Litchi has a medium glycemic index of 57 (typical range 52 to 62). A serving of 1 cup (190 g) has a glycemic load of 16, which is medium. Per 100 g it provides 66 calories, 0.8 g protein, 16.5 g carbohydrate (1.3 g fiber, 15.2 g sugars) and 0.4 g fat.
Serving used for glycemic load: 1 cup (190 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 66 kcal | 125 kcal |
| Protein | 0.8 g | 1.6 g |
| Carbohydrate | 16.5 g | 31.4 g |
| Fiber | 1.3 g | 2.5 g |
| Sugars | 15.2 g | 28.9 g |
| Fat | 0.4 g | 0.8 g |
| Saturated fat | 0.1 g | 0.2 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 171 mg | 325 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Fried Plantain | 55 | 13 |
| Breadfruit | 60 | 13 |
| Banana | 51 | 12 |
| Cherimoya | 35 | 12 |
| Mango | 51 | 11 |
Litchi has a glycemic index of 57, which is medium (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (190 g) serving is 16, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of litchi has a glycemic load of 16 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Litchi has 66 calories per 100 g, and about 125 calories in a 1 cup (190 g) serving.
Litchi is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Litchis, raw” (FDC 169086). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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