Rambutan Health Benefits, Nutritional Value, and Recipes

rambutan health benefits
Rambutan Health Benefits, Nutritional Value, and Recipes

The name rambutan is derived from the Malaysian word for hair. It is interesting to note that this is owing to the fruit’s hairy red and green shell. Rambutans resemble lychee and longan fruits when peeled. Its translucent white flesh is delicious, sweet, and creamy.

Rambutan fruit features a single seed in the centre of the flesh. The fruit is healthy and has a number of health benefits. Rambutan, for example, aids in weight loss, improves digestion, and gives good sickness resistance.

Rambutan is high in vitamin C, vitamin B3, minerals, and natural sugar. It also has enough phosphate and calcium. Furthermore, Rambutans can be beneficial to the skin, digestive system, and so on.

Malaysia is the home of this nonclimacteric tropical fruit. However, they have only just began to spread over the world. They are a popular exotic fruit in the United States, and may be found in grocery stores, health food stores, and even farmers’ markets. Aside from their unusual appearance and delectable taste, they also boast a slew of wonderful health benefits.

Rambutan Nutritional Value

Rambutan contains the following nutrients in 100 grammes:

73.1 kilocalories of energy
0.6g protein
0.1g fat
16.8g carbohydrate

Minerals and vitamins

Rambutans also have a good number of vitamins and minerals.

  • 8.6 mg calcium
  • 0.5 mg zinc
  • 0.3 mg iron
  • 7.3 mcg folate
  • 21.3 mg Magnesium
  • 0.08 mg copper
  • 0.4 mg vitamin A
  • 65 mg vitamin C

What Is the Difference Between Rambutans and Lychees?

lychee vs rambutan

Rambutans are closely related to lychees. They do, however, differ in terms of look, flavour, and nutrition.


These two fruits appear to be identical in appearance. They are not, however, the same size. The fruit of the rambutan is roughly the size of a golf ball. The lychee fruit, on the other hand, is much smaller.

They are clearly distinguished apart from their size. Rambutan has a crimson skin on the outside. The hair-like prongs around the shell, however, make it stand out. These prongs range in colour from bright green to orange. Meanwhile, the exterior skin of the lychee is red, rough, and thinner.


Rambutans have a deeper, creamier flavour that is sweet with a sour undertone. The white flesh of lychee, on the other hand, is not quite the same. Instead, it has a more pronounced and floral flavour.


Both rambutan and lychee include a lot of antioxidants, vitamins, and minerals. Furthermore, both have a comparable nutritional profile. Furthermore, they have about comparable calorie, fibre, and sugar content.

Rambutan offers numerous health benefits. One advantage is that it lowers the risk of diabetes because it contains less sugar. Furthermore, research shows that increasing your consumption of this fruit may reduce your risk of sickness. Other health benefits include better bone health, reduced kidney stone formation, and better heart health.

Rambutans Health Benefits

Rambutan contains a number of useful components. These nutrients work together to benefit your body. As a result, rambutans can assist you in a variety of ways, including illness prevention and antibacterial capabilities.

Reduces the risk of cancer

Rambutans are abundant in vitamin C, which is a powerful antioxidant. Antioxidants are beneficial in the fight against free radicals. Free radicals are toxic waste products created by the body that cause cell damage.

Antioxidants lower the risk of cancer in many people by minimising cellular damage. According to research, the compounds in rambutan can help prevent cancer cells from developing and spreading.

Antioxidant Action

The rambutan fruit is high in vitamins, minerals, and beneficial plant components. It also contains a lot of vitamin C, which helps with iron absorption. Furthermore, this vitamin acts as an antioxidant, protecting your body’s cells from damage. 5–6 rambutan fruits can provide 50% of your daily requirement.

Vitamin C has been shown in studies to alleviate oxidative stress. As a result, rambutan provides protection against diseases such as arthritis and cancer.

Enhances Digestive Health

Rambutans include soluble and insoluble fibre. As a result, their digestive health improves. Furthermore, dietary fibre relieves constipation by absorbing water from the intestines, softening wastes, and making them easier to pass.

Fibre feeds the “healthy” bacteria in your gut, according to research. As a result, it helps to keep inflammation and infections at bay. Soluble fibre nourishes the beneficial microorganisms in your stomach, which produce short-chain fatty acids. They also aid in the treatment of gastrointestinal disorders such as irritable bowel syndrome, Crohn’s disease, and ulcerative colitis.

Aids the immune system

According to research, rambutan can help boost immunity. Rambutan, for example, has vitamin C, which improves immunological function. As a result, taking rambutans on a daily basis can help to preserve immune health.

According to research, rambutan fruit aids in the battle against illnesses. These extracts can help your immune system fight viruses more effectively by suppressing viral replication.

Additionally, rambutan peel has long been used to treat ailments. It also protects the body from viral and bacterial diseases.

Assists in Weight Loss

Because of its low calorie content, rambutan aids in long-term weight loss. It also has a good quantity of fibre. According to research, fibre consumption can help in weight loss.

Rambutan’s soluble fibre can dissolve in water and form a gel-like substance in your stomach. As a result, digestion and nutrient absorption are slowed. It can also produce a decrease in appetite and a greater sense of satiety. Rambutan also includes a lot of water, which keeps you hydrated.

It may also assist you in avoiding overeating and losing weight. As a result, rambutan helps you feel fuller for longer periods of time and reduces food cravings. As a result, it may aid in the weight loss process over time.

losing weight quickly

Aids in the absorption of iron

Anaemia can occur as a result of low iron levels. Anaemia manifests itself in a variety of ways, including weakness, weariness, and pale complexion. The vitamin C content of rambutan is adequate.

