Fruits / Tropical Fruits
Rambutan
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 36% |
| Calories | 87kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||
Total Fat | 0.9 g/ 42g (2%) low | ||
| |||
Total Carbs | 18.6 g/ 348g (5%) | ||
| |||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 91 mg/ 70mg (130%) high |
Minerals
Calcium | 32 mg/ 750mg (4%) |
Phosphorus | 16 mg/ 700mg (2%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 18 mg/ 1500mg (1%) very low |
What is this food?
Rambutan is a sweet, juicy tropical fruit (the one with red or yellow “spiky” skin). For every 100g, it has about 87 kcal, 18.6g carbohydrates, and 0.9g dietary fiber, with 0.9g fat and very low sodium.
Why it matters to health
Rambutan can fit well as a snack or dessert fruit because it provides fiber that helps keep your digestion regular and supports steadier fullness. The natural carbs give quick energy, which is helpful between meals. It also has very low sodium and no cholesterol, making it a lighter option compared with many sweet processed snacks. Since it’s still a fruit with carbs, pairing it with a balanced meal or choosing a reasonable portion helps keep your daily eating balanced.
Healthier tips
- Enjoy it as a snack (about 1 small bowl/1–2 cups depending on your appetite) instead of sugary pastries.
- Pair rambutan with protein or healthy fat for better fullness—e.g., a small serving of yogurt or a handful of nuts.
- Watch portion if you’re also having other sweet fruits or desserts in the same day.
- Wash well and eat fresh; if you buy canned, choose those with no added sugar.
Common Filipino dishes
Rambutan is usually eaten fresh, but it can also be used in fruit salads, halo-halo, ginataan-style fruit desserts, and fruit-based smoothies
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon