scored 87/100
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.
21.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 87.
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 stress—a 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.
High vitamin C content supports collagen synthesis, neutrophil function, and antibody production while reducing oxidative stress in immune cells
Polyphenolic compounds improve endothelial function and reduce LDL oxidation; potassium supports vasodilation and blood pressure regulation
Flavonoids and proanthocyanidins activate antioxidant defense enzymes (SOD, catalase) and inhibit pro-inflammatory cytokine production
Polyphenols cross the blood-brain barrier and reduce neuroinflammatory markers; vitamin C supports catecholamine synthesis for neurotransmission
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
Breaks a fast
Litchi's carbohydrate content makes it suboptimal during fasted states; pairs well with protein/fat-containing meals for stable blood glucose response
Per 100 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.
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.
Litchi scores 87/100 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.
Not particularly. A 140 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 1.8 g of fiber (~7% of the 28 g daily value).
In a 140 g serving, litchi is highest in Vitamin C (~111% DV), Copper (~23% DV).
Not really. A 140 g serving has about 21.3 g of net carbs (23.1 g total minus 1.8 g fiber).
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
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 — most adults benefit from rotating litchi alongside several other fruit sources.
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.
Encyclopedia entries that supply the same signature nutrients litchi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients litchicontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.