Lychee (Litchi) Calories & Nutrition Facts (100g)
ChatGPT 
Claude 
AI Mode 
Perplexity Fresh lychee (also spelled litchi) has 66 calories per 100 g, or about 6 calories per peeled fruit. Nearly all of that is sugar: 16.5 g carbs, 15.2 g sugar and 1.3 g fiber per 100 g, with almost no fat or protein. It is a standout source of vitamin C at 71.5 mg per 100 g.
Quick Nutrition Facts
Per 100 g (about 10 peeled fruits)
| Nutrient | Amount |
|---|---|
| Calories | 66 kcal |
| Protein | 0.83g |
| Carbohydrates | 16.5g |
| Fiber | 1.3g |
| Sugars | 15.2g |
| Fat | 0.44g |
| Sodium | 1 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
Lychee is easy to overeat because each fruit is tiny. Twenty fruits is about 190 g, which is roughly 125 kcal and 31 g carbs, the same as a large apple but with less fiber. Count it by the handful, not by the fruit. The fresh fruit is a reasonable choice at 50 on the glycemic index, but canned lychee in syrup scores around 79, so the packaging matters more than the fruit.
Myth Busters
MYTH #1: Lychee is high in calories because it tastes so sweet.
TRUTH: Fresh lychee has 66 kcal per 100 g and about 6 kcal per fruit, close to grapes. The sweetness is real sugar, but the portion size keeps calories modest. USDA FoodData Central: Litchis, raw (SR Legacy 169086)
MYTH #2: Canned lychee is just as healthy as fresh.
TRUTH: Canned lychee sits in syrup, and its glycemic index is listed around 79 against 50 for fresh fruit. Choose fresh, or canned in juice with the liquid drained. Glycemic Index and Glycemic Load of Fruits chart (lychee fresh 50, canned in syrup 79); PMC: Fruit carbohydrates and their impact on the glycemic index
MYTH #3: Lychee is a good fiber source.
TRUTH: At 1.3 g per 100 g, lychee is a minor fiber source. It is better known for vitamin C, at 71.5 mg per 100 g. USDA FoodData Central: Litchis, raw (SR Legacy 169086)
MYTH #4: Lychee is safe to eat in unlimited amounts on an empty stomach.
TRUTH: CDC investigators linked outbreaks of acute encephalopathy in malnourished children in Muzaffarpur, India to eating litchis, especially unripe ones, on an empty stomach, likely via the toxin MCPG causing low blood sugar. It is a risk for undernourished children skipping dinner, not for a normal adult serving with food. CDC MMWR: Outbreaks of unexplained neurologic illness, Muzaffarpur, India; PMC: A recurring disease outbreak following litchi fruit consumption among children
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | About 66 kcal per 100 g and 6 kcal per fruit, with water making up about 82% of the weight. Fine as a dessert swap, but the low fiber means it fills you up less than berries. USDA FoodData Central: Litchis, raw (SR Legacy 169086) |
| Muscle Gain |  | 0.83 g protein per 100 g gives almost nothing for muscle repair. Useful only as a quick carb source next to a protein food. USDA FoodData Central: Litchis, raw (SR Legacy 169086) |
| Diabetes Management |  | Fresh lychee has a GI near 50 but 15 g sugar per 100 g, and it is easy to eat 200 g in one sitting. Keep to about 100 g and pair with nuts or yogurt. Glycemic Index and Glycemic Load of Fruits chart (lychee fresh 50, canned in syrup 79); CDC: Carbohydrate counting and blood sugar management |
| PCOS Management | | A fruit sugar load of 15 g per 100 g needs portion control for insulin resistance. A small handful with protein works better than a bowl. USDA FoodData Central: Litchis, raw (SR Legacy 169086); PMC: Fruit carbohydrates and their impact on the glycemic index |
| Pregnancy Nutrition | | Provides vitamin C (71.5 mg) and folate (14 mcg) per 100 g. Wash and peel well, and eat it with a meal rather than alone. USDA FoodData Central: Litchis, raw (SR Legacy 169086); CDC MMWR: Outbreaks of unexplained neurologic illness, Muzaffarpur, India |
| Viral/Flu Recovery | | Hydrating at 82% water and high in vitamin C. Easy to eat when appetite is low. USDA FoodData Central: Litchis, raw (SR Legacy 169086) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Lychee (Litchi)
A 100 g portion has about 15 g of sugar and 1.3 g of fiber, so glucose rises steadily and peaks around 30 minutes before returning to baseline within two hours. Fresh lychee's glycemic index is near 50, so the rise is moderate. A bowl of 200 g would roughly double the load. Glycemic Index and Glycemic Load of Fruits chart (lychee fresh 50, canned in syrup 79); CDC: Carbohydrate counting and blood sugar management
Estimated Glucose Response Curve
Estimated curve for a typical adult. Individual responses vary based on insulin sensitivity, portion size and what else was eaten. Not medical advice.
