scored 56/100
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.
28.0 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 56.
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.
Polyphenols including gallic acid, ellagic acid, and catechins scavenge free radicals and modulate inflammatory pathways, reducing oxidative stress markers associated with chronic disease
Vitamin C (4.9mg/100g) serves as a cofactor for collagen synthesis and stimulates neutrophil and lymphocyte production while enhancing interferon response
Copper facilitates cytochrome c oxidase and ceruloplasmin activity, critical for ATP production and ferroxidase function protecting against iron-mediated oxidative damage
Niacin (1.352mg) improves HDL cholesterol and reduces triglycerides via SIRT1 activation and GPR109A signaling in vascular endothelium
Polyphenolic compounds exhibit selective antimicrobial activity against pathogenic bacteria while potentially promoting beneficial microbiota and tight junction protein expression
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
Breaks a fast
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
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.
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.
Rambutan scores 56/100 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.
Not particularly. A 140 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Not really. A 140 g serving provides about 1.3 g of fiber (~5% of the 28 g daily value).
In a 140 g serving, rambutan is highest in Manganese (~21% DV), Niacin (~12% DV), Copper (~10% DV).
Not really. A 140 g serving has about 28 g of net carbs (29.2 g total minus 1.3 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients rambutan contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.