Nutrients in 300 calories of Litchis

Raw Litchis (Litchi chinensis), also known as lychee.

Weight per 300 Calories

Litchis

455g

Raw Litchis has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Litchis

Energy300 kcal

10.3%

Raw Litchis have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2 g

2.06%

Raw Litchis have 2 g of Fat per 300 calories, which is 2.06% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Raw Litchis have 0.45 g of Saturated Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.3 g

18.5%

Raw Litchis have 0.29545454545455 g of Omega 3 per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.3 g

1.8%

Raw Litchis have 0.30454545454545 g of Omega 6 per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Litchis have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75 g

57.8%

Raw Litchis have 75.136363636364 g of Carbohydrate per 300 calories, which is 57.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars69.2 g

95%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Litchis have 69.227272727273 g of Sugars per 300 calories, which is 95% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber5.9 g

15.6%

Raw Litchis have 5.9090909090909 g of Fiber per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.77 g

6.74%

Raw Litchis have 3.7727272727273 g of Protein per 300 calories, which is 6.74% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Litchis

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Litchis have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.05 mg

4.17%

Thiamine

Raw Litchis have 0.05 mg of Vitamin B1 per 300 calories, which is 4.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

22.7%

Riboflavin

Raw Litchis have 0.29545454545455 mg of Vitamin B2 per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.74 mg

17%

Niacin, nicotinic acid, niacinamide

Raw Litchis have 2.7409090909091 mg of Vitamin B3 per 300 calories, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.45 mg

35%

Pyridoxine

Raw Litchis have 0.45454545454545 mg of Vitamin B6 per 300 calories, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B963.6 μg

16%

Folates and Folic Acid

Raw Litchis have 63.636363636364 μg of Vitamin B9 per 300 calories, which is 16% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Litchis have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C325 mg

361%

Ascorbic acid

Raw Litchis have 325 mg of Vitamin C per 300 calories, which is 361% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Litchis have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.32 mg

2.12%

Tocopherols and Tocotrienols

Raw Litchis have 0.31818181818182 mg of Vitamin E per 300 calories, which is 2.12% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.8 μg

1.5%

Phytomenadione or phylloquinone

Raw Litchis have 1.8181818181818 μg of Vitamin K per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Litchis

Calcium22.7 mg

2.27%

Raw Litchis have 22.727272727273 mg of Calcium per 300 calories, which is 2.27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.67 mg

74.7%

Raw Litchis have 0.67272727272727 mg of Copper per 300 calories, which is 74.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.4 mg

17.6%

Raw Litchis have 1.4090909090909 mg of Iron per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.5 mg

11%

Raw Litchis have 45.454545454545 mg of Magnesium per 300 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.25 mg

11%

Raw Litchis have 0.25 mg of Manganese per 300 calories, which is 11% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus141 mg

20%

Raw Litchis have 140.90909090909 mg of Phosphorus per 300 calories, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium777 mg

23%

Raw Litchis have 777.27272727273 mg of Potassium per 300 calories, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.73 μg

4.96%

Raw Litchis have 2.7272727272727 μg of Selenium per 300 calories, which is 4.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.55 mg

0.3%

Raw Litchis have 4.5454545454545 mg of Sodium per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.32 mg

2.9%

Raw Litchis have 0.31818181818182 mg of Zinc per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water372 g

10%

Raw Litchis have 371.63636363636 g of Water per 300 calories, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Litchis:

300 calories of Litchis has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B3 and Vitamin B9.
This fruit has some Vitamin B1.
While 300 calories of product has trace amounts of Vitamin E and Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Litchis:

300 calories of Litchis is an excellent source of Copper, Phosphorus and Potassium.
It has a good amount of Iron, Magnesium and Manganese.
It also has some Selenium and Zinc.
While 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Raw Litchis:

300 calories of Litchis has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate.
It also has a good amount of Omega 3 and Fiber.
This fruit has some Protein.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Litchis with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Litchis

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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