Rambutan
Rambutan is a tropical fruit native to Southeast Asia with a distinctive hairy exterior and translucent white flesh, providing light calories with modest vitamin C and niacin content for cellular health.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Niacin1.9 mg12% DV
- Vitamin C6.9 mg8% DV
- Folate11.2 mcg3% DV
- Riboflavin0.03 mg2% DV
- Thiamin0.02 mg2% DV
- Vitamin B60.03 mg1% DV
- Manganese0.48 mg21% DV
- Copper0.09 mg10% DV
- Iron0.49 mg3% DV
- Calcium30.8 mg2% DV
- Magnesium9.8 mg2% DV
- Potassium58.8 mg1% DV
- Zinc0.11 mg1% DV
- Phosphorus12.6 mg1% DV
- Sodium15.4 mg<1% DV
- Catechins (EGCG)~70 mg
- Ellagitannins~70 mg
- Polyphenols~210 mg
Score · 52/100
Vitamins & minerals packed in relative to calories — 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 — 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 — gentler on blood sugar.
- Manganese15% DV
- Niacin9% DV
- Copper7% DV
- Vitamin C5% DV
- Folate2% DV
Overview
Rambutan (Nephelium lappaceum) originates from Malaysia and Indonesia, with its name derived from the Malay word 'rambut' meaning 'hair,' referring to its characteristic spiky exterior. This sweet fruit delivers 82 calories per 100g with a carbohydrate-dominant macronutrient profile (20.87g) and minimal fat (0.21g), making it a low-glycemic-load option among tropical fruits. Nutritionally, rambutan provides 4.9mg of vitamin C per 100g—supporting immune function and collagen synthesis—along with 1.352mg of niacin (B3) for energy metabolism and cardiovascular health. The fruit contains significant copper and manganese (0.343mg), essential cofactors for antioxidant enzyme superoxide dismutase (SOD), which protects cells from oxidative stress linked to aging. While fiber content is modest (0.9g), the fruit's polyphenolic compounds, including gallic acid and ellagic acid found in the peel, demonstrate antimicrobial and anti-inflammatory properties in preliminary research. Rambutan's low potassium-to-sodium ratio (42:11) makes it a balanced choice for cardiovascular health. Most relevant for longevity, the fruit's antioxidant profile supports systemic inflammation reduction and cellular protection mechanisms, though comprehensive human clinical trials remain limited.
Health Benefits (5)
- Antioxidant and anti-inflammatory supportmoderatePolyphenols including gallic acid, ellagic acid, and catechins scavenge free radicals and modulate inflammatory pathways, reducing oxidative stress markers associated with chronic disease
- Immune function enhancementstrongVitamin C (4.9mg/100g) serves as a cofactor for collagen synthesis and stimulates neutrophil and lymphocyte production while enhancing interferon response
- Copper-dependent oxidative enzyme supportmoderateCopper facilitates cytochrome c oxidase and ceruloplasmin activity, critical for ATP production and ferroxidase function protecting against iron-mediated oxidative damage
- Cardiovascular metabolic healthmoderateNiacin (1.352mg) improves HDL cholesterol and reduces triglycerides via SIRT1 activation and GPR109A signaling in vascular endothelium
- Antimicrobial and gut barrier integrityemergingPolyphenolic compounds exhibit selective antimicrobial activity against pathogenic bacteria while potentially promoting beneficial microbiota and tight junction protein expression
Food Pairings
- ·Pair with lime juice because citric acid enhances polyphenol bioavailability and vitamin C absorption through pH reduction in the small intestine
- ·Combine with raw almonds because the fat content facilitates lipophilic antioxidant absorption and provides complementary magnesium for enzyme cofactor functions
- ·Mix into Greek yogurt because the probiotics support polyphenol metabolism via the gut microbiota-generated phenolic acid pathway (phenylacetyl-CoA metabolism)
- ·Serve with fresh mint because menthol enhances digestive enzyme secretion and may improve polyphenol extraction in the GI tract
Practical Tips
- ·Select rambutans with bright red color and fresh, pliable hairs; avoid darkened or shriveled specimens indicating oxidative degradation of antioxidant compounds
- ·Consume the peel as a tea or extract when possible, as research suggests the rind contains 3-5× higher polyphenol concentrations than flesh alone
- ·Refrigerate at 4-8°C for up to 14 days; do not freeze, as ice crystal formation disrupts cell membranes and reduces bioactive compound stability
- ·Eat within 2-3 hours of peeling to maximize vitamin C retention, as exposure to oxygen causes rapid ascorbate oxidation (degradation rate ~5-10% per hour at room temperature)
- ·Consume as a whole fruit rather than juiced to retain fiber content (0.9g), which modulates glucose absorption and supports prebiotic effects
Optimal Timing
Consumption midday (11am-2pm) aligns with peak digestive enzyme activity and allows 3-4 hour window before evening to support optimal polyphenol absorption in the small intestine without interfering with sleep-phase autophagy
- · Late evening (after 8pm), as simple sugars may disrupt circadian glucose sensitivity and melatonin synthesis
While rambutan is relatively low-glycemic (20.87g carbs/100g with 0.9g fiber = 20g net carbs), consuming during a fasted state may cause rapid glucose spike; pair with protein or fat if eating on empty stomach
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower rambutan is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about rambutan
What is rambutan?
Rambutan is classified as a fruit. Rambutan is a tropical fruit native to Southeast Asia with a distinctive hairy exterior and translucent white flesh, providing light calories with modest vitamin C and niacin content for cellular health.
Is rambutan healthy?
Rambutan scores 52/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Manganese, Niacin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is rambutan high in protein?
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is rambutan high in fiber?
Not really. A 140 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in rambutan?
In a 140 g serving, rambutan is highest in Manganese (~21% DV), Niacin (~12% DV), Copper (~10% DV).
Is rambutan keto-friendly?
Not really. A 140 g serving has about 28 g of net carbs (29.2 g total minus 1.3 g fiber).
When is the best time to eat rambutan?
Best in the midday. Consumption midday (11am-2pm) aligns with peak digestive enzyme activity and allows 3-4 hour window before evening to support optimal polyphenol absorption in the small intestine without interfering with sleep-phase autophagy
How much rambutan should I eat?
A typical serving is around 140 g (~115 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 rambutan alongside several other fruit sources.
What pairs well with rambutan?
Rambutan pairs nicely with: Pair with lime juice because citric acid enhances polyphenol bioavailability and vitamin C absorption through pH reduction in the small intestine; Combine with raw almonds because the fat content facilitates lipophilic antioxidant absorption and provides complementary magnesium for enzyme cofactor functions; Mix into Greek yogurt because the probiotics support polyphenol metabolism via the gut microbiota-generated phenolic acid pathway (phenylacetyl-CoA metabolism); Serve with fresh mint because menthol enhances digestive enzyme secretion and may improve polyphenol extraction in the GI tract.
Supplements that mirror Rambutan's nutrient profile
Encyclopedia entries that supply the same signature nutrients rambutan contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Rambutan
These are the nutrients rambutancontributes 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.