Is Lychee Good for You? Yes, But There’s One Precaution

Lychee has long been a staple in Asia and has become increasingly popular in the U.S. You may have seen this fragrant fruit in bubble tea, cocktails, frozen yogurt, or pastries. But lychee offers more than just a distinctive taste and striking appearance. 

Lychee contains vitamins, minerals, fiber, and antioxidant-rich plant compounds that can contribute to a balanced diet. Below, we’ll take a closer look at what lychee is and the health benefits it may offer.

What is lychee?

Lychee is a tropical fruit native to southern China that now grows in many warm climates around the world. It’s about the size of a golf ball with a rough, pinkish-red shell that peels away to reveal sweet, juicy, translucent flesh surrounding a large seed.

Lychee has a sweet flavor with a subtle floral taste and smell. Many people describe lychee’s flavor as a cross between a grape and a rose. 

What are lychee’s health benefits? 

There’s limited research on lychee in humans. But laboratory and animal studies suggest that compounds in lychee may have health-supporting properties. Lychee is especially rich in vitamin C and also provides: 

• Fiber

• Potassium

• Copper

• Antioxidants

Below are four potential ways lychee may benefit your health.

1. Immune function

One cup of lychee provides 150% of the daily value (DV) for vitamin C. Vitamin C helps immune cells work properly and protects them from damage. Lychee also contains copper, another nutrient your immune system needs to function normally.

Plant compounds in lychee may also have a role to play. In one mouse study, isolated polysaccharides from lychee pulp increased antibody levels and other measures of immune activity. But it’s unclear whether eating lychee has similar effects in people.

2. Heart health

Lychee contains potassium and fiber, two nutrients that support heart health. Potassium helps regulate blood pressure, while fiber can help manage cholesterol levels. But lychee contains only small amounts of both, so it’s best to think of it as one of many fruits that can contribute to a heart-healthy diet.

Some research suggests potential heart benefits from concentrated extract from lychee peel and seeds. But it’s important to note that these parts of the fruit aren’t typically eaten. And it’s not clear that the findings would apply to humans.

3. Digestion

The fiber in lychee may support digestion by adding bulk to stool and supporting regular bowel movements. Certain types of fiber also serve as food for beneficial gut bacteria, helping maintain a balanced gut microbiome.

One cup of lychee has 2.5 g of fiber. That’s less than high-fiber fruits like blackberries or raspberries (which contain about 8 g of fiber per cup). Still, lychee can contribute to your daily fiber intake as part of a balanced diet rich in fruits, vegetables, legumes, and whole grains.

4. Skin

Lychee peel contains plant compounds that experts are studying for possible use in skin care products. In one lab study, lychee peel extract reduced the activity of enzymes that break down collagen and elastin, key proteins that give skin its structure and strength. But this was tested on cells, not in people. There isn’t evidence that eating lychee fruit reduces skin aging.

Still, eating lychee may support skin health in a different way. Lychee provides plenty of vitamin C, which your body needs to make collagen. Getting enough vitamin C through foods can help support healthy skin as you age.

Are there any risks to eating lychee?

In rare cases, lychee has been linked to dangerously low blood sugar. Lychee contains naturally occurring compounds that can interfere with the body’s ability to produce glucose. Unripe fruit contains higher amounts of these compounds.

Cases have been reported mainly among malnourished children in lychee-growing regions who ate lychee — often unripe — on an empty stomach or after missing a meal. Symptoms can include vomiting, severe weakness, confusion, and seizures. This isn’t considered a risk for healthy people eating ripe lychee alongside regular meals.  

But to stay safe, avoid unripe lychee, and don’t eat large amounts on an empty stomach.

How do you eat lychee?

To get to lychee’s flesh, peel away the outer shell, remove the seed, and enjoy the juicy fruit. It makes a sweet snack on its own, but you can also add sliced lychee to:

• Fruit salads

• Smoothies

• Frozen yogurt

• Baked desserts, like tarts

• Drinks such as sparkling water or mocktails

Fresh lychee isn’t your only option. You can also buy canned, dried, or frozen lychee. Just look for options without added sugar.

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She is co-executive director at Nonclinical Physicians Network and has served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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