How Many Calories Are In Lychee? | Quick Facts Guide

Sweet, floral, and easy to snack on, this tropical fruit is calorie-light per piece but adds up by the cup. Below you’ll find the standard references you can use at the grocery store, in your kitchen, or when tracking macros.

Calories In Lychee Fruit: Quick Numbers

Most nutrition databases converge on the same baseline: raw, peeled, edible portion averages ~66 kcal per 100 g. A single peeled piece weighs about ~10 g, which lands in the ~6–7 kcal range. A level cup of peeled pieces runs about ~190 g, or ~125 kcal.

Lychee Calorie Reference (Raw, Peeled)

Serving	Approximate Weight	Calories
1 fruit (edible)	~10 g	~6–7 kcal
5 fruits	~50 g	~33 kcal
8 fruits	~80 g	~53 kcal
10 fruits	~100 g	~66 kcal
1 cup (peeled)	~190 g	~125 kcal
100 g baseline	100 g	66 kcal

Portions are simple to scale. Weigh a small bowl once, fill it, and do the math from the 100 g baseline. Snacks also fit better once you set your daily calorie needs.

What Shapes The Calorie Count

Serving Size And Edible Portion

The tough rind and seed are discarded, so only the translucent aril counts toward your intake. Most varieties yield an edible portion near 60–70% of the whole fruit weight. That’s why a small handful stays modest in energy, while bigger bowls climb quickly.

Fresh, Canned, Or Dried

Fresh pieces give you the baseline listed above. Syrup-packed cans can push sugars higher, and dried pieces are far denser per spoonful. If you’re tracking carbs, scan labels and pick fruit packed in juice or water when you can. When buying fresh, choose firm, fragrant fruit and chill it to keep quality.

Carb Profile And Sweetness

Per 100 g, lychee brings roughly 16–17 g carbohydrate, with about 15 g from natural sugars and ~1.3 g fiber. That split explains the sweet taste and the light, quick energy after a serving. Government databases list the sugar breakdown and match the calorie figure above; see the FSANZ lychee data for a full panel.

Portion Guides You Can Use

Grab-And-Go Snacks

• Light bite: 5–8 pieces with a few almonds for staying power.
• Desk snack: 10 pieces in a small container; add Greek yogurt if you want more protein.
• After-dinner treat: 1 cup with lime zest and mint.

Cooking And Drinks

Lychee shines in fruit salads, yogurt bowls, and light sorbets. It also blends into mocktails or cocktails. If you’re blending, count the full cup weight you puree. For desserts, keep syrups and added sugar in check since the fruit is already sweet.

Nutrition Beyond Calories

This fruit isn’t just about energy numbers. It’s a solid source of vitamin C and provides small amounts of copper and potassium. That mix fits neatly into a balanced plate.

Lychee Nutrition Snapshot (Per 100 g, Raw)

Nutrient	Amount	What It Means
Energy	66 kcal	Light per 100 g
Carbohydrate	~16.5 g	Main energy source
Sugars	~15 g	Natural fruit sugars
Fiber	~1.3 g	Small bump in fullness
Vitamin C	~72 mg	Helps collagen & iron uptake
Potassium	~171 mg	Supports fluid balance
Copper	~0.15 mg	Trace mineral support
Fat	~0.4 g	Minimal
Protein	~0.8 g	Trace

Vitamin C: How Lychee Helps

Per 100 g, lychee delivers roughly 70+ mg of vitamin C. That gets most adults close to the daily target in a cup-sized portion. If you want the reference values and age-by-age targets, scan the NIH vitamin C RDA page and tally your day from whole foods first.

Comparisons That Make Sense

Against Other Fruits

Per 100 g, lychee sits in a similar calorie band to mango and slightly below many dried fruits. It beats most candy on nutrient density, bringing vitamin C and some fiber with the sweetness.

By Handfuls And Cups

Hands vary, so weigh a typical handful once. If your handful is ~80 g, you’re in the low-50-calorie range. A packed cup can reach ~200 g; serve in a small bowl if you want to keep things closer to 100 kcal.

Smart Ways To Add Lychee

Breakfast Ideas

• Fold into overnight oats with chia and yogurt.
• Top cottage cheese with diced pieces and toasted coconut.
• Blend a small cup with ice and mint; skip extra sweeteners.

Lunch And Dinner

• Slice into a cucumber-mint salad with a splash of lime.
• Add to a rice bowl and lean protein; the sweetness balances savory bites.
• Stir into a salsa with chili and herbs; spoon over grilled fish or tofu.

Label Tips, Safety, And Storage

Reading Canned Labels

Look for fruit in juice or water. Heavy syrup changes sugars fast. Drain the liquid if you want to trim the carb load from a dessert.

Fresh Storage

Keep the rind intact until you eat. Refrigerate in a breathable container. Peel and seed right before serving for the best texture.

Allergy And Caution Notes

Seeds aren’t edible. Stick to the flesh. If you manage blood sugar closely, count cups instead of pieces and pair with protein or fat to slow the rise.

Bring It Into Your Day

Start with the 100 g baseline and build a snack or dessert around it. If you’re tracking a plan, set your day against your daily calorie needs, then let lychee fill the sweet slot without crowding out protein, vegetables, or whole grains.

Balanced Plate, Simple Math

Think small handfuls when you want a nibble, and cups when you want a dessert. The numbers are predictable, the flavor is bright, and the vitamin C bonus is generous.

Want More Fruit Swaps?

If you’re building a low-energy snack list, try our guide to low-calorie foods for more quick picks.