Lychees are a beloved tropical fruit, prized for their fragrant, juicy flesh and naturally sweet flavor. But if you're tracking calories, you might wonder exactly how much energy you're getting from a handful of these little gems. This calculator converts your lychee serving from grams, ounces, or pieces into precise calorie estimates, helping you log your intake with confidence.
Whether you're meal prepping, following a calorie-controlled diet, or simply curious about the nutritional profile of this fruit, our tool gives you instant results. It uses the standard USDA value of approximately 66 calories per 100 grams of raw lychee flesh, and it also breaks down the macronutrients—carbohydrates, sugars, protein, and fat—so you can see the full picture at a glance.
Perfect for nutrition enthusiasts, dietitians, and anyone who loves lychees but wants to stay on track, this calculator is quick, accurate, and easy to use. Just enter your serving size, choose your unit, and hit calculate.
🍈 Lychee Calorie Calculator
How to Use This Tool
Using the lychee calorie calculator is straightforward. Enter the amount of lychee you plan to eat, select the unit that matches your measurement (grams, ounces, or whole pieces), and click Calculate. The tool instantly shows the total calories and a full macronutrient breakdown. You can also use the quick-fill buttons to load common serving sizes like 100 g or a single piece.
For the most accurate results, weigh your lychee flesh after removing the skin and seeds. If you're using whole pieces, the calculator assumes an average edible flesh weight of about 9.6 g per fruit, which is typical for medium-sized lychees. If your fruit is larger or smaller, weighing it in grams will give you a more precise estimate.
How It Works
The calculator uses the USDA FoodData Central value for raw lychees: approximately 66 kcal per 100 g of edible flesh. This translates to 0.66 kcal per gram. The macronutrient values are also derived from USDA data:
- Carbohydrates: 16.5 g per 100 g
- Sugars: 15.2 g per 100 g
- Protein: 0.83 g per 100 g
- Fat: 0.44 g per 100 g
When you enter ounces, the tool converts to grams using the standard factor of 28.3495 g per ounce. For pieces, it multiplies by the average flesh weight of 9.6 g. The calorie and macronutrient values are then scaled proportionally to your serving size.
Worked Examples
Example 1: You eat 150 g of lychee flesh. Calories = 150 × 0.66 = 99 kcal. Carbohydrates = 150 × 0.165 = 24.8 g, sugars = 22.8 g, protein = 1.2 g, fat = 0.7 g.
Example 2: You have 5 whole lychees. Edible flesh = 5 × 9.6 = 48 g. Calories = 48 × 0.66 = 31.7 kcal. This is a light snack that fits easily into most calorie budgets.
Example 3: A recipe calls for 4 oz of lychee. Convert to grams: 4 × 28.3495 = 113.4 g. Calories = 113.4 × 0.66 = 74.8 kcal.
Tips & Best Practices
- Always weigh the edible portion only—remove the skin and the large seed before weighing.
- If you're tracking macros, remember that lychees are almost entirely carbohydrates, with very little protein or fat.
- Fresh lychees have a higher water content than dried ones. Dried lychee is much more calorie-dense, so this calculator is intended for fresh fruit.
- For a balanced snack, pair lychees with a source of protein or healthy fat, such as a handful of almonds, to slow sugar absorption.
Factors Affecting Accuracy
The calorie content of lychees can vary slightly depending on the variety, ripeness, and growing conditions. The USDA value is an average, so your actual fruit may differ by a few percent. Also, the average weight per piece (9.6 g) is a general estimate; individual lychees can range from 7 g to 12 g of flesh. For the most precise tracking, use a kitchen scale and enter the weight in grams.
If you're also interested in the sugar content of lychees, check out our lychee sugar per 100g calculator for a dedicated breakdown.
Frequently Asked Questions
Are lychees high in calories?
No, lychees are relatively low in calories. A 100 g serving (about 10 pieces) provides only about 66 kcal, which is comparable to many other fruits like apples or oranges.
Can I eat lychees on a low-carb diet?
Lychees are fairly high in sugar, with about 15 g per 100 g. If you're following a strict low-carb or ketogenic diet, you'll want to limit your portion size. A single piece contains roughly 1.6 g of carbs.
How many lychees equal 100 calories?
Since 100 g of flesh has about 66 kcal, you'd need about 150 g of flesh, which is roughly 15–16 medium lychees, to reach 100 calories.
Does the calculator work for canned lychees?
No, canned lychees are often packed in syrup, which adds significant calories and sugar. This calculator is designed for fresh, raw lychees only.
Additional Resources
For more detailed nutritional information, you can refer to the USDA FoodData Central entry for lychees. This authoritative source provides the full nutrient profile, including vitamins and minerals.