesh only

58
calorieskcal per 100 g
Protein0.9 g
Carbs14 g
Fat0.1 g
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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% DV

Vitamins

  • 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%

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

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