scored 86/100
Longan is a small, sweet tropical fruit rich in vitamin C and antioxidants, providing modest calories with notable immune and cognitive support benefits.
19.7 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 86.
Longan (Dimocarpus longan), native to Southeast Asia, is a nutrient-dense stone fruit often called 'dragon's eye' due to its appearance when peeled. Per 100g, it delivers 84mg of vitamin C (94% DV), substantial potassium (266mg), and polyphenolic compounds including gallic acid and ellagic acid. The fruit's low glycemic impact (15g carbs, 1.1g fiber per 100g) makes it suitable for blood sugar management. Longans contain copper (0.169mg), essential for collagen synthesis and antioxidant enzyme function, and manganese, which supports bone health and metabolic processes. The high antioxidant content—particularly polyphenols and vitamin C—positions longan as a longevity-supporting fruit through reduction of oxidative stress and inflammation, both hallmarks of aging. Traditional use in Chinese medicine for cognitive and sleep support is increasingly validated by preliminary phytochemical research. Its accessibility as a whole fruit minimizes processing loss of bioactive compounds.
High vitamin C content supports collagen synthesis, immune cell function, and acts as a free radical scavenger; polyphenols like gallic acid provide additional antioxidant and anti-inflammatory effects
Potassium (266mg/100g) supports healthy blood pressure regulation; polyphenolic compounds improve endothelial function and reduce LDL oxidation
Polyphenols, particularly gallic and ellagic acids, cross the blood-brain barrier and reduce neuroinflammation; copper supports neurotransmitter synthesis
Copper and manganese are cofactors for lysyl oxidase and manganese-dependent superoxide dismutase, enzymes critical for collagen cross-linking and bone mineralization
Low glycemic load combined with polyphenolic compounds slows glucose absorption and improves insulin sensitivity
Midday consumption provides sustained antioxidant protection and potassium replenishment post-morning activities; the natural sugars support afternoon energy without disrupting evening sleep
Breaks a fast
While longan's natural sugars make it unsuitable for fasting periods, it serves well as a nutrient-dense whole-food snack between meals or as part of a balanced midday meal
Per 100 g of the default form. Bars show how much higher or lower longan is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Longan is classified as a fruit. Longan is a small, sweet tropical fruit rich in vitamin C and antioxidants, providing modest calories with notable immune and cognitive support benefits.
Longan scores 86/100 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 1.8 g of protein (~4% of the 50 g daily value).
Not really. A 140 g serving provides about 1.5 g of fiber (~6% of the 28 g daily value).
In a 140 g serving, longan is highest in Vitamin C (~131% DV), Copper (~26% DV), Riboflavin (~15% DV).
Not really. A 140 g serving has about 19.7 g of net carbs (21.2 g total minus 1.5 g fiber).
Best in the midday. Midday consumption provides sustained antioxidant protection and potassium replenishment post-morning activities; the natural sugars support afternoon energy without disrupting evening sleep
A typical serving is around 140 g (~84 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 longan alongside several other fruit sources.
Longan pairs nicely with: Pair with almonds or walnuts because the fat-soluble polyphenols are better absorbed with dietary fat, enhancing antioxidant bioavailability; Combine with Greek yogurt or cottage cheese because protein slows sugar absorption and supports the copper-dependent collagen synthesis that longan facilitates; Mix with spinach or kale in a smoothie because the iron from greens is enhanced by longan's high vitamin C content, improving non-heme iron absorption; Serve with ginger tea because both contain polyphenols with synergistic anti-inflammatory effects and complement traditional longevity practices.
Encyclopedia entries that supply the same signature nutrients longan contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients longancontributes 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.