Fruits / Tropical Fruits
Lychee/Litchi
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 65% |
| Calories | 87kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.5 g/ 71g (2%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 20.1 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 17 mg/ 70mg (24%) source |
Minerals
Calcium | 11 mg/ 750mg (1%) |
Phosphorus | 36 mg/ 700mg (5%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Lychee (litchi) is a sweet, juicy fruit. A 100g serving provides about 87 kcal, with natural sugars (around 18.4g) and some fiber (about 1.6g).
Why it matters to health
Lychee can be a nice snack fruit because it adds sweetness without needing added sugar, and its fiber helps with better fullness and digestion. It’s also low in fat and sodium, which is good for everyday eating. Since it has naturally high sugar (and calories), portion size matters—especially if you’re having it alongside other sweet snacks or drinks.
Healthier tips
- For snacks, aim for about 1 small bowl (roughly 1 cup or less) instead of large servings.
- Pair lychee with something filling: plain yogurt, milk, or a small handful of nuts to balance your snack.
- Choose water or unsweetened drinks, not sweetened beverages, to keep your total sugar in check.
- If you’re planning dessert, treat lychee as the “sweet part” and reduce other sugary items that meal.
- Keep it consistent with your routine: 3 meals + 1–2 snacks—use lychee for one snack, not multiple sweet snacks in a day.
Common Filipino dishes
Lychee is usually eaten as a fresh fruit or in drinks/desserts rather than a main dish; common Filipino ways include: Fresh lychee, Lychee juice, Lychee with sago, Fruit salad with lychee, Lychee float
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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