Rambutan

Nutrition per ~140 g · 1 medium piece

28.0 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

Best avoided

• 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