As an Amazon Associate I earn from qualifying purchases from

Dietary Worth, Well being Advantages and Recipes- HealthifyMe

The title rambutan initially comes from the Malaysian time period for hair. Curiously, it’s because of the fruit’s furry pink and inexperienced shell. When peeled, rambutans resemble lychee and longan fruits. Its translucent white flesh is splendidly juicy,  candy and creamy. Rambutan has a single seed positioned within the centre of the flesh. The fruit is nutritious and provides a number of well being advantages. For instance, rambutan helps to drop some weight, improves digestion, and offers wonderful sickness resistance.

Rambutan is an efficient supply of vitamin C, B3, minerals, and pure sugar. It consists of adequate phosphorus and calcium too. As well as, Rambutans can profit the pores and skin, digestive system and many others.

The nonclimacteric tropical fruit is native to Malaysia. Nevertheless, they’ve simply currently begun to unfold across the globe. They’re a unique fruit liked throughout the US and can be found in grocery retailers, well being meals shops, and even farmers’ markets. Other than their distinctive look and scrumptious style, additionally they have a number of incredible well being benefits.

Dietary Worth of Rambutan

100 grams of rambutan accommodates

  • Vitality: 73.1kCals
  • Protein: 0.6g
  • Fats: 0.1g
  • Carbohydrates: 16.8g

Nutritional vitamins and Minerals

Rambutans additionally include cheap quantities of nutritional vitamins and minerals.

  • Calcium: 8.6 mg
  • Zinc: 0.5 mg
  • Iron: 0.3 mg
  • Folate: 7.3 mcg
  • Magnesium: 21.3 mg
  • Copper: 0.08 mg
  • Vitamin A: 0.4 mcg
  • Vitamin C: 65 mg

Rambutans & Lychees: What’s the Distinction?

Rambutans are similar to lychees. Nevertheless, they’ve inherent variations based mostly on look, style, and vitamin.


When it comes to look, these two fruits appear to be similar. Nevertheless, they aren’t the identical dimension. The rambutan fruit is concerning the dimension of a golf ball. In distinction, the lychee fruit is relatively smaller.

Other than their dimension, they’re simply distinguishable. Rambutan has pink exterior pores and skin. However what makes it stand out is the hair-like prongs surrounding the shell. These prongs are a shade of shiny inexperienced to orange. In the meantime, lychee’s outer pores and skin is pink, tough, and thinner.


Rambutan has a richer, creamier flavour, and they’re candy with a bitter undertone. Alternatively, the white flesh of lychee just isn’t fairly the identical. As an alternative, it has a sharper and flowery flavour.


Rambutan and lychee are each excessive in antioxidants, nutritional vitamins, and minerals. Additionally, each have the same dietary profile. As well as, they include virtually similar energy, fibre, and sugar content material.

Rambutan has a plethora of well being benefits. One is a decreased threat of diabetes as a result of it accommodates much less sugar. Moreover, analysis proves that elevated consumption of this fruit could lower the chance of sickness. Further well being benefits embody improved bone well being, much less kidney stone formation, and improved coronary heart well being.

Well being Advantages of Rambutans

Rambutan accommodates a number of useful components. These components work synchronously to assist your physique. Due to this fact, rambutans can profit you, whether or not their illness prevention or antibacterial properties.

1. Lowers Danger of Most cancers

Rambutans are excessive in vitamin C, a really useful antioxidant. Antioxidants support within the battle in opposition to free radicals. Free radicals are hazardous wastes produced by the physique that trigger cell harm. Antioxidants cut back mobile harm by lowering the chance of most cancers in many individuals. Research present that chemical substances in rambutan may help inhibit most cancers cells from rising and spreading.

2. Antioxidant Impact

The rambutan fruit accommodates a number of nutritional vitamins, minerals, and useful plant parts. Additionally it is excessive in vitamin C which improves absorption of dietary iron. As well as, this vitamin capabilities as an antioxidant and protects your physique’s cells from hurt. Consuming 5–6 rambutan fruits can meet 50% of your each day requirement. 

Research show that vitamin C reduces oxidative stress. Consequently, rambutan protects us from ailments like arthritis and most cancers.

