Dietary Worth, Well being Advantages and Recipes- HealthifyMe

The identify rambutan initially comes from the Malaysian time period for hair. Apparently, it’s because of the fruit’s bushy 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 supplies wonderful sickness resistance.

Rambutan is an effective supply of vitamin C, B3, minerals, and pure sugar. It consists of enough phosphorus and calcium too. As well as, Rambutans can profit the pores and skin, digestive system and so forth.

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

Dietary Worth of Rambutan

100 grams of rambutan comprises

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

Nutritional vitamins and Minerals

Rambutans additionally include affordable 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 primarily based on look, style, and vitamin.


By way of look, these two fruits appear to be equivalent. Nevertheless, they don’t seem to be the identical measurement. The rambutan fruit is in regards to the measurement of a golf ball. In distinction, the lychee fruit is relatively smaller.

Other than their measurement, 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 vivid 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. Then again, 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 identical dietary profile. As well as, they include virtually equivalent energy, fibre, and sugar content material.

Rambutan has a plethora of well being benefits. One is a diminished threat of diabetes as a result of it comprises much less sugar. Moreover, analysis proves that elevated consumption of this fruit might lower the chance of sickness. Extra 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 comprises a number of useful 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 Danger of Most cancers

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

2. Antioxidant Impact

The rambutan fruit comprises 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. Because of this, rambutan protects us from ailments like arthritis and most cancers.

3. Improves Digestive Well being

Rambutans embody each soluble and insoluble fibre. Because of this, they enhance digestive well being. As well as, dietary fibre supplies aid 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. Because of this, it prevents irritation and infections. Soluble fibre feeds the wholesome microorganisms in your abdomen and these good micro organism create short-chain fatty acids. In addition 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 operate. Subsequently, 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 skill to battle off pathogens extra successfully.

Moreover, folks 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 comprises affordable quantities of fibre. Research recommend 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 might probably additionally trigger a lower in urge for food and supply an elevated feeling of satiety. Moreover, rambutan comprises numerous water and retains you hydrated. Moreover, it would show you how to keep away from overeating and show you how to drop some weight. So, rambutan helps you are feeling fuller for longer and cut back meals cravings. Consequently, it could assist in the burden loss course of over time.

6. Helps in Iron Absorption

Anaemia can happen as a consequence of low iron ranges. There are a number of signs of anaemia like weak point, fatigue, and pale pores and skin. Rambutan comprises affordable quantities of vitamin C. Research recommend 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 will be robust to open. Nevertheless, the pores and skin is straightforward to chop open. The gentle spines on the outside are light and innocent. The fruit is round a plum’s measurement 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 here 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 substances.
  2. Add ice and serve chilly. 

Potential Dangers of Consuming Rambutan

1. Diabetes

Rambutan has a bushy 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 folks with diabetes. For those who eat it in extra, rambutan might spike blood sugar ranges. Nevertheless, consuming them sparsely is not going to trigger hurt. So, eat a few half-ripe rambutans if in case you have diabetes and keep away from overripe rambutans. Non-diabetics can eat ripened rambutans sparsely.

2. Being pregnant

Rambutans have a mid vary glycemic index. Subsequently, ladies with gestational diabetes ought to be cautious whereas taking them. They might trigger an increase in blood glucose ranges. As well as, research recommend that prime 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 should not quite common. Nevertheless, a examine exhibits that individuals with allergic reactions might develop a number of signs. For instance, rambutan allergy exhibits 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 might induce constipation. Subsequently, it’s a examined remedy for diarrhoea. For this, eat rambutans sparsely. Extra fibre consumption might 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 might 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 should use the pulp so as to add a candy style to salads, curries, and desserts. Rambutan is a fantastic fruit with a number of well being benefits, however provided that you are taking it sparsely. It’s allergy could also be dangerous to your physique and well being. Nevertheless, when you eat it appropriately alongside a balanced eating regimen, rambutan is superb for you!

Steadily 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. Nevertheless, 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 affordable 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 comprises antioxidants akin to 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 possibly can eat them day by day. Nevertheless, rambutan is considerable in pure sugars and should elevate blood sugar ranges. Thus it’s secure to eat solely 5-6 per day.

Q. Is rambutan good for hair progress?

A. Sure. Rambutan comprises affordable quantities of folate, and vitamin C. Vitamin C might 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 comprises hint quantities of fats. Subsequently, it’s a heart-healthy meals. Subsequently, folks with coronary heart issues can safely eat them. Nevertheless, you need to all the time eat it sparsely.

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 completely 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 gentle, orange, and inexperienced fur coat that lychee doesn’t have. Then again, 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 folks with diabetes. As well as, they could spike up blood glucose ranges. Nevertheless, one can take them sparsely. 

Download Healthifyme APP

We will be happy to hear your thoughts

Leave a reply

error: Content is protected !!
Eagle Eye Offers
Enable registration in settings - general
Compare items
  • Total (0)
Shopping cart