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Rambutan nutrition, glycemic index, calories, net carbs & more

Rambutan, canned, syrup pack
*all the values are displayed for the amount of 100 grams

Rambutan Glycemic index (GI)

59
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on October 12, 2021
Education: General Medicine at YSMU

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.

References

  1. https://www.researchgate.net/publication/244989537
  2. Glycaemic index and glycaemic load of commonly consumed Thai fruits
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579595/
  4. Effects of Rambutan Seeds To Blood Glucose
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: October 12, 2021

Important nutritional characteristics for Rambutan

Rambutan
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
59 (medium)
Insulin index ⓘ
N/A
Calories
82
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
19.97 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, drained (150 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-0.7 (alkaline)
70% Vitamin C
68% Net carbs
66% Carbs
57% Manganese
49% Calcium
Explanation: The given food contains more Vitamin C than 70% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Net carbs, Carbs, Manganese, and Calcium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 7% 14% 5% 4% 4% 2% 3% 22% 45% 0% 0%
Calcium: 22 mg of 1,000 mg 2%
Iron: 0.35 mg of 8 mg 4%
Magnesium: 7 mg of 420 mg 2%
Phosphorus: 9 mg of 700 mg 1%
Potassium: 42 mg of 3,400 mg 1%
Sodium: 11 mg of 2,300 mg 0%
Zinc: 0.08 mg of 11 mg 1%
Copper: 0.066 mg of 1 mg 7%
Manganese: 0.343 mg of 2 mg 15%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Manganese
0.343 mg
TOP 43%
Calcium
22 mg
TOP 51%
Copper
0.066 mg
TOP 72%
Iron
0.35 mg
TOP 82%
Sodium
11 mg
TOP 85%
Magnesium
7 mg
TOP 89%
Zinc
0.08 mg
TOP 92%
Potassium
42 mg
TOP 92%
Phosphorus
9 mg
TOP 93%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 17% 4% 6% 26% 2% 5% 6% 0% 0%
Vitamin A: 3 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4.9 mg of 90 mg 5%
Vitamin B1: 0.013 mg of 1 mg 1%
Vitamin B2: 0.022 mg of 1 mg 2%
Vitamin B3: 1.352 mg of 16 mg 8%
Vitamin B5: 0.018 mg of 5 mg 0%
Vitamin B6: 0.02 mg of 1 mg 2%
Folate: 8 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
4.9 mg
TOP 30%
Vitamin B3
1.352 mg
TOP 64%
Folate
8 µg
TOP 68%
Vitamin A
3 IU
TOP 72%
Vitamin B2
0.022 mg
TOP 90%
Vitamin B1
0.013 mg
TOP 91%
Vitamin B6
0.02 mg
TOP 91%
Vitamin B5
0.018 mg
TOP 96%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

21% 79%
Protein:
Daily Value: 1%
0.65 g of 50 g
1%
Fats:
Daily Value: 0%
0.21 g of 65 g
0%
Carbs:
Daily Value: 7%
20.87 g of 300 g
7%
Water:
Daily Value: 4%
78.04 g of 2,000 g
4%
Other:
0.23 g

Fiber content ratio for Rambutan

0.9% 19.97%
Sugar: 0 g
Fiber: 0.9 g
Other: 19.97 g

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 Chocolate
Protein 2% 89% 0.65g 4.3 times less than Broccoli Broccoli
Fats 0% 87% 0.21g 158.6 times less than Cheese Cheese
Carbs 7% 34% 20.87g 1.3 times less than Rice Rice
Calories 4% 77% 82kcal 1.7 times more than Orange Orange
Fiber 4% 51% 0.9g 2.7 times less than Orange Orange
Calcium 2% 51% 22mg 5.7 times less than Milk Milk
Iron 4% 82% 0.35mg 7.4 times less than Beef Beef
Magnesium 2% 89% 7mg 20 times less than Almond Almond
Phosphorus 1% 93% 9mg 20.2 times less than Chicken meat Chicken meat
Potassium 1% 92% 42mg 3.5 times less than Cucumber Cucumber
Sodium 0% 85% 11mg 44.5 times less than White Bread White Bread
Zinc 1% 92% 0.08mg 78.9 times less than Beef Beef
Copper 7% 72% 0.07mg 2.2 times less than Shiitake Shiitake
Vitamin A 0% 72% 3IU 5568.7 times less than Carrot Carrot
Vitamin C 5% 30% 4.9mg 10.8 times less than Lemon Lemon
Vitamin B1 1% 91% 0.01mg 20.5 times less than Pea Pea
Vitamin B2 2% 90% 0.02mg 5.9 times less than Avocado Avocado
Vitamin B3 8% 64% 1.35mg 7.1 times less than Turkey meat Turkey meat
Vitamin B5 0% 96% 0.02mg 62.8 times less than Sunflower seed Sunflower seed
Vitamin B6 2% 91% 0.02mg 6 times less than Oat Oat
Folate 2% 68% 8µg 7.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 82
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 11mg
7%
Total Carbohydrate 21g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 22mg 2%

Iron 0mg 0%

Potassium 42mg 1%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Rambutan nutrition infographic

Rambutan nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.