Tropical Fruit
Longan
A sweet, juicy tropical fruit related to lychee known for its floral flavor and high sugar content.
Longan is a sweet, fragrant tropical fruit native to Southeast Asia, closely related to lychee but with a more subtle, musky flavor and a smooth, brownish-yellow shell.
fast-digesting high-sugar tropical fruit
Typical serving · 100g
Common varieties · Shixia, Chuliang, Wuyan, Dawuyan
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Longan is a carbohydrate-dense fruit with rapid digestion speed due to its high sugar and low fiber content. It provides quick energy but limited satiety. The macronutrient profile is dominated by simple sugars with trace protein and virtually no fat.
Varieties: Shixia · Chuliang · Wuyan · Dawuyan
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 0.60 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
13 g
Sodium
2 mg
Potassium
266 mg
Glycemic index
55
Glycemic load
8
Water content
82%
Standout compounds
Nutrient highlights
Vitamin C
moderateSupports immune function and collagen synthesis
Potassium
moderateHelps regulate blood pressure and fluid balance
Simple Sugars
highProvides rapid energy for muscles and brain
Riboflavin
lowAids in cellular energy metabolism
Wellness map
Health scores & processing
NOVA processing scale
Minimally processed · Whole food
Raw longan is an unprocessed whole fruit. Canned or dried versions often contain added sugars or syrups, shifting them to processed categories.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietypoor
- Blood sugarpoor
- Nutrient densitymoderate
- Fitness fuelgood
- Processing qualityexcellent
Eat with confidence
Food safety profile
Fresh longan has a low microbial contamination risk, but the thin skin can retain agricultural chemical residues. Washing before peeling is recommended.
Evidence confidence 85%
- Pesticidesmoderate
- Antibioticslow
- Heavy metalslow
- Contaminationlow
Watch for
- Pesticide residues on peel
- Sulfur dioxide in dried varieties
Safer choices
Organic fresh longan to minimize pesticide exposure.
Prep tips
Rinse thoroughly under running water before cracking the shell to prevent transferring residues to the flesh.
Dried or canned longan frequently contains added sulfites or sugar syrups which must be declared on labeling.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
High sugar and low fiber make longan easy to overconsume, limiting its usefulness for weight loss compared to lower-sugar fruits like berries.
Blood sugar
The high proportion of simple sugars can cause rapid blood glucose elevations, making portion control critical for individuals monitoring blood sugar.
Fitness & energy
Provides fast-digesting carbohydrates ideal for quick pre-workout energy or post-workout glycogen replenishment.
Gut health
Contains modest amounts of fiber, but the high sugar content may negatively impact gut microbiome balance if consumed in excess.
Processing quality
Fresh longan is a whole, unprocessed food, though dried and canned versions are often heavily sweetened and processed.
Food safety
Pesticide residue on the inedible peel is the primary concern; washing mitigates this risk effectively.
Common mistakes
Eating large bowls of longan mindlessly due to its small size, leading to excessive sugar and calorie intake.
Best preparation
Enjoy fresh and raw after washing the shell. Pair with a protein or fat source to blunt the glycemic impact.
Practical guide
Best use cases
When and how this food fits real eating patterns.
Pre-workout energy boost
The fast-digesting sugars provide a quick source of energy for high-intensity exercise without causing digestive heaviness.
Natural sweet treat
Satisfies sweet cravings with a whole-food source rather than processed candy or baked goods.
Traditional herbal soups
Often used in Asian culinary traditions to add natural sweetness and flavor to broths, teas, and dessert soups.
Balance sheet
Pros & cons
Upsides
- Provides quick, easily digestible energy
- Good source of vitamin C and potassium
- Whole, unprocessed food when eaten fresh
- Contains beneficial antioxidants
Trade-offs
- High sugar content relative to fiber
- Easy to overconsume due to small size
- Causes rapid blood sugar spikes
- Canned and dried versions often contain added sugars
Fit check
Who is it for?
Great match
- pre-workout carbohydrate loading
- quick energy replenishment
- whole-food sweet cravings
Consider alternatives
- strict ketogenic diets
- blood sugar management
- low-calorie volume eating
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Longan
VS95% alike
Compare with
Lychee
Lychee is slightly higher in vitamin C and has a brighter floral taste, while longan is marginally lower in calories and has a muskier flavor. Both are high in sugar.
