Calories in Rambutan

You’re watching your diet, trying to eat healthier and lose some weight, but you can’t resist the allure of delicious tropical fruits. Enter the rambutan, a strange yet enticing fruit with its spiky exterior and juicy interior. But now you’re wondering, just how many calories does this little fruit pack? Well, fret not my health-conscious friend, because we’ve got all the juicy details on the calories in rambutan. Whether you’re curious about its nutritional benefits or simply want to know if it fits into your diet plan, we’ve got you covered. So sit back, relax, and let’s dig in!

Calories in Rambutan

Rambutan, also known as the “hairy lychee,” is a tropical fruit that is enjoyed by many for its sweet and juicy flavor. But if you’re watching your calorie intake, you may be wondering just how many calories are in this exotic fruit. In this article, we will explore the composition of rambutan, its calorie content, and its nutritional value to help you make informed decisions about incorporating it into your diet.

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Composition of Rambutan

Rambutan belongs to the Sapindaceae family, which includes other delicious fruits like lychee and longan. The fruit is typically small, round, and covered in spiky red or yellowish-green hairs, giving it a unique and eye-catching appearance. Underneath its hairy exterior, you’ll find a soft and translucent flesh that is similar to lychee in texture.

Calories in One Rambutan

Now, let’s get to the important question: How many calories are in rambutan? On average, one rambutan fruit contains about 68 calories. This calorie count may vary slightly depending on the variety and size of the fruit, but it gives you a good estimate of the energy content you can expect when consuming a single rambutan.

Calories in Rambutan by Weight

To determine the calorie content of rambutan by weight, it’s important to note that one rambutan fruit weighs approximately 20 grams. With an average of 68 calories per fruit, this means that there are roughly 3.4 calories per gram of rambutan. However, keep in mind that the weight and size of rambutan can vary, so this calculation may not be 100% accurate for every fruit.

Calories in Rambutan per Serving

Now, let’s talk serving sizes. If you’re enjoying rambutan as part of a snack or a meal, you may be curious about how many calories you’re consuming in one serving. A typical serving of rambutan is about 100 grams, which is equivalent to approximately five fruits. This means that a serving of rambutan will provide you with approximately 340 calories.

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Nutritional Value of Rambutan

While calories are an important consideration, it’s equally essential to understand the nutritional value of rambutan. This tropical fruit is not just a sweet treat; it also packs a punch in terms of its vitamins, minerals, and other beneficial compounds. Let’s take a closer look at the nutritional components of rambutan and how they contribute to a healthy diet.

Carbohydrates in Rambutan

Carbohydrates are the primary source of energy in rambutan. A 100-gram serving of rambutan contains approximately 16 grams of carbohydrates. These carbohydrates are composed of sugars like fructose and glucose, which provide a quick source of energy. However, it’s important to note that rambutan is relatively high in carbohydrates compared to other fruits, so individuals following low-carb diets may need to moderate their intake.

Protein in Rambutan

When it comes to protein, rambutan is not a significant source. A 100-gram serving of rambutan contains approximately 0.9 grams of protein. While this amount may seem small, it can still contribute to your daily protein intake, especially if you eat larger servings or combine rambutan with other protein-rich foods.

Fat in Rambutan

Rambutan is a low-fat fruit, making it an excellent option for those watching their fat intake. A 100-gram serving of rambutan contains only about 0.9 grams of fat. The fat content in rambutan is primarily unsaturated fat, which is considered a healthier type of fat and can contribute to heart health.

Fiber in Rambutan

Fiber is an essential component of a healthy diet, and rambutan is a good source of this dietary fiber. A 100-gram serving of rambutan provides approximately 0.9 grams of fiber. While this may not seem like much, it can still contribute to your daily fiber intake and aid in digestion and weight management.

Vitamins and Minerals in Rambutan

Aside from its macronutrients, rambutan is rich in various vitamins and minerals that are beneficial for overall health. It is a good source of vitamin C, providing approximately 20% of the recommended daily intake per 100-gram serving. Vitamin C plays a crucial role in supporting the immune system and promoting collagen synthesis.

Furthermore, rambutan contains minerals such as potassium, calcium, and magnesium, which are essential for maintaining proper bodily functions, including muscle and nerve function, bone health, and electrolyte balance.

In conclusion, rambutan is a delicious tropical fruit with a moderate calorie content. With around 68 calories per fruit and 340 calories per 100-gram serving, rambutan can be enjoyed as part of a healthy diet. It is relatively low in fat, a good source of carbohydrates, and provides essential vitamins and minerals. So go ahead and savor the sweet and juicy goodness of rambutan while benefiting from its nutritional value.