Fruits · IFCT 2017
Rambutan: nutrition per 100 g
Per 100 g, rambutan gives 73 kcal, 16.8 g carbohydrate, 15.8 g sugars and 65.0 mg vitamin C, according to IFCT 2017. That vitamin C ranks 5th of 44 fruits and covers about 81 per cent of a man's and the full daily requirement of a woman. Rambutan is also 2nd among fruits for omega-3 ALA, though it is sweet and low in fibre.
About rambutan
Rambutan is a cousin of litchi, the size of a small egg, with a red or yellow skin covered in soft, hair-like spines. Inside sits a translucent, sweet and slightly tart flesh around a single seed. It came to India from Southeast Asia and is now grown commercially in Kerala, especially in Pathanamthitta, Kottayam and Ernakulam, and on a smaller scale in coastal Karnataka and the lower Nilgiri slopes.
The fruit ripens in the monsoon months, and Kerala's roadside stalls pile it high in clusters, often still on the twig. It is almost always eaten fresh. IFCT 2017 records only one regional name, rambutan, because the fruit is too new to most Indian languages to have its own.
What rambutan brings to a meal
- 01
Vitamin C near the top
At 65.0 mg per 100 g, rambutan ranks 5th of 44 fruits and 18th of 130 foods for vitamin C. 100 g covers about 81 per cent of a man's and all of a woman's daily requirement.
- 02
Omega-3 ALA for a fruit
Rambutan carries 202 mg of omega-3 ALA per 100 g, 2nd of 43 fruits. It is not a major source, but it is unusual among fruit.
- 03
Thiamine and zinc
Its 0.11 mg thiamine ranks 4th of 44 fruits and 0.53 mg zinc ranks 5th. Both shares of the daily requirement are small, a few per cent.
- 04
Sweet with little fibre
Of 16.8 g carbohydrate per 100 g, 15.8 g is sugars, and fibre is only 1.0 g. At 73 kcal, rambutan ranks 12th among fruits for energy.
Rambutan nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 73 kcal | 3% | 4% |
| Protein | 0.7 g | 1% | 2% |
| Carbohydrate (available) | 16.8 g | ||
| Dietary fibre | 1 g | ||
| Free sugars | 15.8 g | ||
| Total fat | 0.2 g | ||
| Water | 80.9 g | ||
| Fats | |||
| Saturated fat | 0.14 g | ||
| Monounsaturated fat | 0.16 g | ||
| Polyunsaturated fat | 0.36 g | ||
| Omega-3 (alpha-linolenic acid) | 202 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 9 mg | 1% | 1% |
| Iron | 0.37 mg | 2% | 1% |
| Zinc | 0.53 mg | 3% | 4% |
| Magnesium | 21 mg | 5% | 6% |
| Phosphorus | 7 mg | ||
| Potassium | 131 mg | ||
| Sodium | 2 mg | ||
| Copper | 0.08 mg | ||
| Vitamins | |||
| Vitamin C | 65 mg | 81% | 100% |
| Beta-carotene | 3 µg | ||
| Thiamine (B1) | 0.11 mg | 6% | 6% |
| Riboflavin (B2) | 0.01 mg | 0% | 0% |
| Niacin (B3) | 0.26 mg | 1% | 2% |
| Vitamin B6 | 0.04 mg | 2% | 2% |
| Folate (B9) | 7 µg | 2% | 3% |
| Vitamin E (alpha-tocopherol) | 0.08 mg | ||
| Vitamin K1 | 19.7 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Rambutan: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fruits/rambutan/
Where rambutan sits among Indian foods
Ranked per 100 g against the other 43 fruits and every food in the tables.
| Nutrient | Per 100 g | In fruits | Among all foods |
|---|---|---|---|
| Vitamin C | 65 mg | 5th of 44 | 18th of 130 |
| Omega-3 (alpha-linolenic acid) | 202 mg | 2nd of 42 | 45th of 202 |
| Thiamine (B1) | 0.11 mg | 4th of 44 | 73rd of 239 |
| Beta-carotene | 3 µg | 23rd of 41 | 127th of 160 |
| Zinc | 0.53 mg | 5th of 44 | 134th of 243 |
How rambutan is eaten
- Eaten fresh: pinch or slit the spiny skin, squeeze out the flesh and eat around the seed.
- Peeled and added to a tropical fruit bowl with pineapple, mangosteen and papaya.
- Deseeded flesh blended with lime and mint into a light summer sherbet.
- Served chilled after a heavy Kerala sadya or meal as a sweet finish.
Before you plan around it
Only the flesh is eaten. The seed and the thin papery coat that clings to it are bitter and are not meant to be eaten raw, so peel the flesh away cleanly. Whole rambutan is a choking hazard for small children; deseed and cut it first. With 15.8 g sugars per 100 g and little fibre, it is easy to eat many in one sitting, which matters for anyone managing blood sugar.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about rambutan
Is rambutan grown in India?
Yes. Kerala is the main grower, especially Pathanamthitta, Kottayam and Ernakulam, with smaller plantings in coastal Karnataka and the lower Nilgiris. The local season is the monsoon; at other times rambutan in shops is usually imported.
How much vitamin C is in rambutan?
IFCT 2017 lists 65.0 mg vitamin C per 100 g of rambutan, 5th of 44 fruits. That covers about 81 per cent of a man's and the whole daily requirement of a woman.
Can you eat rambutan seeds?
It is best not to. The seed is bitter and is not eaten raw, and the papery coat around it should be peeled off with it. Eat only the translucent flesh.
Is rambutan the same as litchi?
They are close relatives with similar white flesh, but rambutan has a hairy red skin and a slightly firmer, less fragrant flesh. Per 100 g, rambutan has more vitamin C and more sugar than litchi.
Related foods and tables
Litchi
Nutrition per 100 g, from IFCT 2017.
Mangosteen
Nutrition per 100 g, from IFCT 2017.
Pineapple
Nutrition per 100 g, from IFCT 2017.
Soursop
Nutrition per 100 g, from IFCT 2017.
Star fruit
Nutrition per 100 g, from IFCT 2017.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
Omega-3 (ALA) content of Indian foods
Every food in the tables, ranked by omega-3 (ala) per 100 g.
Thiamine (vitamin B1) content of Indian foods
Every food in the tables, ranked by thiamine (vitamin b1) per 100 g.
All fruits
44 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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