Lychee
FruitThe Asian tropical pearl with a rough pink skin and translucent white, juicy flesh with a unique floral flavour. Fruit lovers ask: is lychee high in sugar? Lychee has a clear natural sweetness and plenty of water, with a medium glycemic index (≈50), which calls for enjoying it mindfully and in moderate numbers.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Keep your portion to 5 or 6 fresh lychees as a refreshing natural dessert after a meal, and eat them slowly, savouring their rich flavour, rather than eating a lot at once.
Best preparation methods
Eat fresh, peeled lychees as they are, and completely avoid canned lychees soaked in syrup or concentrated sugar solution; canning greatly increases the free sugars and costs their benefits.
Important Nutritional Note
Lychee is full of vitamin C, copper and antioxidants such as oligonol; if you watch your weight and blood sugar, a mindful portion of a few fruits lets you enjoy their luxurious flavour without any metabolic upset.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (60 g) |
|---|---|---|
| Calories | 66 kcal | 39.6 kcal |
| Protein | 0.8 g | 0.5 g |
| Carbohydrate | 16.5 g | 9.9 g |
| Available carbohydrate | 15.2 g | 9.1 g |
| Fat | 0.4 g | 0.2 g |
| Dietary fibre | 1.3 g | 0.8 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 18 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Lychee good for weight loss?
It can fit a balanced plan with portion control: a 60 g portion gives 40 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Lychee affect blood sugar?
Its glycemic index is 50 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 60 g portion has a glycemic load of 4.6 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Lychee?
A typical 60 g portion of Lychee provides about 40 kcal, 0.5 g protein, 9.9 g carbohydrate, 0.2 g fat and 0.8 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.