Calories in Lychee: Nutritional facts for Lychee Types

One hundred grams (3.5oz) of raw lychee flesh contains 66 calories. One hundred grams (3.5oz) of canned lychees in heavy syrup (drained solids) contain 91 calories.

One kilogram (1000g or 2.2lbs) of raw lychee flesh provides 660 calories. One kilogram (1000g or 2.2lbs) of canned lychees in heavy syrup (drained solids) provides 910 calories.

One average fresh lychee (edible portion 8g or 0.3oz) contains 5 calories. 

Lychees offer several potential health benefits, primarily due to their vitamin and antioxidant content, as shown below:

• Excellent Source of Vitamin C: Lychees are exceptionally rich in Vitamin C, a powerful antioxidant that supports immune system function, aids in collagen production for skin health, and helps protect cells from damage. (Carr AC, Maggini S., 2017. Vitamin C and Immune Function.) One cup of fresh lychees provides over 150% of the Daily Value for Vitamin C.
• Provides Antioxidant Polyphenols: Lychees contain various polyphenol compounds, including flavonoids like rutin and oligonol (a specific polyphenol derived from lychee). These antioxidants help neutralize harmful free radicals, potentially reducing oxidative stress and inflammation. A review by Jiang G, Lin S, Wen L, Jiang Y, Zhao M., 2013. "Comparison of polyphenol contents and antioxidant activities of extracts from eight popular commercially grown lychee cultivars in China," highlights the antioxidant potential of different lychee types.
• Source of Copper: Lychees provide a good amount of copper, an essential mineral involved in iron absorption, energy production, formation of red blood cells, and maintaining nerve cells and the immune system.
• Contributes Potassium: They contain potassium, which plays a role in maintaining fluid balance, nerve signals, muscle contractions, and can help support healthy blood pressure levels by counteracting sodium effects. (Aburto NJ, Hanson S, Gutierrez H, Hooper L, Elliott P, Cappuccio FP., 2013. Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses.)
• Contains Some B Vitamins: Lychees offer small amounts of B vitamins like riboflavin and niacin, which are involved in energy metabolism.

Despite their benefits, lychees have some potential downsides, including:

• High Natural Sugar Content: Lychees are relatively high in natural sugars compared to some other fruits. While part of a whole fruit package with fiber, excessive consumption can contribute significantly to daily sugar intake, which may be a concern for individuals managing blood sugar levels. Moderation is key. Lower-sugar fruit alternatives include berries or melon. A suggested serving is about 1 cup of fresh lychees (190g).
• Potential Allergies: Lychee allergies can occur, sometimes linked to birch pollen or latex allergies due to cross-reactivity. Symptoms can range from mild oral allergy syndrome (itching mouth) to more severe reactions.
• Hypoglycemia Risk: In specific contexts, particularly involving undernourished children consuming large quantities of unripe lychees (which contain hypoglycin A and MCPG toxins) on an empty stomach, severe hypoglycemia (low blood sugar) and encephalopathy have been reported, notably in India and Vietnam. (Spencer PS, et al., 2017. Probable Toxic Cause for Suspected Lychee-Linked Viral Encephalitis). This risk is not associated with consuming ripe lychees in moderation as part of a normal diet. Ripe fruit should be consumed; avoid unripe lychees.
• Limited Availability and Cost: Fresh lychees have a short season and can be expensive and difficult to find in regions where they aren't grown locally. Canned lychees are more available but are often packed in sugary syrup, negating health benefits.

Yes, lychees are healthy when consumed in moderation. The main benefit of lychees is their exceptionally high Vitamin C content, for immune function and skin health. They also provide beneficial antioxidants (polyphenols) that help protect against cellular damage, potentially contributing positively to long-term health and possibly offering some indirect support for heart health through antioxidant action. The copper and potassium content aids energy production and fluid balance. 

The Dietary Guidelines for Americans recommend adults consume 1.5 to 2 cups of fruit per day, and a reasonable serving of lychees is 1 cup of fresh, peeled lychees.

While there's no strict toxic limit for ripe lychees in well-nourished individuals, eating excessive amounts is not advisable due to the sugar content. Consuming very large quantities (multiple cups) in one sitting could lead to a high sugar load. A sensible upper limit for daily consumption might be around 1 to 1.5 cups (190g-285g) of fresh lychee flesh for most adults.

The calorie content of fresh lychee flesh shows minimal variation between different common cultivars like Mauritius, Brewster, or Hak Ip. Fresh lychee flesh consistently contains 66 calories per 100 grams (3.5oz). While varieties differ in sweetness, size, and seed proportion, the energy value per unit weight of the edible flesh remains stable. Significant calorie changes occur when lychees are processed. Dried lychees are much higher in calories (277 kcal/100g) due to water removal and sugar concentration. Lychee juice drinks or jellies also have variable calorie counts, often increased by added sugars, and lack the fiber of the fresh fruit. Therefore, the lowest calorie form is always fresh lychee flesh (66 kcal/100g).

No, a lychee is not a true berry. It is classified as a drupe, although sometimes referred to informally as a drupaceous fruit. A drupe is a type of fruit characterized by fleshy outer parts surrounding a single hard shell (the "pit" or "stone") which contains a seed. Peaches, plums, cherries, olives, and mangoes are common examples of drupes. While the lychee has a fleshy, edible aril surrounding a single seed, its structure fits the drupe classification. Lychees belong to the soapberry family (Sapindaceae). True berries, like blueberries or grapes, develop from a single ovary and typically contain multiple seeds embedded within the flesh, lacking a hardened pit.

The lychee (Litchi chinensis) originated in Southern China, in the regions of Guangdong and Fujian provinces. Cultivation records date back over 2,000 years, with the fruit being highly prized by Chinese emperors and nobility. It was considered a delicacy and often featured in Chinese art and literature. From Southern China, lychee cultivation gradually spread throughout Southeast Asia, India, and eventually to other tropical and subtropical regions around the world. Its unique flavor and appearance made it a sought-after commodity along ancient trade routes.

A traditional and famous way lychee is enjoyed in Chinese cuisine, particularly in Southern China and Hong Kong, is in Lychee Tong Shui (荔枝糖水), which translates to "lychee sugar water" or sweet soup. This simple dessert involves simmering fresh or sometimes canned lychees in water with rock sugar until the flavors meld, creating a light, refreshing, and fragrant soup.