According to research, vitamin C can help with iron absorption. They transform iron from food into a form that is easily absorbed. Finally, it aids in the prevention of anaemia.

Rambutan Eating Suggestions

Rambutan has a fluffy coat that might be difficult to open. The skin, on the other hand, is easily cut open. The exterior’s delicate spines are mild and harmless. The fruit is about the size of a plum and contains a pit inside. Rambutan’s sweet flavour and juicy flesh make it an excellent addition to fruit salads, smoothies, and desserts.

Here are some ways to incorporate rambutan into your diet:

  • Use rambutan fruits to make a smoothie.
  • Make a fruit salad with rambutan.
  • Serve as an ice cream topping.
  • Make a sorbet with rambutan.
  • Rambutans can be frozen and used in cocktails.
  • Use rambutans to make jam.

Rambutan Smoothie

1 serving

Time to prepare: 10 minutes

1-2 medium-sized rambutans
5g jaggery
1 cup milk


Almonds: 2-3 g soaking
Combine all of the ingredients.
Serve cold with ice.

Rambutan Possible Side Effects


Rambutan has a hairy skin and a sweet/sour pulp inside. It is a delicious fruit that is high in natural sugar. Furthermore, overripe or dark red rambutans have a higher sugar content. As a result, they have a glycemic index of medium to high.

According to research, high GI foods cause high blood glucose levels. The glycemic index of rambutan is 59. Furthermore, the high sugar content makes it dangerous for diabetics.

Rambutan can cause blood sugar spikes if consumed in large quantities. Consuming them in moderation, on the other hand, will not hurt you. If you have diabetes, eat a pair of half-ripe rambutans and avoid overripe rambutans. Rambutans can be eaten in moderation by non-diabetics.


Rambutans have a glycemic index that falls somewhere in the middle. As a result, ladies with gestational diabetes should exercise caution when using these. They may result in an increase in blood glucose levels.

Furthermore, studies imply that eating foods with a high glycemic index increases congenital abnormalities. As a result, it is safer to consult with your healthcare provider before consuming them if you are pregnant or nursing.

Allergic reactions

Rambutan allergies are uncommon. A study, however, found that patients with allergies may experience a variety of symptoms. Rambutan allergy, for example, manifests as throat swelling, hives, and eye itching. As a result, it is critical to consult with your doctor.

Digestive Problems

Rambutan can cause constipation if consumed in excess. As a result, it is a tried and true treatment for diarrhoea. Rambutans should be consumed in moderation for this. Excess fibre consumption may lead to gastrointestinal issues. It may also induce gastrointestinal upset. As a result, it is critical to consume them in moderation.


Rambutan is a fruit native to South Asia that has a hairy husk and a smooth, cream-flavored pulp. It is a member of the lychee and longan fruit families, and it is abundant in nutrients and low in calories. The fruit may aid digestion, immunity, and weight loss.

Although some people eat the peel and seed, they are usually inedible. Aside from eating it raw, the pulp can be used to give a sweet flavour to salads, curries, and desserts. Rambutan is a lovely fruit with numerous health benefits, but only if consumed in moderation.

Its allergy could be dangerous to your body and health. Rambutan, on the other hand, is extremely beneficial to your health if consumed in moderation as part of a well-balanced diet.

Frequently Asked Questions (FAQs)

Q: How many rambutans may I consume in a day?

A. You can consume 5-6 rambutans every day. They contain a lot of vitamin C and B3. However, they should not be consumed in excess. Although the fruit is highly healthful, it has a lot of sugar, which might be harmful.

Q. Is Rambutan beneficial to the kidneys?

A. Consuming rambutan assists in the elimination of waste from the kidneys. Rambutan contains phosphorus, which helps to reduce the load on the kidneys. Furthermore, rambutan contains adequate amounts of vitamin C, an antioxidant. It also has anti-inflammatory properties and may aid in the reduction of bladder edoema.

Q: Is rambutan beneficial for the skin?

A. Rambutan aids in skin rejuvenation. It is high in antioxidants like manganese and vitamin C. It also contains a lot of polyphenols, which help to boost collagen formation. Furthermore, they shield your skin from free radicals and environmental toxins.

Q. Is it safe to consume rambutan on a daily basis?

A. Rambutans include a lot of fibre, vitamins, and minerals. As a result, you can consume them every day. Rambutan, on the other hand, is high in natural sugars and may boost blood sugar levels. As a result, consuming only 5-6 per day is safe.

Q. Is rambutan beneficial to hair growth?

A. Of course. Rambutan has a good level of folate and vitamin C. Vitamin C has been shown to boost iron absorption and prevent anaemia. Anaemia is the most common cause of hair loss. Vitamin C also aids in the synthesis of collagen. As a result, it increases hair quality.

Q. Are lychee and rambutan the same thing?

No, it does not. Rambutan and lychee are quite different fruits. The biggest difference between rambutan and lychee is seen in the skin. The skin of both fruits is rough and pinkish-red. Rambutan, on the other hand, has a velvety, orange and green fur covering that lychee does not. Lychee flesh, on the other hand, is brighter, akin to mangosteen or watermelon.

Q. What is rambutan’s glycemic index?

A. The Rambutan fruit has a glycemic index of 59, which is considered quite high. As a result, excessive consumption is not recommended for diabetics. Furthermore, they may cause an increase in blood glucose levels. They can, however, be consumed in moderation.

Q. Does rambutan have a high cholesterol content?

A. Rambutan does contain trace levels of fat. As a result, it is a heart-healthy food. As a result, persons with cardiac problems can consume them without risk. However, it should be consumed in moderation at all times.

Q. What is rambutan’s nutritional value?

A. Rambutans have 73.1 kcals, 0.6 g protein, and 0.1 g fat per 100 grammes. They also include a lot of vitamins and minerals.

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