Rambutan is a tropical fruit from the soapberry family, a relative of lychee and longan, whose white, translucent flesh provides vitamin C, fiber, and antioxidant compounds.
A 100-gram serving of rambutan pulp can supply 21.5 to 69.1 milligrams of vitamin C, equating to roughly 24% to 77% of the Daily Value, according to data compiled from nutritional sources. The same serving provides 0.61 to 6.5 grams of fiber, meeting 3% to 23% of daily fiber needs.
Vitamin C and Antioxidant Content
Vitamin C is a water-soluble vitamin that supports immune and skin health and acts as an antioxidant. Antioxidants neutralize free radicals, which are reactive molecules that can cause illness. Vitamin C also has anti-inflammatory properties, according to research cited in nutritional reports. Consuming enough vitamin C may protect against heart disease by lowering high blood pressure and preventing atherosclerosis, and against certain cancers, according to the same body of research.
The amount of vitamin C in rambutan varies by cultivar. A 2006 study by Marisa M. Wall published in the Journal of Food Composition and Analysis found that the average vitamin C content of rambutan was 36.4 milligrams per 100 grams, ranging from 22.0 milligrams per 100 grams for the R9 cultivar to 47.8 milligrams per 100 grams for the R162 cultivar [1]. The dietary reference intake for vitamin C is 90 milligrams for adult males and 75 milligrams for adult females, according to the Institute of Medicine, meaning that consumption of about 12 to 14 longan fruits would meet the daily vitamin C requirement for the average adult, the study stated [1]. While that figure applies to longan, the study provided parallel data showing rambutan is also a relevant dietary source of the vitamin.
Tropical fruits in general appear to be good sources of ascorbic acid, provitamin A, magnesium, and potassium, which also referenced dietary guidance recommending increased consumption of fruits and vegetables to between 5 and 13 servings per day [1].
Fiber and Digestive Health
A 100-gram serving of rambutan pulp contains 0.61 to 6.5 grams of fiber, meeting 3% to 23% of daily fiber needs, according to nutritional data. Rambutans contain both soluble and insoluble fiber, which aid digestion, the data stated. Soluble fibers are fermented by bacteria in the large intestine, producing short-chain fatty acids that fuel colon cells, control gut inflammation, and help bowel movements pass easily. Insoluble fiber adds bulk to stools, supports regular bowel movements, and slows digestion, which can support blood sugar regulation and a healthy weight.
Eating fiber may lower the risk of colon cancer, heart disease, and type 2 diabetes, according to research cited in nutritional reports. The broader dietary pattern recommended for meeting vitamin and fiber needs is consistent with guidance to increase fruit and vegetable consumption, as noted in the Journal of Food Composition and Analysis [1]. Rambutan’s combination of vitamin C and fiber places it within the category of tropical fruits that the study identified as having favorable nutrient profiles [1].
The fruit’s total soluble solids content, an estimate of sugar content and eating quality, ranges from 17 to 21 degrees Brix at maturity for rambutans, depending on cultivar [1]. The study noted that rambutans are nonclimacteric, meaning they will not continue to ripen and accumulate sugars after harvest, so ripeness at the time of picking is a key determinant of eating quality [1].
Nutrient Profile and Product Variations
The nutritional composition of fresh and canned rambutan varies, and the vitamin C content of fresh rambutan varies depending on where the fruit is grown. A 1-cup serving of canned rambutan in syrup, after draining, contains 123 calories, less than 1 gram of protein, 31.4 grams of carbohydrates, 1.35 grams of fiber, and less than 1 gram of fat, according to the data. The same serving provides 0.099 milligrams of copper, or 11% of the Daily Value; 0.515 milligrams of manganese, or 22%; 2.02 milligrams of niacin, or 13%; and 7.35 milligrams of vitamin C, or 8%.
The 100-gram vitamin C range of 21.5 to 69.1 milligrams cited in nutritional sources reflects the variation that researchers have documented across growing locations and cultivars. The 2006 Journal of Food Composition and Analysis study by Marisa M. Wall specifically noted that nutritional analyses rarely consider cultivar or environment effects on vitamin and mineral content, and that the Hawaii-grown rambutan samples they tested averaged 36.4 milligrams per 100 grams [1].
Safety and Access
Rambutan fruit flesh is considered safe to eat for most people, and allergies have been reported but are uncommon, according to nutritional data.
The fruit has a spiky, leathery outer skin that must be removed before consuming the pulp. Rambutan may be difficult to find in the United States except in specialty stores such as Asian grocery stores, or it can be purchased online, according to the data. That limited availability is one reason the fruit remains less familiar to many U.S. consumers than more widely distributed tropical fruits. For the fruit’s close relatives, NaturalNews.com has reported on lychees, which are known scientifically as Litchi chinensis and are described as a small tropical fruit from the soapberry family, making them a cousin to the equally delicious rambutan and longan [2].
Separate NaturalNews.com coverage has described the lychee as having a rough and leathery outer skin that can be easily peeled when ripe, with white, translucent flesh that has a sweet and juicy taste that some compare to a combination of grapes and roses or pear and watermelon [3]. Another NaturalNews.com article described the litchi as a close relative of the rambutan and the longan and noted that litchis are endemic to southern China, where they have been grown for over 4,000 years [4]. Consumers evaluating rambutan should consider the added sugar content of canned products and individual allergy risk, officials said.
References
- Marisa M. Wall. “Ascorbic acid and mineral composition of longan (Dimocarpus longan), lychee (Litchi chinensis) and rambutan (Nephelium lappaceum) cultivars grown in Hawaii”. Journal of Food Composition and Analysis 19 (2006) 655-663. 2006.
- NaturalNews.com. “10 Things you have to know about the lychee recipes included”. NaturalNews.com. November 20, 2020.
- NaturalNews.com. “Lychee – sources health benefits nutrients uses and constituents at NaturalPediacom”. NaturalNews.com. June 21, 2017.
- NaturalNews.com. “Litchi — sources health benefits nutrients uses and constituents at NaturalPediacom”. NaturalNews.com. September 26, 2017.
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