3. Improves Digestive Well being

Rambutans embody each soluble and insoluble fibre. Consequently, they enhance digestive well being. As well as, dietary fibre offers reduction from constipation by absorbing fluids from the intestines, softening wastes, and making them simpler to go. 

Research show that fibre nourishes the “good” micro organism in your intestine. Consequently, it prevents irritation and infections. Soluble fibre feeds the wholesome microorganisms in your abdomen and these good micro organism create short-chain fatty acids. Additionally they assist to scale back gastrointestinal sicknesses like irritable bowel syndrome, Crohn’s illness, and ulcerative colitis.

4. Helps Immune System

Research counsel that rambutan helps enhance immunity. For instance, vitamin C present in rambutan positively impacts immune perform. Due to this fact, consuming rambutans each day can help in sustaining immunological well being. 

Analysis means that rambutan fruit helps battle infections. By inhibiting viral replication, these extracts can support your immune system in its means to battle off pathogens extra successfully.

Moreover, individuals historically use rambutan peel to deal with sicknesses. It additionally defends your physique in opposition to viral and bacterial infections.

5. Aids Weight Loss

Rambutan helps to scale back weight in the long term due to its low-calorie content material. Moreover, it accommodates cheap quantities of fibre. Research counsel that fibre consumption can support in weight reduction. 

The soluble fibre in rambutan can dissolve in water and produce a gel-like materials in your abdomen. Due to this fact, it slows digestion and nutrient absorption. It may additionally trigger a lower in urge for food and supply an elevated feeling of satiety. Moreover, rambutan accommodates numerous water and retains you hydrated. Moreover, it’d aid you keep away from overeating and aid you drop some weight. So, rambutan helps you are feeling fuller for longer and cut back meals cravings. Consequently, it could assist in the load loss course of over time.

6. Helps in Iron Absorption

Anaemia can happen attributable to low iron ranges. There are a number of signs of anaemia like weak spot, fatigue, and pale pores and skin. Rambutan accommodates cheap quantities of vitamin C. Research counsel that vitamin C can enhance iron absorption. They convert iron from meals to a readily absorbable kind. Finally it helps in stopping anaemia. 

Methods to Eat Rambutan

Rambutan has a fuzzy coat which will be powerful to open. Nevertheless, the pores and skin is simple to chop open. The mushy spines on the outside are light and innocent. The fruit is round a plum’s dimension and has a pit inside. The candy style and juicy flesh of rambutan make it a terrific complement to fruit salads, smoothies, and desserts.

Listed below are some strategies to incorporate rambutan into your eating regimen:

  • Make a smoothie utilizing rambutan fruits.
  • Make a rambutan fruit salad.
  • Eat as a topping for ice cream.
  • Make rambutan sorbet.
  • Frozen rambutans can be utilized in cocktails.
  • Make jam utilizing rambutans.

Wholesome Recipes utilizing Rambutan

Rambutan Smoothie

Everything You Need to Know About Rambutan- HealthifyMe

Serves: 1

Preparation time: 10 minutes


  • Rambutans: 1-2 medium sized
  • Jaggery: 5g
  • Milk: 1 cup
  • Almonds: 2-3 g soaked


  1. Mix all of the components.
  2. Add ice and serve chilly. 

Potential Dangers of Consuming Rambutan

1. Diabetes

Rambutan has a furry exterior and a candy/bitter pulp inside. It’s a candy fruit stuffed with pure sugar. Moreover, overripe or darkish pink rambutans include extra sugar. That makes them a medium or mid vary glycemic index meals. 

Research present that prime GI meals result in excessive blood glucose ranges. Rambutan has a glycemic index of 59. As well as, the excessive sugar content material makes it dangerous for individuals with diabetes. When you devour it in extra, rambutan could spike blood sugar ranges. Nevertheless, consuming them carefully won’t trigger hurt. So, devour a few half-ripe rambutans when you have diabetes and keep away from overripe rambutans. Non-diabetics can eat ripened rambutans carefully.

2. Being pregnant

Rambutans have a mid vary glycemic index. Due to this fact, ladies with gestational diabetes needs to be cautious whereas taking them. They could trigger an increase in blood glucose ranges. As well as, research counsel that prime glycemic index meals causes congenital disabilities. Due to this fact, speaking to your healthcare skilled is safer earlier than consuming them when pregnant or lactating.

