Litchi Calories and Nutrition
Also known as: Lychee
1 cup peeled (~190 g) of Litchi contains 125 calories, 1.6g protein, 31.4g carbs and 0.8g fat — a vegan dish in the fruits category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 cup peeled (~190 g) |
|---|---|---|
| Calories | 66 kcal | 125.4 kcal |
| Protein | 0.83 g | 1.6 g |
| Carbs | 16.5 g | 31.4 g |
| Fat | 0.44 g | 0.8 g |
| Fiber | 1.3 g | 2.5 g |
| Sugar | 15.2 g | 28.9 g |
| Sodium | 1 mg | 1.9 mg |
| Calcium | 5 mg | 9.5 mg |
| Iron | 0.31 mg | 0.6 mg |
| Saturated fat | 0.1 g | 0.2 g |
| Cholesterol | 0 mg | 0 mg |
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How Litchi fits in your diet
A 1 cup peeled (~190 g) of litchi contributes about 6% of a 2,000-kcal daily target and roughly 3% of an average adult's 50 g daily protein floor. Typically made with lychees.
Sweet aromatic summer fruit. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Litchi?
Litchi has roughly 125 kcal per 1 cup peeled (~190 g) (about 66 kcal per 100 g). Macros: 1.6g protein, 31.3g carbs, 0.8g fat.
Is Litchi good for weight loss?
Yes — at 125 kcal per typical serving, litchi is light and weight-loss-friendly.
How much protein is in Litchi?
Litchi delivers about 1.6g protein per 1 cup peeled (~190 g). Pair with dal, paneer, eggs or chicken to hit a protein target.
Can diabetics eat Litchi?
Diabetics should limit litchi — at 15.2g sugar per 100 g it spikes glucose. Save for rare occasions.
How does Litchi fit into a typical Indian meal?
Litchi sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced for steady glucose and good satiety.
Sources
Nutrition values for litchi are sourced from USDA FoodData Central (FDC 169086). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026