Calorie Chart / Fruits / Lychee
How Many Calories Are in Lychee?
Calculation of the nutritional value & Recommended Dietary Intake of lychee
For g and a calorie requirement of kcal
| Calories 8 kcal | Proteins 0.1 g | Lipids 0 g | Carbohydrates 1.8 g |
| 0% | 0% | 0% | 1% |
Health benefits of lychee
Lychee - 100g
Calories 66 kcal
Proteins 0.9 g
Lipids 0.2 g
Carbohydrates 15 g
With around 66 calories per 100 g, lychee is classified as a moderate-calorie fruit: lighter than a banana but denser than a watermelon. Its calories mainly come from natural sugars (approximately 15 g of carbohydrates per 100 g) and almost no fat.
Beyond calories, lychee provides an impressive dose of vitamin C (about 70 mg/100 g, i.e., more than an orange), contributing to immune support and collagen synthesis. It also supplies copper, potassium, and small amounts of B-group vitamins, all useful for energy metabolism—again helping the body manage calories efficiently.
The fruit is rich in polyphenols, including the patented extract "oligonol," studied for its supposed antioxidant and vasodilatory effects. Although these cardiovascular benefits are still classified as "supposed," they make lychee an interesting choice when you want nutrients without excessive calories.
Composed of more than 80% water, lychee helps hydration during hot weather or after sport. Traditional Chinese medicine has used it for over two millennia, praising its sweet taste and moderate calories for quick recovery after exertion.
Tips for incorporating lychee into a balanced diet
Because one serving of 100 g delivers only 66 calories, lychee is easy to slot into a weight-loss menu. Replace the dessert part of a meal with a fresh lychee salad to shave calories compared with pastry.
For a refreshing starter, mix peeled lychees with steamed shrimp and prawn, sliced cucumber, and a touch of soy sauce. The lean proteins keep calories in check while the fruit adds perfume.
A post-workout smoothie made of lychee, half a banana, a spoon of plain yogurt, and ice provides fast carbohydrates to refill glycogen without exceeding 200 calories. Athletes can combine it with a handful of almond for extra proteins if their calorie budget allows.
Finally, transform surplus lychee into a sorbet: blend with lemon juice, freeze, and enjoy a dessert that delivers fewer calories than regular ice cream. The same technique works with mango or pineapple, so you can vary flavors while monitoring calories.
Frequently Asked Questions
- How many calories are in lychee?
- There are 66 kcal (66 calories) per 100 g of fresh lychee.
- Is lychee good for weight-loss diets?
- Yes. With only 66 calories per 100 g, plenty of water, and almost no fat, lychee satisfies sweet cravings while keeping daily calories low.
- What vitamins and minerals does lychee contain?
- Besides its moderate calories, lychee offers vitamin C, copper, potassium, and small amounts of vitamin B6, which support immunity and energy use.
- Does canned lychee contain more calories than fresh?
- Canned lychee in syrup can reach 90–100 calories per 100 g because of added sugar, so check the label if you are counting calories.
- How many lychees equal a 100-kcal snack?
- About 8 to 10 medium lychees (roughly 150 g) will provide close to 100 calories, making it easy to gauge your snack's calories.
- Can people with diabetes consume lychee?
- In reasonable portions, yes, but monitor blood glucose: the natural sugars supply calories quickly. Pairing lychee with proteins such as almond can slow assimilation.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
