Lychee Nutrition Calculator

Lychee is a tropical favorite known for its fragrant, translucent flesh and juicy sweetness, but fitting it into a meal plan takes more than a rough guess. This lychee nutrition calculator converts your serving into grams, then estimates calories, carbohydrates, net carbs, sugars, fiber, protein, fat, vitamin C, and potassium using standard reference data. You can enter grams, ounces, cups, or individual edible pieces.

Choose between fresh raw lychees and canned lychees in syrup to see how processing changes the nutrient profile. The results also include optional Daily Value percentages, so you can quickly judge how a serving contributes to your daily targets. Whether you are tracking macros, managing blood sugar, planning a fruit salad, or just curious, this tool turns a serving size into a complete nutrition snapshot.

Serving amount

Lychee form

Show % Daily Value (2,000-calorie diet)

How to Use This Calculator

Enter the amount you plan to eat in grams, ounces, cups, or individual edible pieces. Then choose whether your lychees are fresh raw or canned in syrup and click “Calculate nutrition.” The result table shows calories, total carbohydrates, net carbs, sugars, dietary fiber, protein, total fat, vitamin C, and potassium for that exact portion. Leave the Daily Value box checked to see each nutrient as a percentage of a standard 2,000-calorie diet. The step-by-step breakdown below the table walks through how the serving weight was converted and multiplied, so you can verify the math or adapt it to a different fruit.

Tip: If you weigh lychees with their shells and seeds, use the “pieces (edible)” unit or estimate edible weight after peeling. An average peeled fresh lychee weighs about 9.6 g, and the shell plus seed can account for roughly a third of the whole fruit weight.

Reference Values and Calculation Method

The calculator uses per-100 g reference values that align with widely used USDA data for litchis. For every 100 g of edible fresh lychee, the reference values are approximately:

Nutrient	Fresh raw (per 100 g)	Canned in syrup, drained (per 100 g)
Calories	66 kcal	79 kcal
Total carbohydrate	16.5 g	20.1 g
Sugars	15.2 g	18.9 g
Dietary fiber	1.3 g	0.7 g
Protein	0.8 g	0.5 g
Total fat	0.4 g	0.4 g
Vitamin C	71.5 mg	5.0 mg
Potassium	171 mg	130 mg

The math is a linear scaling: nutrient per serving = nutrient per 100 g × (serving weight in g ÷ 100). For example, 150 g of fresh lychee gives a 1.50 multiplier, so calories become 66 × 1.50 = 99 kcal. Net carbs are simply total carbs minus dietary fiber.

Note: Canned lychees packed in heavy syrup usually contain more sugar than the drained values suggest if some syrup clings to the fruit. For lower-sugar choices, look for cans labeled “in water” or “juice pack,” or use fresh lychees.

Worked Examples

Example 1 — Fresh 150 g snack. A 150 g portion of raw lychees provides about 99 kcal, 24.8 g total carbs, 22.8 g sugars, 2.0 g fiber, 1.2 g protein, and 107 mg of vitamin C. That covers more than 100% of the Daily Value for vitamin C while contributing only about 5% of a 2,000-calorie daily energy budget.

Example 2 — Ten fresh pieces. Ten peeled lychees weigh about 96 g. That portion contains roughly 63 kcal, 15.9 g carbs, 14.6 g sugar, and 68.6 mg vitamin C. It is a naturally sweet snack but still provides less sugar than a typical 12 oz (355 ml) serving of fruit soda.

Example 3 — One cup of canned lychees. One cup of drained litchis canned in syrup weighs about 196 g. The calculator estimates approximately 155 kcal, 39.4 g total carbs, 37.0 g sugars, 1.4 g fiber, and 9.8 mg vitamin C. The sugar content is considerably higher than fresh lychees because of the packing syrup.

Tips for More Accurate Tracking

Weigh the edible portion only. Remove the pink-red shell and the central seed before weighing or use the piece count.
If you are counting net carbs for keto or diabetes management, subtract fiber from total carbs. Fresh lychee has about 15.2 g net carbs per 100 g.
Be consistent with your food database. Values from different producers can vary by cultivar, ripeness, and growing region.
For canned lychee, drain thoroughly and pat lightly if you want to avoid extra syrup sugar.

Factors That Affect Accuracy

Batch-to-batch variation is normal for whole fruits. A lychee’s sugar content depends on cultivar, harvest time, and ripeness, so the USDA reference values are typical averages rather than an exact guarantee for every fruit. The weight of one piece also changes with size; the 9.6 g edible-piece estimate works well for medium lychees but can be 25–50% larger for jumbo varieties. Canned products vary in syrup concentration, drained weight, and added ingredients, so check the nutrition facts panel on your specific package when accuracy matters for medical or strict diet planning.

Frequently Asked Questions

Is lychee high in sugar?: Yes, lychee is one of the sweeter fruits. Fresh lychee contains about 15 g of sugar per 100 g, which is similar to grapes and higher than berries or citrus. The fiber and water content help, but portion control is sensible for people watching sugar or carb intake.
Does canned lychee have the same nutrition as fresh?: No. Canned lychee in syrup has more calories and carbs, less fiber, much less vitamin C, and often a slightly different mineral profile. The canning process plus syrup dramatically reduces vitamin C compared with fresh fruit.
How many lychees fit into a low-carb meal plan?: A small serving of 5–8 pieces provides roughly 8–13 g of net carbs. That can fit into a moderate low-carb plan if the rest of the meal is low in carbs, but it is not ideal for very strict keto approaches.
How should I account for shells and seeds?: Use the pieces unit and rely on the calculator’s 9.6 g edible average, or weigh 100 g of peeled, seeded lychees and compare with the reference table.
Where do the numbers come from?: The values are based on standard USDA FoodData Central reference entries for litchis. If you need a focused estimate of vitamin C alone, the lychee vitamin C calculator isolates that nutrient and can be a handy quick check.