Longan is slightly lower in calories and sugar than lychee, but both are high-sugar tropical fruits best eaten in moderation.
This food
Longan
VS85% alike
Compare with
Rambutan
Rambutan offers slightly more fiber and vitamin C than longan, but both share a similar high-sugar, low-fat profile.
Rambutan provides more fiber for satiety, while longan is slightly lower in calories, making both quick-energy tropical treats.
This food
Longan
VS75% alike
Compare with
Grapes
Grapes and longan have similar sugar and calorie profiles, but grapes are more widely available and longan offers a broader micronutrient range including slightly more potassium.
Longan and grapes are nutritionally similar in sugar and calories, both providing quick energy but limited satiety.
This food
Longan
VS70% alike
Compare with
Mango
Mango is significantly higher in vitamin A and folate than longan, but also higher in calories and sugar per serving.
Longan is lower in calories and sugar than mango, making it a lighter choice, though mango provides more vitamin A and fiber.
This food
Longan
VS65% alike
Compare with
Cherries
Cherries have much stronger anti-inflammatory properties and a lower glycemic index compared to longan, making them better for blood sugar control.
Cherries are superior to longan for blood sugar control and anti-inflammatory benefits, while longan provides slightly faster digesting energy.
This food
Longan
VS60% alike
Compare with
Dates
Dates are vastly more calorie-dense and higher in fiber and potassium than longan, serving as a more substantial energy source.
Longan is a much lower-calorie, refreshing alternative to dates, which are dense in calories, carbs, and fiber for sustained energy.
This food
Longan
VS60% alike
Compare with
Dragon Fruit
Dragon fruit is significantly lower in sugar and higher in fiber than longan, making it much better for blood sugar management and gut health.
Dragon fruit is lower in sugar and higher in fiber than longan, making it the better choice for blood sugar control and weight loss.
This food
Longan
VS55% alike
Compare with
Guava
Guava is a nutritional powerhouse with massive amounts of vitamin C and fiber, vastly outperforming longan in satiety and blood sugar control.
Guava provides dramatically more fiber and vitamin C than longan, making it far superior for satiety and blood sugar management.
This food
Longan
VS50% alike
Compare with
Apple
Apples provide significantly more fiber and a lower glycemic impact than longan, promoting better fullness and steadier blood sugar.
Apples are higher in fiber and better for steady blood sugar than longan, while longan provides faster, lighter energy for workouts.
This food
Longan
VS50% alike
Compare with
Banana
Bananas offer more potassium and resistant starch (when slightly green) than longan, but longan is lower in calories and higher in water content.
Bananas provide more potassium and satiety, while longan is lower in calories and sugar, offering a lighter quick-energy snack.
Common questions
FAQ
Answers aligned with how people search for this food.
Is longan high in sugar?
Yes, longan contains about 13 grams of sugar per 100 grams, making it a relatively high-sugar fruit that can spike blood sugar if eaten in large amounts.
Is longan the same as lychee?
No, but they are closely related. Longan has a smooth brown shell and a more subtle, musky flavor, while lychee has a bumpy red shell and a brighter, floral taste.
Can diabetics eat longan?
Diabetics should eat longan with caution and strict portion control due to its moderate glycemic index and high sugar content, which can raise blood glucose quickly.
Is longan good for weight loss?
Longan is not ideal for weight loss. Its high sugar and low fiber content provide limited satiety, making it easy to consume a large amount of calories and sugar quickly.
How many calories are in longan?
There are approximately 60 calories in 100 grams of fresh longan, which is roughly 8 to 10 peeled fruits.
What are the health benefits of longan?
Longan provides vitamin C for immune support, potassium for heart health, and quick-digesting carbohydrates for energy. It also contains antioxidants like corilagin.
Does dried longan have more sugar than fresh?
Yes, dried longan is much higher in sugar and calories per gram because the water is removed, concentrating the natural sugars. Added sweeteners are also common.
How do you eat longan?
Wash the shell, crack it open with your fingers, eat the translucent white flesh, and spit out the hard black pit in the center.
Is longan safe during pregnancy?
In traditional Chinese medicine, longan is sometimes advised against during early pregnancy due to beliefs about its warming properties, but moderate consumption is generally considered safe from a nutritional standpoint.
What does longan taste like?
Longan tastes sweet and floral with a slightly musky, earthy undertone. It is less tart and more subtly flavored than lychee.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons