How Many Calories in Lychee? Nutrition Facts & Macros
100 grams of lychee has 66 calories
Protein 0.8g · Carbs 16.5g · Fat 0.4g
Lychee (litchi, lichee) is a tropical fruit native to southern China with a distinctive floral, sweet flavor and juicy translucent flesh. At 66 calories per 100g, it's a moderately caloric fruit that stands out as an exceptional source of vitamin C — 71.5 mg per 100g covers 79% of the daily value. Lychees have a rough, bumpy red-pink rind that peels away easily to reveal aromatic, grape-like flesh surrounding a single dark seed. With 81.8% water content, they're refreshingly hydrating. Popular fresh, in cocktails, desserts, and as canned fruit across Southeast Asia.
276 kJ · per 100g · Water: 81.76 g
Calorie Calculator: Lychee
100 g Lychee contains 66 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 10 lychees (100g flesh) | 66 kcal | 0.8g | 16.5g | 0.4g |
| 1 lychee (10g flesh) | 7 kcal | 0.1g | 1.7g | 0g |
| 100 grams | 66 kcal | 0.8g | 16.5g | 0.4g |
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Lychee — Nutrition Facts
| Lychee | per 100g |
|---|---|
| Calories | 66 kcal |
| Protein | 0.83 g |
| Fat | 0.44 g |
| Carbs | 16.53 g |
| Fiber | 1.3 g |
| Sugar | 15.23 g |
| Sodium | 1 mg |
| Potassium | 171 mg |
| Magnesium | 10 mg |
| Phosphorus | 31 mg |
| Vitamin C | 71.5 mg |
| Vitamin B6 | 0.1 mg |
| Folate | 14 mcg |
| Water | 81.76 g |
Source: USDA FoodData Central (FDC ID: 169086) · Data verified April 2026
Variations
Fresh lychee
Fresh lychees have the base nutritional values shown. Per 100g of edible flesh: 66 kcal, 0.8g protein, 0.4g fat, 16.5g carbs. The rough red-pink rind and seed are not eaten — edible flesh is about 60% of the whole fruit weight. Fresh lychees have a short season (May-July in the northern hemisphere) and a shelf life of only a few days at room temperature. Refrigerate for up to 2 weeks.
Canned lychee (in syrup)
Canned lychees in syrup have approximately 79 kcal per 100g — about 20% more calories than fresh due to added sugar. The carb content rises to about 20.5g per 100g. Vitamin C drops to about 45 mg per 100g (37% loss from heat processing). The texture becomes softer and the flavor sweeter. Choose canned lychees in natural juice or light syrup when available for fewer calories.
Dried lychee
Dried lychees have approximately 277 kcal per 100g — about 4× the calories of fresh due to water removal. Carbs concentrate to about 70.7g per 100g with 66g sugar. The raisin-like texture is chewy and intensely sweet. Vitamin C is largely destroyed during drying. A common snack in Southeast Asia, but very calorie-dense — treat like dried fruit and limit to small portions (20-30g).
Dietary Perspectives
For Weight Loss
Lychees are a moderately caloric fruit at 66 kcal per 100g. Their high water content (81.8%) makes them refreshing, but low fiber (1.3g) means they're less filling than many fruits. The biggest risk is overeating — lychees are small and easy to pop mindlessly. Stick to 8-10 fruits per serving (80-100g flesh) and pair with protein (yogurt, nuts) for better satiety. Avoid canned lychees in syrup (extra sugar and calories). Dried lychees (277 kcal per 100g) are a calorie trap — treat like candy.
For Athletic Performance
Lychees provide quick-absorbing natural carbohydrates (16.5g per 100g) with exceptional vitamin C (71.5 mg, 79% DV) — supporting immune function important for recovery. A serving of 10 lychees (100g) delivers 16.5g carbs for pre- or post-workout energy. Potassium (171 mg per 100g) helps maintain electrolyte balance during exercise. Low fiber (1.3g) means fast absorption — good before training but less sustained energy. Best as a pre-workout snack 30 minutes before exercise or mixed into a post-workout smoothie with protein.
For Keto
Lychees are NOT recommended for keto. Per 100g of flesh, they have 15.2g net carbs (16.5g total minus 1.3g fiber) — very low fiber means almost all carbs are absorbed. Even a small handful of 5-6 lychees (50g flesh) uses about 8g of your daily 20g carb budget. The high sugar content (15.2g per 100g) causes a rapid blood sugar response. If you crave tropical flavors on keto, better alternatives include strawberries (5.7g net carbs per 100g), raspberries (5.4g), coconut meat (6.2g), or a small amount of passion fruit pulp in a smoothie.
Frequently Asked Questions
How many calories are in lychee?
One lychee fruit (about 10g without shell and seed) has roughly 7 calories. Per 100g of flesh, lychees have 66 calories. A serving of about 10 lychees (100g flesh) delivers 66 calories. Lychees are moderately caloric for a fruit — similar to grapes (69 kcal) and persimmon (70 kcal), but higher than strawberries (32 kcal), oranges (47 kcal), and apples (52 kcal). The calories come almost entirely from carbohydrates (16.5g), with minimal fat (0.44g) and protein (0.83g).
Is lychee high in vitamin C?
Yes — lychee is one of the best fruit sources of vitamin C. Per 100g, it provides 71.5 mg of vitamin C, covering 79% of the daily value. That's more vitamin C than oranges (53 mg), strawberries (59 mg), and lemons (53 mg). A serving of 10 lychees delivers nearly a full day's vitamin C requirement. Vitamin C supports immune function, collagen production for skin health, and acts as a powerful antioxidant. Lychee also contains polyphenols (oligonol) with additional antioxidant properties.
Are lychees good for weight loss?
Lychees can fit into a weight loss diet in moderation. At 66 kcal per 100g, they're moderately caloric for a fruit. Their high water content (81.8%) makes them refreshing and filling. However, they're relatively high in sugar (15.2g per 100g) and low in fiber (1.3g), so they don't provide strong satiety. The biggest risk is overeating — lychees are small and easy to consume quickly. Stick to a serving of 8-10 fruits (80-100g flesh) and pair with protein for better satiety.
Can you eat lychee on keto?
Lychees are not keto-friendly. Per 100g of flesh, they have 15.2g net carbs (16.5g total minus 1.3g fiber). Even 5-6 lychees (about 50g flesh) would use up nearly 8g of your daily 20g carb limit. The very low fiber (1.3g) means almost all carbs are absorbed as sugar. If you enjoy tropical flavors on keto, better alternatives include strawberries (5.7g net carbs per 100g), raspberries (5.4g), or a small amount of coconut (6.2g).
Fresh vs canned lychee — what's the difference?
Fresh lychees have 66 kcal per 100g, while canned lychees in syrup can have 70-80 kcal per 100g due to added sugar. The vitamin C content drops significantly in canned lychees — from 71.5 mg to about 45 mg per 100g (heat processing destroys vitamin C). Fresh lychees have better texture (firm, juicy) versus canned (softer, sweeter). If buying canned, choose lychees in natural juice rather than heavy syrup to minimize added sugar.
How does lychee compare to other tropical fruits?
Per 100g, lychee (66 kcal) has fewer calories than mango (60 kcal but denser portions), banana (89 kcal), and passion fruit (97 kcal), but more than papaya (43 kcal) and watermelon (30 kcal). Lychee's standout nutrient is vitamin C at 71.5 mg — higher than mango (36 mg), pineapple (48 mg), and papaya (61 mg). It has less fiber (1.3g) than most fruits, making it less satiating. The sugar content (15.2g) is similar to grapes (16.3g) and mango (14.0g).
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