Calories in Rambutan: Nutritional facts for Rambutan Types

A 100g serving of raw rambutan flesh contains 82 calories.

One kilogram (1000g) of raw rambutan flesh contains 820 calories.

A single fresh rambutan fruit (9g edible portion) contains 7 calories. Commercial packaged options vary, as a serving of Aroy-D Canned Rambutan in Syrup (140g or 0.5 cup) contains 110 calories, while a serving of Native Forest Rambutan (140g or 0.5 cup) provides 90 calories. A serving of Dragonfly Dried Rambutan (30g or 1oz) has 84 calories.

The nutritional profile of rambutan offers distinct advantages derived from the concentration of vitamins and minerals in the juicy pulp. A compilation of these nutritional advantages follows.

• Supports Immune Function: The fruit serves as a source of Vitamin C, an antioxidant that stimulates the production of white blood cells. A review by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," confirms that adequate Vitamin C intake enhances the skin's barrier against pathogens and promotes oxidant scavenging activity.
• Aids Energy Metabolism: Rambutan contains copper, a trace mineral essential for energy production and iron absorption. A review by Bost, M., et al. (2016), "Dietary copper and human health: Current evidence and unresolved issues," highlights that copper acts as a cofactor for enzymes involved in cellular respiration and energy generation.
• Promotes Digestive Health: The flesh provides dietary fiber, which aids in bowel regularity and digestion. A study by Slavin, J. L. (2013), "Fiber and prebiotics: mechanisms and health benefits," confirms that fiber intake increases stool bulk and supports a healthy gastrointestinal tract.

The consumption of rambutan presents specific health risks related to sugar content and the toxicity of the seeds. A breakdown of these dietary concerns is listed below.

• High Sugar Content: Rambutan contains significant amounts of fructose and sucrose, which can impact blood glucose levels. A study by Atkinson, F. S., et al. (2008), "International tables of glycemic index and glycemic load values: 2008," classifies tropical fruits with high sugar content as having a moderate glycemic load, requiring portion control for individuals with diabetes. A healthier alternative is berries. A suggested amount is to limit consumption to 100g per day.
• Seed Toxicity: The seeds of the rambutan fruit contain saponins and tannins which can be toxic if ingested raw. A report by Morton, J. F. (1987), "Fruits of warm climates," notes that while roasted seeds are sometimes eaten, raw seeds can cause digestive distress and potential toxicity.

Yes, rambutan is good for health when consumed in moderation because the fruit provides essential Vitamin C, copper, and manganese that support immunity and metabolism. The fruit's impact on immune health is positive due to the antioxidant content. A study by Palanisamy, U., et al. (2008), "Rambutan rind extract exhibits antioxidant and antibacterial activities," found that components of the fruit possess properties that combat oxidative stress. Regarding metabolic health, the copper content aids in energy production. A review by Prohaska, J. R. (2014), "Impact of copper deficiency on brain function," emphasizes the role of copper in maintaining neurological and metabolic function. However, canned versions packed in syrup should be avoided due to excess sugar. A study by Malik, V. S., et al. (2010), "Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes," links high intake of added sugars (like those in syrup) to metabolic disorders.

Yes, rambutan contains antioxidants, specifically Vitamin C, phenolic acids, and flavonoids, which neutralize harmful free radicals in the body. A study by Thitilertdecha, N., et al. (2010), "Identification of phenolic compounds in Nephelium lappaceum L. fruit peel and their antioxidant activities," identified geraniin and corilagin as major antioxidant compounds in the fruit structure. The edible flesh provides approximately 4.9mg of Vitamin C per single fruit (11g), contributing to the total antioxidant capacity. A comparative analysis by Leong, L. P., & Shui, G. (2002), "An investigation of antioxidant capacity of fruits in Singapore markets," ranked rambutan among fruits with moderate-to-high antioxidant activity, comparable to other tropical varieties.

The ripeness and variety determine the calorie count of a rambutan. Red and Yellow rambutans have the highest calorie value at approximately 82 calories per 100 grams, a consequence of the full development of natural sugars during ripening. Green, unripe rambutans contain a lower calorie value at 75 calories per 100 grams, representing a version with less developed fructose and a more acidic profile. Canned rambutan has the highest caloric density at roughly 110 calories per 100 grams due to the absorption of heavy syrup.

The lineage of rambutan traces back to the Malay-Indonesian archipelago in Southeast Asia. The name "rambutan" is derived from the Malay word rambut, meaning "hair," referencing the fruit's hairy exterior. The tree, Nephelium lappaceum, is indigenous to the humid tropical lowlands of Malaysia and Indonesia. Arab traders introduced the fruit to Zanzibar and East Africa in the 13th century. In the 19th century, the Dutch transported rambutan seeds to South America, establishing cultivation in Suriname. Today, it is widely grown across Southeast Asia, Central America, and Australia.