Nutrients in 7 ounces of Litchis

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

Macros Ratio

Protein Fat Carbs

90%

7 oz ▼

Macro Nutrients

Litchis

Energy131 kcal

4.5%

Raw Litchis have 130.97469 kcal of Energy per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.87 g

0.9%

Raw Litchis have 0.8731646 g of Fat per 7 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.61%

Raw Litchis have 0.196462035 g of Saturated Fat per 7 ounces, which is 0.61% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

8.06%

Raw Litchis have 0.128990225 g of Omega 3 per 7 ounces, which is 8.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.78%

Raw Litchis have 0.132959155 g of Omega 6 per 7 ounces, which is 0.78% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Litchis have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate33 g

25.2%

Raw Litchis have 32.80320645 g of Carbohydrate per 7 ounces, which is 25.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars30.2 g

41.7%

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

Raw Litchis have 30.22340195 g of Sugars per 7 ounces, which is 41.7% 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

Fiber2.58 g

6.8%

Raw Litchis have 2.5798045 g of Fiber per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.65 g

2.94%

Raw Litchis have 1.64710595 g of Protein per 7 ounces, which is 2.94% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.022 mg

1.8%

Thiamine

Raw Litchis have 0.021829115 mg of Vitamin B1 per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.92%

Riboflavin

Raw Litchis have 0.128990225 mg of Vitamin B2 per 7 ounces, which is 9.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.48%

Niacin, nicotinic acid, niacinamide

Raw Litchis have 1.196632395 mg of Vitamin B3 per 7 ounces, which is 7.48% 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 B60.2 mg

15.3%

Pyridoxine

Raw Litchis have 0.1984465 mg of Vitamin B6 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.8 μg

6.95%

Folates and Folic Acid

Raw Litchis have 27.78251 μg of Vitamin B9 per 7 ounces, which is 6.95% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C142 mg

158%

Ascorbic acid

Raw Litchis have 141.8892475 mg of Vitamin C per 7 ounces, which is 158% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.14 mg

0.93%

Tocopherols and Tocotrienols

Raw Litchis have 0.13891255 mg of Vitamin E per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.79 μg

0.66%

Phytomenadione or phylloquinone

Raw Litchis have 0.793786 μg of Vitamin K per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Litchis

Calcium9.92 mg

0.99%

Raw Litchis have 9.922325 mg of Calcium per 7 ounces, which is 0.99% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.6%

Raw Litchis have 0.29370082 mg of Copper per 7 ounces, which is 32.6% 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

Iron0.62 mg

7.7%

Raw Litchis have 0.61518415 mg of Iron per 7 ounces, which is 7.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Raw Litchis have 19.84465 mg of Magnesium per 7 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.11 mg

4.75%

Raw Litchis have 0.109145575 mg of Manganese per 7 ounces, which is 4.75% 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

Phosphorus61.5 mg

8.8%

Raw Litchis have 61.518415 mg of Phosphorus per 7 ounces, which is 8.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium339 mg

10%

Raw Litchis have 339.343515 mg of Potassium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Litchis have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Raw Litchis have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.14 mg

1.26%

Raw Litchis have 0.13891255 mg of Zinc per 7 ounces, which is 1.26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water162 g

4.4%

Raw Litchis have 162.2498584 g of Water per 7 ounces, which is 4.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Litchis:

7 ounces of Litchis has outstanding amounts of Vitamin C.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has some Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin B1 and Vitamin E, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 7 ounces of Raw Litchis:

7 ounces of Litchis is an excellent source of Copper.
It has a good amount of Iron, Phosphorus and Potassium.
It also has some Magnesium and Manganese.
While 7 ounces of product has trace amounts of Calcium, Selenium and Zinc, it has no Sodium.

Macronutrients in 7 ounces of Raw Litchis:

7 ounces of Litchis is an excellent source of Carbohydrate and Sugars.
It has a good amount of Omega 3.
It also has some Fiber and Protein.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Litchis with:

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

Food Info

Nutrients in 7 ounces of Litchis

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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