How Many Calories Are In Rambutan? | Quick Fruit Facts

Rambutan Calories By Weight And Common Portions

Fresh pulp sits in the same calorie band as lychee and longan. Most eaters care about two reference points: per 100 grams for kitchen scales, and per piece when snacking. Fresh pulp clocks about 75 kcal per 100 g based on government nutrition data from Hong Kong. Canned fruit trends higher when syrup clings to the flesh. Drained cups land near 120–125 kcal because serving sizes are larger.

Quick Benchmarks You Can Use

The numbers below help you eyeball snacks, fruit salads, and smoothie add-ins without pulling out a calculator. Portions are weighed as edible pulp with the shell and seed removed.

Portion	Approx. Weight	Calories
1 fruit (fresh)	9–10 g	~7–8 kcal
5 fruits (fresh)	45–50 g	~34–38 kcal
10 fruits (fresh)	90–100 g	~68–75 kcal
100 g (fresh)	—	~75 kcal
100 g (canned, syrup)	—	~82 kcal
1 cup drained (canned)	150–190 g	~120–125 kcal

Planning snacks gets easier once you set your daily calorie needs. Rambutan fits well as a light sweet finish or a mid-afternoon bite.

Calories In Rambutan Per 100 Grams (Fresh)

Per-100-gram values help with food scales and recipe math. Fresh pulp averages ~75 kcal per 100 g with about 15–16 g of natural sugars and a meaningful hit of vitamin C. A Hong Kong Department of Health education page lists 75 kcal, 15.7 g sugar, and 70 mg vitamin C per 100 g for fresh fruit pulp, which aligns with what you taste: bright, sweet, and juicy. You can skim those per-100 g figures here: EatSmart@school rambutan facts.

Why Numbers Vary A Little

Rambutan comes in dozens of cultivars. Ripeness, growing region, and whether the seed clings to the flesh nudge weights and sugars. In store cans, syrup raises measured sugars even if you drain the fruit. That’s why a drained cup of canned rambutan often lands near 123 kcal in nutrient databases tied to USDA laboratory data.

Per Fruit Estimates That Hold Up

One fruit gives you roughly 7–8 kcal. That stems from a typical edible weight around 9 g. Snack math is simple: five fruits sit near 35 kcal; ten fruits land near 70–75 kcal. If you prefer a single larger dessert serving, weigh 150 g of fresh pulp for about 110–115 kcal and pair with lime juice and mint.

Fresh vs. Canned: What Changes In The Count

Fresh pulp is the leanest way to enjoy the fruit. Canned rambutan tastes great but rides along with syrup unless you rinse. USDA-linked entries for “rambutan, canned, syrup pack” show ~123 kcal per drained cup and ~82 kcal per 100 g. That matches what many home cooks see when they drain and weigh a can at the sink.

How To Log Canned Fruit Accurately

Drain fully, then weigh only the fruit. If you rinse, you’ll cut residual syrup and likely shave a few grams of sugar. When you log the serving, use entries that specify “drained” or record a gram weight and a per-100 g calorie factor. Credible databases tied to USDA list those drained-cup numbers near 123 kcal, which is a handy anchor for recipe cards.

Serving Size Tips That Keep You On Track

Snack Bowls And Fruit Salads

Mix rambutan with a tart counterpoint—grapefruit segments or kiwi—to keep the bowl bright without leaning on syrup. For a 150 g bowl, expect a shade over 110 kcal before any add-ins. A squeeze of lime adds bite with no calorie cost. Fresh mint lifts the aroma while keeping sugar steady.

Smoothies And Cold Drinks

Sweet tropical fruit can tilt blends toward sugar load fast. Use 60–90 g rambutan pulp for 45–70 kcal, then pad volume with crushed ice and cucumber. If you like creaminess, add 80 g Greek yogurt and reduce fruit to hold the cup near 180–200 kcal. That way you keep taste and texture without a heavy sugar spike.

Nutrition Notes Beyond Calories

Vitamin C And A Bit Of Fiber

Rambutan is best known for vitamin C. The Hong Kong page lists ~70 mg per 100 g, which is a solid boost for daily needs. The fruit also brings fiber—modest per piece, but it adds up in a bowl. That combo explains why a serving feels refreshing and keeps you satisfied for a while.

