The identify rambutan initially comes from the Malaysian time period for hair. Curiously, it’s as a result of 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 affords a number of well being advantages. For instance, rambutan helps to shed extra pounds, improves digestion, and gives glorious sickness resistance.

Rambutan is an effective supply of vitamin C, B3, minerals, and pure sugar. It contains enough 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 currently begun to unfold across the globe. They’re a unique fruit beloved 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.

Coach Guidance

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 comprise 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 based mostly on look, style, and vitamin.


By way of look, these two fruits appear to be an identical. Nonetheless, 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. However, the white flesh of lychee is just not fairly the identical. As a substitute, it has a sharper and flowery flavour.


Rambutan and lychee are each excessive in antioxidants, nutritional vitamins, and minerals. Additionally, each have an analogous dietary profile. As well as, they comprise nearly an identical energy, fibre, and sugar content material.

Rambutan has a plethora of well being benefits. One is a lowered danger 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. Extra 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 useful substances. These substances work synchronously to help 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 useful antioxidant. Antioxidants assist within the battle towards free radicals. Free radicals are hazardous wastes produced by the physique that trigger cell injury. Antioxidants cut back mobile injury by decreasing the danger of most cancers in many individuals. Research present that chemical compounds in rambutan will 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. It’s also 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 every day requirement. 

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

3. Improves Digestive Well being

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

Research show that fibre nourishes the “good” micro organism in your intestine. In consequence, 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 recommend that rambutan helps enhance immunity. For instance, vitamin C present in rambutan positively impacts immune perform. Subsequently, consuming rambutans every day can help in sustaining immunological well being. 

Analysis means that rambutan fruit helps battle infections. By inhibiting viral replication, these extracts can assist your immune system in its potential 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 recommend that fibre consumption can assist 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 loads of water and retains you hydrated. Moreover, it would enable you to keep away from overeating and enable you to shed extra pounds. So, rambutan helps you’re 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 as a result of 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 recommend that vitamin C can enhance iron absorption. They convert iron from meals to a readily absorbable type. 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 simple to chop open. The delicate 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 an ideal complement to fruit salads, smoothies, and desserts.

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

  • 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 stuffed with pure sugar. Moreover, overripe or darkish pink rambutans comprise 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. When you eat it in extra, rambutan could spike blood sugar ranges. Nonetheless, consuming them carefully is not going to trigger hurt. So, eat a few half-ripe rambutans when you’ve got 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, ladies with gestational diabetes must be cautious whereas taking them. They might trigger an increase in blood glucose ranges. As well as, research recommend 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. Allergy symptoms

Rambutan allergic reactions will not be quite common. Nonetheless, a research reveals that individuals with allergic reactions 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 therapy for diarrhoea. For this, eat rambutans carefully. Extra fibre consumption could result in bowel issues. It could additionally trigger abdomen disturbances. Subsequently, it’s important to eat 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 eat the peel and seed, they’re usually inedible. Other than consuming it naturally, you need to use the pulp so as to add a candy style to salads, curries, and desserts. Rambutan is a lovely 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, in case you eat it appropriately alongside a balanced weight loss program, rambutan is superb for you!

Steadily 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. Nonetheless, you shouldn’t eat them in extra. Though the fruit could 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 akin to manganese and vitamin C. It’s also excessive in polyphenols, which assist to stimulate collagen manufacturing. As well as, they shield your pores and skin from free radicals and environmental pollution.

Q. Is it OK to eat rambutan each day?

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

Q. Is rambutan good for hair development?

A. Sure. Rambutan accommodates cheap quantities of folate, and vitamin C. Vitamin C could enhance iron absorption and forestall anaemia. Anaemia is a main explanation 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 eat them. Nonetheless, it’s best to at all times eat 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 comprise 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 delicate, orange, and inexperienced fur coat that lychee doesn’t have. However, Lychee flesh is brighter, much 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 is just not 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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