Nutritional value of rambutan,
According to the USDA, one cup of canned rambutan, packed in syrup and drained (150g), provides the following nutritional value:
Protein: 1.4 g
Fat: 0.2 g
Carbohydrates: 18 g
Fiber: 1.4 g
Vitamin C: 4.5 mg (5% of the Daily Value or DV)
Copper: 0.1 mg (11% of the DV)
Manganese: 0.5 mg (22% of the DV)
- Calories: 72
- Protein: 1.4 g
- Fat: 0.2 g
- Carbohydrates: 18 g
- Fiber: 1.4 g
- Vitamin C: 4.5 mg (5% of the Daily Value or DV)
- Copper: 0.1 mg (11% of the DV)
- Manganese: 0.5 mg (22% of the DV)
is a fruit native to Southeast Asia and is closely related to several other edible tropical fruits including the lychee, longan, pulasan, and guinea. The fruit is round to oval single-seeded drupe, 3–6 cm (rarely to 8 cm) long and 3–4 cm broad, borne in a loose pendant cluster of 10–20 together. The leathery skin is reddish (rarely orange or yellow) and covered with fleshy pliable spines, hence the name, which means ‘hairs’. The fruit flesh, the aril, is translucent, whitish or very pale pink, with a sweet, mildly acidic flavor reminiscent of grapes.
It is rich in vitamin C, which is a potent antioxidant that protects your cells from damage and may lower your risk of cancer12.
It contains folate, which is essential for healthy cell division and DNA duplication, and is especially important for pregnant women to prevent birth defects.
It provides potassium, which helps your heart, kidneys, and muscles function properly.
It has dietary fiber, which can improve your digestion, reduce constipation and feed the good bacteria in your gut.
It has several polyphenols, which are beneficial plant compounds that may lower diabetes risk, support cancer prevention, reduce the risk of kidney stones, and support bone and heart health
Rambutan is a fruit that is safe for people with diabetes to eat, as long as they consume it in moderation and monitor their blood sugar levels. Rambutan has a moderate glycemic index, meaning it does not significantly increase blood sugar levels. Rambutan peel extract may increase insulin sensitivity and reduce fasting blood sugar levels and insulin resistance, according to cell and animal studies. Increased consumption of rambutan may also decrease the risk of illness. The seed of rambutan can help balance blood sugar levels and manage glucose levels to avoid further symptoms of diabetes.
However, rambutan also has some risks for people with diabetes. It is a sweet fruit that contains natural sugars, so eating too much rambutan can cause a spike in blood sugar levels, which can be dangerous for people with diabetes. Some people may also be allergic to rambutan or other fruits in the same family, such as lychee or longan, and experience symptoms such as itching, swelling, and difficulty breathing2.
Therefore, if you have diabetes and want to eat rambutan, it is important to do so in moderation and under the guidance of a healthcare professional. A small serving size of 1-2 fruits per day is recommended. You should also check your blood sugar levels closely after eating rambutan to ensure they remain within a safe range.
500 Grams, PKT