How It Compares To Cousins

Lychee and longan live in the same soapberry family. Lychee sits near the high-60s kcal per 100 g, while canned rambutan sits in the low-80s per 100 g because of syrup. Fresh rambutan tends to feel richer on the palate than longan, though the calorie gap per 100 g is small when you compare fresh pulp to fresh pulp.

Buying, Storing, And Prepping For Consistent Counts

At The Market

Pick fruit with springy “hairs” and a deep red or yellow blush, depending on type. Avoid bruised or browning shells. If the seed clings tightly, edible yield per fruit may be a touch lower. That’s normal; just weigh the pulp.

At Home

Store unpeeled fruit in the fridge in a breathable container. Peel only what you’ll eat that day. To prep, score around the shell, twist to open, and pop out the seed. A small bowl and a paring knife make quick work of a handful.

Weighing For Accuracy

Set a small bowl on your scale, tare to zero, then add peeled pulp. Log the gram weight. Use the 75 kcal per 100 g factor for fresh fruit. For canned fruit, use the 82 kcal per 100 g factor or a drained-cup entry near 123 kcal. This keeps your tracker honest across brands and seasons.

If you want an official per-100 g reference for fresh pulp, the Hong Kong Department of Health provides a simple chart with energy, sugars, fiber, and vitamin C; see the EatSmart@school rambutan page. For canned fruit, nutrient databases backed by USDA lab data list drained cups around 123 kcal, and you can browse entries via the USDA FoodData Central search.

Portion Planning For Goals

Light Dessert After Dinner

Six fresh fruits land near 45 kcal and scratch the sweet itch. Add citrus zest or a few pomegranate arils for contrast. If you’re watching sugars, keep the serving tight and lean on tart pairings to balance taste.

Midday Snack At Work

Ten fresh fruits plus sparkling water makes a lively break near 70–75 kcal. If you like a creamy note, add two tablespoons of plain yogurt and reduce fruit by a couple of pieces to keep calories level.

Party Bowl For Friends

Scale by 100 g blocks. A 500 g fresh bowl lands around 375 kcal before add-ins. Fold in mint, lime, and shaved ice if you want volume without pushing sugars. If a can is handy, drain and rinse, then weigh the fruit and mix with fresh pulp to keep taste bright.

Calories By Preparation And Add-Ins

Preparation	Serving	Calories
Fresh pulp, plain	100 g	~75 kcal
Canned, syrup, drained	1 cup (drained)	~120–125 kcal
Fruit salad mix	150 g rambutan + citrus	~110–130 kcal
Smoothie blend	90 g rambutan + yogurt	~180–200 kcal
Chilled dessert cup	6 fruits + 1 tsp lime	~45 kcal
Rinsed canned mix	100 g after rinse	~80–82 kcal

Label Reading And Database Picks

Fresh Fruit

There’s no label on the shell, so your best tool is a kitchen scale. Use per-100 g math and you’ll be right on target. If you buy a clamshell with listed net weight, remember that includes shells and seeds; weigh the edible part for accurate tracking.

Canned Fruit

Look for “in juice” or “light syrup” if you prefer a gentler sugar load. Drain completely and rinse if taste allows. When logging, choose entries that specify “drained” and match your portion size. If your app supports gram logging, use 82 kcal per 100 g for canned syrup fruit after draining.

Smart Swaps And Pairings

Keep The Sweet, Trim The Sugar

Balance a sweet serving with something tart, bitter, or creamy. Lime, grapefruit, or plain yogurt work well. You can also stretch a bowl with cucumber ribbons or crushed ice for volume without many calories.

Fiber Helps With Fullness

Rambutan brings some fiber, and pairing with other fiber-rich foods rounds out the snack. If you’re dialing in a daily target, review the recommended fiber intake so your overall day lands in a healthy range.

Bottom Line For Everyday Eating

Fresh rambutan is a light, flavorful treat that’s easy to fit into any plan. Use per-fruit and per-100 g benchmarks, weigh when you can, and pick fresh or drained servings for the leanest counts. Keep the bowl bright with tart pairings and enjoy the tropical bite without blowing your numbers.