Rambutan Health Benefits and Nutritional Facts

Rambutan (Nephelium lappaceum) is a tropical fruit that is a good source of nutrients and antioxidants. It may offer health benefits such as aiding digestion, managing weight, and more.
Rambutan is a fruit native to Southeast Asia. You can enjoy this fruit in salads, curries, or desserts.
Rambutan got its name from the Malay word for hair because the golf-ball-sized fruit has a hairy red and green shell. Some people compare its unmistakable appearance to that of a sea urchin.
The fruit is related to the lychee and longan fruits and has a similar appearance when peeled. Its translucent white flesh has a sweet yet creamy taste and contains a seed in its middle.
Rambutan is very nutritious and may offer health benefits ranging. Read on to learn more.
Rich in nutrients and antioxidants
The rambutan fruit is rich in many vitamins, minerals, and beneficial plant compounds.
One cup, or 190 grams (g), of rambutan contains:
125 calories
31 g carbohydrates
0.8 g total fat
1.6 g protein
9.5 milligrams (mg) calcium
0.6 mg iron
324.9 mg potassium
It's also a source of vitamin C, a nutrient that helps your body absorb dietary iron more easily. This vitamin also acts as an antioxidant, protecting your body's cells against damage. 100 g of rambutan contains around 21.5 mg to 49.5 mg vitamin C.
Rambutan also contains a good amount of copper, which plays a role in the proper growth and maintenance of various cells, including those of your bones, brain, and heart.
Some studies suggest that rambutan peel and seeds are a good source of nutrients, antioxidants, and other beneficial compounds. However, while some people eat them, neither is currently considered edible. In fact, they appear to contain certain compounds that may be toxic to humans.
Roasting the seeds may reduce these effects, and individuals from some cultures seem to consume them this way. However, reliable information on the proper roasting procedure is currently unavailable.
Until more is known, it may be safest to avoid eating the peel and seeds altogether.
May aid weight management or weight loss
Just like most fruits, rambutan may help with weight management and promote weight loss over time. This is because it is quite low in calories, with around 125 calories per cup, and it also provides a good source of fiber.
Fiber can help keep you fuller for longer, which may reduce your likelihood of overeating and promote weight management or weight loss.
Moreover, rambutan contains a good amount of water and can help keep you hydrated, which may further prevent overeating.
May help fight infections
The rambutan fruit may contribute to a stronger immune system in several ways.
It's rich in vitamin C, which may help fight infection.
Getting too little vitamin C in your diet can weaken your immune system, leaving you more prone to infections.
It also has possible antimicrobial properties. These may help fight bacteria.
More research into the possible benefits of rambutan for infections is necessary.
Other potential benefits
While more research is necessary to better understand the possible benefits of rambutan, it may offer:
anticancer properties to protect against cancer
antiallergic properties to reduce allergy reactions
antidiabetic properties to protect against diabetes
It is important to note that these additional benefits are generally linked to compounds found in the rambutan peel or seeds, both of which are not usually safe for human consumption.
Speak with a doctor for more information about the possible health benefits of rambutan.
How to to eat rambutan
You can purchase rambutan fresh, canned, as a juice, or as a jam.
To make sure the fruit is ripe, look at the color of its spikes. The redder they are, the riper the fruit will be.
You should remove the skin before eating it. To do so, slice the middle of the outer skin with a knife, then squeeze from the opposite sides of the cut. The white fruit should pop free.
The sweet, translucent flesh contains a large seed in the middle, which is generally inedible. You can either remove the seed with a knife or spit it out after eating the flesh.
The flesh can add a sweet flavor to a variety of recipes, ranging from salads and curries to puddings and ice creams.
Potential risks of rambutan
The flesh of the rambutan fruit is generally safe for human consumption.
On the other hand, its peel and seed are generally inedible and not safe to eat. They may be toxic to humans.
Currently, roasting is the only known way to counter the raw seed's natural narcotic properties. However, clear guidelines on how to best roast it to make it safe for human consumption are unavailable.
It may be best to avoid eating the peel and seed altogether until research says otherwise.

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