Longan is a small, round tropical fruit native to Southeast and South Asia, closely related to lychee, typically eaten raw by peeling away its thin, tan shell to reveal the translucent white flesh inside. It is a common fresh snack across China, Thailand and Vietnam, and also appears in desserts, soups and canned form. Per 100 g, raw longan provides 60 kcal, 1.3 g of protein, 0.1 g of fat and 15.1 g of carbohydrates, with 1.1 g of dietary fibre. It is a notable source of vitamin C at 84 mg per 100 g, and contributes 266 mg of potassium and 21 mg of phosphorus per 100 g. Longan is suitable for vegan, vegetarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in longan?
Raw longan contains 60 kcal per 100 g. A typical small handful of peeled longan flesh (around 80 g) comes to approximately 48 kcal.
How much vitamin C is in longan?
Longan provides 84 mg of vitamin C per 100 g, which is a substantial amount for a fruit of its size. That figure is notably higher than many common fruits such as oranges or strawberries on a per-100 g basis.
Is longan low-FODMAP friendly?
Yes, longan appears on the low-FODMAP diet list, making it an option for people managing digestive sensitivities to fermentable carbohydrates. As with any low-FODMAP food, portion size still matters, so sticking to a moderate serving is advisable.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 286 kcal |
| Protein | 4.9 g |
| Fat | 0.40 g |
| Carbs | 74.0 g |
| Sugars | 71.5 g |
| Starch | 0.50 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0 g |
| Monounsaturated | 0 g |
| Polyunsaturated | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 45.0 mg |
| Iron | 5.4 mg |
| Magnesium | 46.0 mg |
| Phosphorus | 196 mg |
| Potassium | 658 mg |
| Sodium | 48.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.81 mg |
| Manganese | 0.25 mg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 28.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.040 mg |
| Riboflavin (B2) | 0.50 mg |
| Niacin (B3) | 1.0 mg |
| Vitamin B12 | 0 mcg |
Other cooking states of Longan
Raw longan (60 kcal).
