Calories in Lychees: Nutrition Facts & Serving Sizes
Per 1 cup (190g)
Per 100g
Source: Web research, March 2026.
A 1-cup serving of lychees (190g) contains 125 calories with 31.4g of carbs and 2.5g of fiber. Per 100g, lychees provide 66 calories, 0.8g of protein, 0.4g of fat, and 16.5g of carbs. The standout nutrient in lychee is vitamin C at 71.5mg per 100g, covering about 79% of the daily requirement for adults. A full cup of lychees provides about 135.9mg of vitamin C, exceeding the daily requirement of 90mg in a single serving. Lychees are a tropical fruit native to Southeast Asia with a sweet, floral flavor and juicy texture. The sugar content is high at 15.2g per 100g, predominantly from fructose and glucose, which gives lychees their characteristic sweetness. Potassium sits at 171mg per 100g, contributing to electrolyte balance. Folate at 14mcg per 100g supports cell function. Lychees are typically available fresh in summer or canned year-round. Canned lychees in syrup are significantly higher in sugar than fresh fruit.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (190g) | 125.4 | 1.5g | 31.4g | 0.8g | 2.5g |
| 100g | 66 | 0.8g | 16.5g | 0.4g | 1.3g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 66 | 3% |
| Protein | 0.8g | 2% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 16.5g | 6% |
| Dietary Fiber | 1.3g | 5% |
| Sugars | 15.2g | 30% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 5mg | 0% |
| Iron | 0.3mg | 2% |
| Potassium | 171mg | 4% |
| Vitamin C | 71.5mg | 79% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 10mg | 2% |
| Phosphorus | 31mg | 2% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.6mcg | 1% |
| Folate | 14mcg | 4% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lychees
Lychees are one of the richest fruit sources of vitamin C available. At 71.5mg per 100g, a single cup (190g) provides 135.9mg, exceeding the 90mg daily requirement for adults. Vitamin C supports immune function, collagen production, and non-heme iron absorption from plant foods. For anyone eating a plant-heavy diet, pairing lychees with iron-rich foods improves iron uptake.
The potassium content at 171mg per 100g contributes to electrolyte balance and muscle function. A full cup provides about 325mg of potassium, contributing meaningfully to the 2600 to 3400mg daily recommended intake for adults. Potassium is critical for muscle contraction, nerve signaling, and preventing exercise-related cramps.
Lychees contain polyphenolic compounds including epicatechin and rutin, which have antioxidant properties. These compounds help neutralize free radicals generated during exercise and metabolic processes. While the amounts are modest compared to berries, lychees contribute to a varied antioxidant intake.
The folate content at 14mcg per 100g supports DNA synthesis and cell division, which is relevant during periods of heavy training when muscle tissue undergoes rapid repair and adaptation. Niacin at 0.6mg per 100g contributes to energy metabolism.
Lychees are best consumed fresh due to the enzyme activity in the raw fruit. Canned lychees packed in syrup contain significantly more sugar per serving, so opt for fresh or canned in water when possible.
Dietary Considerations
Lychees are naturally gluten-free, vegan, and dairy-free. They are not suitable for strict keto diets at 16.5g of carbs and 15.2g of sugar per 100g. A full cup has 31.4g of carbs, which would consume most or all of a keto daily carb budget. Lychees are moderate for weight loss at 66 calories per 100g, but the high sugar content means portion control matters. Fresh lychees are a better choice than canned varieties in syrup, which can have 20 to 30% more sugar. Lychees have essentially no sodium (1mg per 100g), making them suitable for low-sodium diets. They are a fruit allergen for some individuals, and lychee allergy is more common in Southeast Asian populations.
Daily Intake (100g)
100g of lychee provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in lychees?
Per 100g, lychees contain 66 calories. A 1-cup serving (190g) has about 125 calories. Fresh lychees are moderately calorie-dense for a tropical fruit due to their high natural sugar content. Canned lychees in syrup have significantly more calories due to the added sugar in the syrup.
Are lychees high in vitamin C?
Yes, lychees are an excellent source of vitamin C at 71.5mg per 100g. A 1-cup serving (190g) provides approximately 135.9mg, exceeding the 90mg daily requirement for adults. This makes lychees one of the top fruit sources of vitamin C, comparable to oranges and kiwis.
Are lychees good for weight loss?
Lychees are moderate for weight loss at 66 calories per 100g. They are high in natural sugars (15.2g per 100g), so portion sizes matter. In small servings, lychees add sweetness and vitamin C without excessive calories. A serving of 8 to 10 fresh lychees (about 100g) at 66 calories is a reasonable inclusion in a calorie deficit.
Are lychees keto-friendly?
No, lychees are not keto-friendly. They contain 16.5g of carbs and 15.2g of sugar per 100g. A 1-cup serving has 31.4g of carbs, which would exceed a typical daily keto carb limit of 20 to 50g on its own. People following strict keto should avoid lychees.
What is the difference between fresh and canned lychees?
Fresh lychees have 66 calories and 15.2g of sugar per 100g. Canned lychees in heavy syrup can have 20 to 30% more calories and significantly more sugar due to the added syrup. If choosing canned lychees, look for varieties packed in water or natural juice rather than heavy syrup to minimize added sugar intake.
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