How to flatten the spike
- Stick to about 10 fruits (100 g) and count it as roughly 16 g of carbs.
- Eat lychee with nuts, Greek yogurt or cheese to slow absorption.
- Choose fresh over canned in syrup, which has a higher glycemic index.
- Do not eat it alone on an empty stomach, especially unripe fruit.
Cultural Significance
Lychee comes from southern China, where it has been grown for over two thousand years and was prized at the imperial court of the Tang dynasty. It is now grown across India, Vietnam, Thailand and Madagascar, and sold fresh in summer and canned or dried year-round. In Western markets the fruit is best known through lychee martinis, bubble tea and sorbet, and 'litchi' is the common spelling in India and South Asia.
Compare & Substitute
Lychee (Litchi) vs Similar Foods
| Nutrient | Fresh lychee (100 g, for reference) | Grapes (100 g) | Strawberries (100 g) | Canned lychee in syrup (100 g) |
|---|---|---|---|---|
| Calories | 66 kcal | 69 kcal | 32 kcal | 70 kcal |
| Protein | 0.8g | 0.7g | 0.7g | 0.4g |
| Carbohydrates | 16.5g | 18g | 7.7g | 18g |
| Fat | 0.4g | 0.2g | 0.3g | 0.1g |
Frequently Asked Questions
How many calories are in one lychee?
One peeled lychee (9.6 g) has about 6 calories, based on USDA data of 66 kcal per 100 g. Ten fruits come to roughly 63 kcal.
How much sugar is in lychee?
Fresh lychee has 15.2 g of sugar per 100 g, about 1.5 g per fruit. A cup of peeled fruit (190 g) has about 29 g.
Is lychee good for weight loss?
It can fit a weight-loss plan at 66 kcal per 100 g, but it has little fiber or protein. Stick to a small portion and pair it with protein.
Is lychee OK for people with diabetes?
Fresh lychee has a glycemic index near 50, so a 100 g portion is a moderate carb choice. Count it as about 16 g carbs and avoid canned lychee in syrup.
Is litchi the same as lychee?
Yes. Litchi and lychee are two spellings of the same fruit, Litchi chinensis. The nutrition values are identical.
Can you eat lychee on an empty stomach?
Healthy adults eating ripe fruit are generally fine, but CDC investigators linked outbreaks of illness in malnourished children in India to eating litchis on an empty stomach. Eat it with a meal and avoid unripe fruit.
Similar Nutritious Foods
4505 Chicharrones Classic Chili Salt
7 Eleven Japan Crispy Corn Cheese
Explore More Tools
AI Calorie Counter App - Snap a Photo, Get Macros
AI Nutritionist App That Reads Your Logged Meals
Best Protein Supplements for Women
Bulking Meal Plan App That Sets Your Surplus
ChatGPT Calorie Counter Alternative That Keeps the Total
ChatGPT Diet Plan Alternative That Tracks What You Eat
ChatGPT Weight Loss Coach Alternative With a Food Log
Fast Food Calorie Counter App That Reads the Tray
Free Calorie Tracker App with AI Photo Scans | NutriScan
Indian Diet Plan App With Veg and Non Veg Meals
Indian Food Calorie Calculator - Get Instant Nutrition Facts for Desi Meals — 2026
Intermittent Fasting for Women, Timer and Meal Log App
Intermittent Fasting Tracker App - Free Fasting Timer
Macro Tracker App That Fills the Numbers From a Photo
Mediterranean Diet Meal Plan App That Counts the Oil
Micronutrient Tracker App for Vitamins and Minerals
MyFitnessPal Alternative That Stays Free | NutriScan
NutriScore App: A Free Grade on Every Meal | NutriScan
Nutrition Label Scanner App for the Amount You Ate
Second Trimester Protein Guide
Vegetarian Meal Plan App With a Protein Target
Voice Calorie Counter - Speak to Track Meals Hands-Free
Water and Calorie Tracker App - Free Water Log