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Dietary Worth, Well being Advantages and Recipes- HealthifyMe

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

Rambutan is an efficient 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 on.

The nonclimacteric tropical fruit is native to Malaysia. Nonetheless, they’ve simply these days begun to unfold across the globe. They’re a unique fruit beloved throughout america 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 unbelievable well being benefits.

Dietary Worth of Rambutan

100 grams of rambutan incorporates

  • Vitality: 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 primarily based on look, style, and diet.


When it comes to look, these two fruits appear to be similar. Nonetheless, they aren’t 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. However, the white flesh of lychee shouldn’t be 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 similar energy, fibre, and sugar content material.

Rambutan has a plethora of well being benefits. One is a decreased danger of diabetes as a result of it incorporates much less sugar. Moreover, analysis proves that elevated consumption of this fruit might lower the chance of sickness. Further 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 incorporates a number of useful components. These components 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 in opposition to 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 may help inhibit most cancers cells from rising and spreading.

2. Antioxidant Impact

The rambutan fruit incorporates 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 day by day requirement. 

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

3. Improves Digestive Well being

Rambutans embody each soluble and insoluble fibre. Consequently, 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. 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 sicknesses 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 day by day can help in sustaining immunological well being. 

Analysis means that rambutan fruit helps combat infections. By inhibiting viral replication, these extracts can assist your immune system in its means to combat off pathogens extra successfully.

Moreover, individuals historically use rambutan peel to deal with sicknesses. It additionally defends your physique in opposition to 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 incorporates 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 may additionally trigger a lower in urge for food and supply an elevated feeling of satiety. Moreover, rambutan incorporates quite a lot of water and retains you hydrated. Moreover, it’d make it easier to keep away from overeating and make it easier to shed weight. So, rambutan helps you are feeling fuller for longer and cut back meals cravings. Consequently, it might assist in the burden 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 incorporates cheap quantities of vitamin C. Research recommend that vitamin C can enhance iron absorption. They convert iron from meals to a readily absorbable kind. Finally it helps in stopping anaemia. 

Methods to Eat Rambutan

Rambutan has a fuzzy coat which may be powerful to open. Nonetheless, the pores and skin is straightforward to chop open. The smooth 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 components.
  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 filled 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. In case you devour it in extra, rambutan might spike blood sugar ranges. Nonetheless, consuming them moderately is not going to trigger hurt. So, devour a few half-ripe rambutans you probably have diabetes and keep away from overripe rambutans. Non-diabetics can eat ripened rambutans moderately.

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. Allergic reactions

Rambutan allergy symptoms aren’t quite common. Nonetheless, a research exhibits that individuals with allergy symptoms 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 moderately. Extra fibre consumption might result in bowel issues. It could 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 might assist with digestion, immunity, and weight discount. Though some people devour 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 fantastic fruit with a number of well being benefits, however provided that you’re taking it moderately. It’s allergy could also be dangerous to your physique and well being. Nonetheless, in the event you devour it appropriately alongside a balanced eating regimen, rambutan is great 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 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 elimination 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 will assist lower bladder swelling.

Q. Is Rambutan good for pores and skin?

A. Rambutan helps to revitalise the pores and skin. It incorporates antioxidants comparable 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 daily?

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

Q. Is rambutan good for hair progress?

A. Sure. Rambutan incorporates cheap quantities of folate, and vitamin C. Vitamin C might enhance iron absorption and forestall anaemia. Anaemia is a major 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 incorporates hint quantities of fats. Subsequently, it’s a heart-healthy meals. Subsequently, individuals with coronary heart issues can safely devour them. Nonetheless, it is best to at all times devour it moderately.

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 smooth, 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 shouldn’t be appropriate for individuals with diabetes. As well as, they could spike up blood glucose ranges. Nonetheless, one can take them moderately. 

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