Calories in Lychee: Full Nutrition Breakdown

Lychee (also spelled litchi) is a tropical fruit with a rough, red outer shell and translucent, juicy white flesh inside. It has a sweet, floral flavor reminiscent of rose and grape. Lychee is a good source of vitamin C and contains unique polyphenols including oligonol, which has anti-inflammatory and antioxidant properties.

Calories by serving size:

Lychees are about 82% water and have a moderate calorie density for a fruit. They are peeled before eating — the rough outer shell and inner seed are discarded. Fresh lychees have a short season (May to July), so they are often available canned or dried.

Frequently Asked Questions (FAQ)

How many calories are in a lychee?

A single fresh lychee (about 10 grams of edible flesh) contains approximately 7 calories. Since lychees are small, they are typically eaten in portions of 5–10 at a time. Five lychees provide about 33 calories and 14% of your daily vitamin C. One cup of lychees has 125 calories.

Are lychees high in sugar?

Lychees are relatively high in sugar compared to many fruits, with about 15 grams per 100 grams. This places them among the sweeter fruits, similar to grapes. However, they are still much lower in sugar than dried fruits. Enjoy them in moderate portions — 5 to 10 fresh lychees is a reasonable serving that provides sweetness without excessive sugar intake.

What are the health benefits of lychee?

Lychees provide vitamin C (28% DV per 100 g), copper, potassium, and unique antioxidants including oligonol and epicatechin. Research suggests that lychee antioxidants may support heart health, reduce inflammation, and have antiviral properties. The vitamin C and copper in lychees work together to support immune function and collagen production.

How do you peel and eat a lychee?

Pinch or tear the rough, bumpy outer shell — it peels off easily when the fruit is fresh. Inside is the translucent white flesh surrounding a single dark brown seed. Eat the flesh and discard the seed (it is not edible). Lychees are best eaten fresh and chilled. They can also be added to fruit salads, desserts, cocktails, and Asian-inspired dishes.

Are canned lychees as healthy as fresh?

Canned lychees in syrup have significantly more sugar and calories than fresh lychees. A cup of canned lychees in syrup can have up to 200 calories compared to 125 for fresh. Canned lychees also lose some vitamin C during processing. If fresh lychees are unavailable, choose canned varieties packed in their own juice rather than heavy syrup, and drain the liquid to reduce sugar.