Litchi
Litchi is a tropical stone fruit rich in vitamin C and polyphenols, offering immune support and antioxidant protection with a naturally sweet, low-calorie profile.
Variants (2)
Nutrition Β· per ~140 g serving Β· β 1 medium piece
- Vitamin C100.1 mg111% DV
- Riboflavin0.09 mg7% DV
- Niacin0.84 mg5% DV
- Folate19.6 mcg5% DV
- Choline9.9 mg2% DV
- Thiamin0.02 mg1% DV
- Vitamin E0.10 mg<1% DV
- Vitamin K0.56 mcg<1% DV
- Copper0.21 mg23% DV
- Potassium239.4 mg5% DV
- Phosphorus43.4 mg3% DV
- Manganese0.08 mg3% DV
- Magnesium14.0 mg3% DV
- Iron0.43 mg2% DV
- Selenium0.84 mcg2% DV
- Zinc0.10 mg<1% DV
- Calcium7.0 mg<1% DV
- Sodium1.4 mg<1% DV
- Polyunsaturated Fat0.18 g
- Monounsaturated Fat0.17 g
- Saturated Fat0.14 g
- Polyphenols~210 mg
Score Β· 82/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin C79% DV
- Copper16% DV
- Riboflavin5% DV
- Niacin4% DV
- Potassium4% DV
Overview
Native to Southeast Asia, litchi has been cultivated for over 2,000 years and remains a staple in traditional medicine systems. Modern nutritional analysis reveals litchi as an exceptional source of vitamin C (71.5 mg per 100g, exceeding 80% of daily needs), making it one of the most concentrated fruit sources of this micronutrient. Beyond vitamin C, litchi contains unique polyphenolic compounds including flavonoids and proanthocyanidins, which work synergistically to combat oxidative stressβa primary driver of age-related disease. The fruit's potassium content (171 mg/100g) supports cardiovascular function and blood pressure regulation, while the modest fiber content promotes digestive health. Litchi's low glycemic index and minimal fat profile make it suitable for metabolic health and weight management. Recent research highlights litchi's potential role in reducing inflammation and supporting endothelial function, both critical for longevity. The flesh's bioavailable antioxidants are particularly beneficial when consumed fresh, as heat processing reduces polyphenol concentration. For longevity-focused nutrition, litchi represents an efficient way to obtain concentrated antioxidant and immune-supporting nutrients in a calorie-conscious package.
Health Benefits (4)
- Enhanced immune function and infection resistancestrongHigh vitamin C content supports collagen synthesis, neutrophil function, and antibody production while reducing oxidative stress in immune cells
- Cardiovascular disease risk reductionmoderatePolyphenolic compounds improve endothelial function and reduce LDL oxidation; potassium supports vasodilation and blood pressure regulation
- Reduced systemic inflammation and oxidative stressmoderateFlavonoids and proanthocyanidins activate antioxidant defense enzymes (SOD, catalase) and inhibit pro-inflammatory cytokine production
- Cognitive protection and neuroinflammation reductionemergingPolyphenols cross the blood-brain barrier and reduce neuroinflammatory markers; vitamin C supports catecholamine synthesis for neurotransmission
Food Pairings
- Β·Pair with almonds or seeds because fat-soluble absorption of polyphenols is enhanced by dietary fat, increasing bioavailability of flavonoids
- Β·Combine with leafy greens (spinach, kale) because complementary minerals (magnesium, iron) and diverse polyphenol profiles create synergistic antioxidant effects
- Β·Consume with black tea or green tea because catechins potentiate each other's antioxidant pathways and extend polyphenol circulation time
- Β·Add to yogurt or kefir because probiotics enhance phenolic compound fermentation, producing bioactive metabolites with enhanced absorption
Practical Tips
- Β·Select litchis with intact, leathery skin without cracks; store in refrigerator (0-5Β°C) for 2-3 weeks to preserve vitamin C and polyphenol content
- Β·Consume whole fruit fresh rather than processed products; peeling immediately before eating minimizes oxidative degradation of heat-sensitive vitamin C
- Β·Aim for 100-150g serving (roughly 8-12 whole fruits) to obtain meaningful vitamin C and polyphenol doses without excessive sugar intake (~16g carbs)
- Β·Purchase during peak season (May-June in Northern Hemisphere) when fruits are freshest and nutrient density highest; frozen litchis preserve polyphenols better than canned varieties
Optimal Timing
Mid-morning or midday consumption leverages peak digestive efficiency and allows absorption of vitamin C and polyphenols during active circadian antioxidant defense periods; timing avoids evening consumption when some individuals experience fructose-related glycemic sensitivity
Litchi's carbohydrate content makes it suboptimal during fasted states; pairs well with protein/fat-containing meals for stable blood glucose response
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower litchi is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about litchi
What is litchi?
Litchi is classified as a fruit. Litchi is a tropical stone fruit rich in vitamin C and polyphenols, offering immune support and antioxidant protection with a naturally sweet, low-calorie profile.
Is litchi healthy?
Litchi scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Copper, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is litchi high in protein?
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is litchi high in fiber?
Not really. A 140 g serving provides about 1.8 g of fiber (~7% of the 28 g daily value).
What vitamins and minerals are in litchi?
In a 140 g serving, litchi is highest in Vitamin C (~111% DV), Copper (~23% DV).
Is litchi keto-friendly?
Not really. A 140 g serving has about 21.3 g of net carbs (23.1 g total minus 1.8 g fiber).
When is the best time to eat litchi?
Best in the midday. Mid-morning or midday consumption leverages peak digestive efficiency and allows absorption of vitamin C and polyphenols during active circadian antioxidant defense periods; timing avoids evening consumption when some individuals experience fructose-related glycemic sensitivity
How much litchi should I eat?
A typical serving is around 140 g (~92 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating litchi alongside several other fruit sources.
What pairs well with litchi?
Litchi pairs nicely with: Pair with almonds or seeds because fat-soluble absorption of polyphenols is enhanced by dietary fat, increasing bioavailability of flavonoids; Combine with leafy greens (spinach, kale) because complementary minerals (magnesium, iron) and diverse polyphenol profiles create synergistic antioxidant effects; Consume with black tea or green tea because catechins potentiate each other's antioxidant pathways and extend polyphenol circulation time; Add to yogurt or kefir because probiotics enhance phenolic compound fermentation, producing bioactive metabolites with enhanced absorption.
Supplements that mirror Litchi's nutrient profile
Encyclopedia entries that supply the same signature nutrients litchi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Litchi
These are the nutrients litchicontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.