Rambutan nutrition, glycemic index, calories, net carbs & more
Rambutan Glycemic index (GI)
Rambutan is a tropical fruit native to Southeast Asia. This hairy fruit the size of a golf ball is often eaten as a snack or added to smoothies, jams, and jellies.
Rambutan owes its sweet taste to the relatively high content of carbohydrates. A 100g serving size of rambutan provides 20.87g of carbohydrates. Of these, only 0.9g is made up of dietary fiber.
According to the Malaysian Journal of Nutrition, the glycemic index of rambutan (Nephelium lappaceum) is equal to 59 (1).
Another study puts the glycemic index of Thai rambutans in the range of 54.8±8.1 (2).
Based on these numbers, the glycemic index of rambutan falls in the low to moderate category.
Experimental animal studies have shown that phenolic extract of rambutan peel possesses anti-diabetic qualities, reducing fasting blood glucose and total cholesterol levels, as well as protecting tissues of the liver, kidney, and pancreas (3).
Rambutan seeds have also demonstrated anti-diabetic and hypoglycemic properties (4).
Overall, rambutan fruit consumption, in moderation, is acceptable for people with type 2 diabetes.
Important nutritional characteristics for Rambutan
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Fiber content ratio for Rambutan
All nutrients for Rambutan per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||32%||19.97g||2.7 times less than Chocolate|
|Protein||2%||89%||0.65g||4.3 times less than Broccoli|
|Fats||0%||87%||0.21g||158.6 times less than Cheese|
|Carbs||7%||34%||20.87g||1.3 times less than Rice|
|Calories||4%||77%||82kcal||1.7 times more than Orange|
|Fiber||4%||51%||0.9g||2.7 times less than Orange|
|Calcium||2%||51%||22mg||5.7 times less than Milk|
|Iron||4%||82%||0.35mg||7.4 times less than Beef|
|Magnesium||2%||89%||7mg||20 times less than Almond|
|Phosphorus||1%||93%||9mg||20.2 times less than Chicken meat|
|Potassium||1%||92%||42mg||3.5 times less than Cucumber|
|Sodium||0%||85%||11mg||44.5 times less than White Bread|
|Zinc||1%||92%||0.08mg||78.9 times less than Beef|
|Copper||7%||72%||0.07mg||2.2 times less than Shiitake|
|Vitamin A||0%||72%||3IU||5568.7 times less than Carrot|
|Vitamin C||5%||30%||4.9mg||10.8 times less than Lemon|
|Vitamin B1||1%||91%||0.01mg||20.5 times less than Pea|
|Vitamin B2||2%||90%||0.02mg||5.9 times less than Avocado|
|Vitamin B3||8%||64%||1.35mg||7.1 times less than Turkey meat|
|Vitamin B5||0%||96%||0.02mg||62.8 times less than Sunflower seed|
|Vitamin B6||2%||91%||0.02mg||6 times less than Oat|
|Folate||2%||68%||8µg||7.6 times less than Brussels sprout|
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NUTRITION FACTS LABEL
Serving Size ______________
Rambutan nutrition infographic
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.