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Dietary Worth, Well being Advantages and Recipes- HealthifyMe

The identify rambutan initially comes from the Malaysian time period for hair. Apparently, it’s as a result of fruit’s furry purple 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 gives a number of well being advantages. For instance, rambutan helps to drop a few pounds, improves digestion, and supplies wonderful sickness resistance.

Rambutan is an effective supply of vitamin C, B3, minerals, and pure sugar. It contains 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. Nonetheless, they’ve simply recently begun to unfold across the globe. They’re a unique fruit beloved throughout america and can be found in grocery retailers, well being meals shops, and even farmers’ markets. Aside from their distinctive look and scrumptious style, in addition they have a number of unbelievable well being benefits.

Dietary Worth of Rambutan

100 grams of rambutan accommodates

  • Power: 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. Nonetheless, they’ve inherent variations primarily based on look, style, and vitamin.


By way of look, these two fruits appear to be similar. Nonetheless, they aren’t the identical dimension. The rambutan fruit is in regards to the dimension of a golf ball. In distinction, the lychee fruit is relatively smaller.

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


Rambutan has a richer, creamier flavour, and they’re candy with a bitter undertone. However, the white flesh of lychee will not be 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 an identical 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 danger of sickness. Further well being benefits embrace 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 helpful substances. These substances work synchronously to assist your physique. Subsequently, rambutans can profit you, whether or not their illness prevention or antibacterial properties.

1. Lowers Threat of Most cancers

Rambutans are excessive in vitamin C, a really helpful antioxidant. Antioxidants support within the battle towards free radicals. Free radicals are hazardous wastes produced by the physique that trigger cell harm. Antioxidants scale back mobile harm by lowering the danger of most cancers in many individuals. Research present that chemical substances in rambutan might 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 elements. It is usually excessive in vitamin C which improves absorption of dietary iron. As well as, this vitamin features as an antioxidant and protects your physique’s cells from hurt. Consuming 5–6 rambutan fruits can meet 50% of your day by day requirement. 

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

3. Improves Digestive Well being

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

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 diseases 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 operate. Subsequently, consuming rambutans day by 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 diseases. It additionally defends your physique towards 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. Subsequently, it slows digestion and nutrient absorption. It could possibly additionally trigger a lower in urge for food and supply an elevated feeling of satiety. Moreover, rambutan accommodates a whole lot of water and retains you hydrated. Moreover, it’d provide help to keep away from overeating and provide help to drop a few pounds. So, rambutan helps you’re feeling fuller for longer and scale back meals cravings. Consequently, it could assist in the burden loss course of over time.

6. Helps in Iron Absorption

Anaemia can happen on account of low iron ranges. There are a number of signs of anaemia like weak point, 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. In the end it helps in stopping anaemia. 

Methods to Eat Rambutan

Rambutan has a fuzzy coat which could be robust to open. Nonetheless, the pores and skin is straightforward to chop open. The gentle spines on the outside are mild 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 an important complement to fruit salads, smoothies, and desserts.

Listed below are some strategies to incorporate rambutan into your weight loss plan:

  • 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 substances.
  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 filled with pure sugar. Moreover, overripe or darkish purple rambutans include extra sugar. That makes them a medium or mid vary glycemic index meals. 

Research present that top 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. In the event you devour it in extra, rambutan could spike blood sugar ranges. Nonetheless, consuming them carefully won’t trigger hurt. So, devour a few half-ripe rambutans in case 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. Subsequently, girls with gestational diabetes must be cautious whereas taking them. They could trigger an increase in blood glucose ranges. As well as, research counsel that top glycemic index meals causes congenital disabilities. Subsequently, speaking to your healthcare skilled is safer earlier than consuming them when pregnant or lactating.

3. Allergic reactions

Rambutan allergy symptoms should not quite common. Nonetheless, a research reveals that folks with allergy symptoms could develop a number of signs. For instance, rambutan allergy reveals indicators of swelling within the throat, hives, itching within the eyes. Subsequently, it’s important to speak to your doctor. 

4. Digestive Points

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


Rambutan is a South Asian fruit with a furry husk and a easy, 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 usually inedible. Aside from consuming it naturally, you need to use the pulp so as to add a candy style to salads, curries, and desserts. Rambutan is a ravishing 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. Nonetheless, if you happen to devour it appropriately alongside a balanced weight loss plan, rambutan is superb for you!

Incessantly Requested Questions (FAQs)

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

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

Q. Is Rambutan good for the kidney?

A. Rambutan consumption aids within the removing 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 should assist lower bladder swelling.

Q. Is Rambutan good for pores and skin?

A. Rambutan helps to revitalise the pores and skin. It accommodates antioxidants equivalent to manganese and vitamin C. It is usually 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-after-day?

A. Rambutans are excessive in fibre, nutritional vitamins, and minerals. So you’ll be able to eat them day-after-day. Nonetheless, rambutan is considerable in pure sugars and should increase 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 main reason for 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. Subsequently, it’s a heart-healthy meals. Subsequently, individuals with coronary heart issues can safely devour them. Nonetheless, you must all the time 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. Nonetheless, rambutan has a gentle, orange, and inexperienced fur coat that lychee doesn’t have. However, 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. Subsequently, extra consumption will not be appropriate for individuals with diabetes. As well as, they could spike up blood glucose ranges. Nonetheless, one can take them carefully. 

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