3. Allergy symptoms

Rambutan allergic reactions are usually not quite common. Nevertheless, a examine exhibits that individuals with allergic reactions could develop a number of signs. For instance, rambutan allergy exhibits indicators of swelling within the throat, hives, itching within the eyes. Due to this fact, it’s important to speak to your doctor. 

4. Digestive Points

Overconsumption of rambutan could induce constipation. Due to this fact, it’s a examined therapy for diarrhoea. For this, eat rambutans carefully. Extra fibre consumption could result in bowel issues. It could additionally trigger abdomen disturbances. Due to this fact, it’s important to devour them in managed quantities.


Rambutan is a South Asian fruit with a furry husk and a clean, cream-flavoured pulp. It belongs to lychee and longan fruit households, is excessive in vitamins and has low-calorie content material. The fruit could assist with digestion, immunity, and weight discount. Though some people devour the peel and seed, they’re sometimes inedible. Other than consuming it naturally, you should use the pulp so as to add a candy style to salads, curries, and desserts. Rambutan is a good looking fruit with a number of well being benefits, however provided that you’re taking it carefully. It’s allergy could also be dangerous to your physique and well being. Nevertheless, in case you devour it appropriately alongside a balanced eating regimen, rambutan is superb for you!

Often Requested Questions (FAQs)

Q. What number of rambutans can I eat a day?

A. You’ll be able to eat 5-6 rambutans in a day. They’re wealthy in nutritional vitamins C and B3. Nevertheless, you shouldn’t devour them in extra. Though the fruit may be very wholesome, it has a excessive sugar content material which will trigger hurt. 

Q. Is Rambutan good for the kidney?

A. Rambutan consumption aids within the elimination of waste from the kidneys. The phosphorus in rambutan helps decrease the load on the kidneys. As well as, rambutan has cheap quantities of vitamin C, an antioxidant. It additionally has anti-inflammatory qualities and will assist lower bladder swelling.

Q. Is Rambutan good for pores and skin?

A. Rambutan helps to revitalise the pores and skin. It accommodates antioxidants resembling manganese and vitamin C. Additionally it is excessive in polyphenols, which assist to stimulate collagen manufacturing. As well as, they defend your pores and skin from free radicals and environmental pollution.

Q. Is it OK to eat rambutan day by day?

A. Rambutans are excessive in fibre, nutritional vitamins, and minerals. So you’ll be able to eat them day by day. Nevertheless, rambutan is plentiful in pure sugars and will elevate blood sugar ranges. Thus it’s protected to devour solely 5-6 per day.

Q. Is rambutan good for hair progress?

A. Sure. Rambutan accommodates cheap quantities of folate, and vitamin C. Vitamin C could enhance iron absorption and stop anaemia. Anaemia is a major reason behind hair loss. Moreover, vitamin C helps in collagen formation. Thus, it improves hair high quality.

Q. Is rambutan excessive in ldl cholesterol?

A. No, rambutan accommodates hint quantities of fats. Due to this fact, it’s a heart-healthy meals. Due to this fact, individuals with coronary heart issues can safely devour them. Nevertheless, you must at all times devour it carefully.

Q. What’s the dietary worth of rambutan?

A. Per 100 grams, rambutans have 73.1 kcals, 0.6 g of protein, and 0.1 g of fats.  Moreover, they include many nutritional vitamins and minerals.

Q. Is lychee and rambutan the identical?

A. No. Rambutan and lychee are fairly totally different. The first distinction between rambutan and lychee is within the pores and skin. Each fruits have tough pinkish-red pores and skin. Nevertheless, rambutan has a mushy, orange, and inexperienced fur coat that lychee doesn’t have. Alternatively, Lychee flesh is brighter, just like mangosteen or watermelon.

Q. What’s the glycemic index of rambutan?

A. The Rambutan fruit has a reasonably excessive glycemic index of 59. Due to this fact, extra consumption just isn’t appropriate for individuals with diabetes. As well as, they might spike up blood glucose ranges. Nevertheless, one can take them carefully. 

Download Healthifyme APP

We will be happy to hear your thoughts

Leave a reply

Enable registration in settings - general
Compare items
  • Total (0)
Shopping cart