Litchis, raw
FDC 169086cup (190 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 86 · +5 vs Fruits & juices medianLitchis score 86 of 100, a Strong result at rank 22 of 60 in Fruits & juices. Their defining nutrient is vitamin C, which reaches 79% DV, making them one of the more vitamin C dense fruits in the category despite a modest 66 calories per 100 g.
Fresh litchis are eaten out of hand once peeled, their sweet floral flesh a popular snack or dessert addition, and they're also common canned in syrup outside of season. A one-cup (190 g) serving is a reasonable base measure, but they run high in sugars at 15.2 g per 100 g, so portion size matters more here than with lower-sugar fruit.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | 3% |
| Total fat | 0.44 g | 1% |
| Saturated fat | 0.1 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 1.3 g | 5% |
| Sugars | 15 g | |
| Protein | 0.83 g | 2% |
| Potassium | 171 mg | 4% |
| Calcium | 5 mg | 0% |
| Iron | 0.31 mg | 2% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 72 mg | 79% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.07 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | 6% |
| Total fat | 0.84 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.9 mg | 0% |
| Carbohydrate | 31 g | 11% |
| Dietary fiber | 2.5 g | 9% |
| Sugars | 29 g | |
| Protein | 1.6 g | 3% |
| Potassium | 325 mg | 7% |
| Calcium | 9.5 mg | 1% |
| Iron | 0.59 mg | 3% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 136 mg | 151% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169086Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Orange juice, rawDensity 88 vs 86Feijoa, rawDensity 88 vs 86Lemon juice, rawDensity 90 vs 86