KETO VERDICTLIMIT
Lychees are not ideal for keto at ~15.2g net carbs per 100g. High sugars and low fiber make them easy to overdo—best avoided, or use only as a tiny, pre-planned treat.
Is Lychee Keto?
Other
Lychees are not ideal for keto at ~15.2g net carbs per 100g. High sugars and low fiber make them easy to overdo—best avoided, or use only as a tiny, pre-planned treat.
- Net carbs (100g)15.2g
- Protein (100g)0.8g
- Fat (100g)0.3g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
15.2g
Total Carbs
17g
Fiber
1.3g
Protein
0.8g
Fat
0.3g
Calories
66
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Not recommended: ~15.2g net carbs per 100g is high for keto
- Low fiber relative to sugars offers little glycemic buffering
- Fructose-heavy sugars are rapidly used and can disrupt ketosis
- Minimal satiety: very low fat and protein despite sugars
- Small fruit units encourage overeating unless weighed
- If used, keep to a very small portion and pair with fat/protein
HEALTH BENEFITS
- Excellent vitamin C source supporting collagen and immunity
- Polyphenols (e.g., gallic/ellagic acids) provide antioxidant activity
- Contains copper and manganese for enzymatic and bone health
- May support cardiovascular markers when part of balanced diets
- Potential anti-inflammatory compounds are present
- Whole-fruit nutrients are positives—just not keto-aligned in typical portions
PREPARATION SUGGESTIONS
VERY SMALL PORTION
Limit to 2–3 lychees (~20–30g pulp) as a rare treat; log the carbs.
SPECIAL OCCASION ONLY
Serve shared portions at celebrations to cap intake.
WITH NUTS
Pair 2–3 lychees with a few macadamia-nuts or almonds to improve macros.
INFUSED WATER
Crush 1–2 lychees into sparkling-water with lime; strain solids to keep carbs lower.
EXOTIC SMOOTHIE
Blend a spoonful of pulp with coconut-milk-unsweetened and mct-oil—for carb-cycling days only.