Lychee: Calories, Nutrition Facts, and Health Benefits (2026)

Lychee contains 125 calories per 1 cup (190 g), providing 31.4 g of carbohydrates and 2.5 g of fiber. It is also rich in vitamin C, offering 135.8 mg, which is 151% of the daily value.

This page explores the nutritional profile of lychee, detailing its calories, macronutrients, and health benefits. We will also examine its impact on blood sugar and how it compares to other fruits.

Lychee Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed breakdown of lychee's nutrient content per serving.

Values are for 1 cup (190 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	125	66	6%
Protein	1.6 g	0.8 g	3%
Carbohydrates	31.4 g	16.5 g	11%
Fiber	2.5 g	1.3 g	9%
Sugar	28.9 g	15.2 g	-
Fat	0.8 g	0.4 g	1%
Vitamin C	135.8 mg	71.5 mg	151%
Potassium	325 mg	171 mg	7%
Copper	0.28 mg	0.15 mg	32%

About 90% of lychee calories come from carbohydrates, 5% from protein and 5% from fat.

Lychee by Health Goal

Here, we evaluate how lychee rates against common dietary goals, considering its nutritional benefits and drawbacks.

Goal	Rating	Why
Weight loss	Fair	125 calories per serving with 2.5 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 14 per serving
Immunity	Excellent	Provides 135.8 mg vitamin C (151% DV)
Digestion	Good	2.5 g fiber per serving supports regularity
Heart health	Good	Potassium (325 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (1.6 g); best as a vitamin-rich choice, not a protein source

Lychee and Blood Sugar

Glycemic index: 50. Glycemic load: 14 per serving.

Lychee has a glycemic index of about 50 and a glycemic load of around 14 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Lychee Compares to Other Fruits

The comparison table highlights how lychee stacks up against other fruits in terms of calories, sugar, and fiber.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Lychee	66	15.2	1.3	71.5
Mango	60	13.7	1.6	36.4
Grapes	69	15.5	0.9	3.2
Pineapple	50	9.8	1.4	47.8

Lychee Myths, Checked

Lychee causes illness on an empty stomach , Misleading. This warning relates to large amounts of unripe lychee in undernourished children, not normal eating.

Lychee is just sugar , Misleading. Lychee is high in sugar but also rich in vitamin C, about 72 mg per 100 g.

How to Track Lychee

Fruit portions are easy to misjudge, and the difference between 1 cup of lychee and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log lychee accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of lychee?

One cup of lychee contains 125 calories, making it a relatively low-calorie fruit option for snacking or adding to dishes.

Is lychee good for weight loss?

Lychee can be part of a weight loss diet due to its low calorie content and high water content, but moderation is key given its sugar levels.

Can people with diabetes eat lychee?

People with diabetes can eat lychee, but should monitor their portion sizes due to its glycemic index of about 50 and glycemic load of 14.

How much vitamin C is in lychee?

Lychee is high in vitamin C, providing 135.8 mg per cup, which is 151% of the daily value, supporting immune function and skin health.

Is lychee high in sugar?

Lychee does contain sugar, with 28.9 g per cup, but it is naturally occurring and comes with fiber and other nutrients.

Are lychees high in sugar?

Yes, lychees are relatively high in sugar compared to some other fruits, but they also offer beneficial nutrients and can be enjoyed in moderation.

Key Takeaways

• Lychee has 125 calories per cup.
• It contains 31.4 g of carbohydrates.
• Lychee provides 2.5 g of fiber.
• A single cup offers 135.8 mg of vitamin C.
• Lychee has a glycemic index of about 50.
• It contains 28.9 g of sugar per cup.