Rambutan is a tropical fruit native to Southeast Asia, closely related to the lychee and longan. Its name, derived from the Malay word for hair, refers to the soft, pliable, spine-like exterior of the fruit. Beneath the vibrant rind is a translucent white flesh with a mildly sweet and creamy taste. This assessment clarifies the rambutan’s composition and benefits, confirming its standing as a nutritious addition to any eating plan.
Core Nutritional Profile
The flesh of the rambutan is primarily composed of water and carbohydrates, making it a low-calorie option, with approximately 75 to 82 calories per 100-gram serving. It is virtually fat-free and contains only trace amounts of protein, typical of most fresh fruits. Its high water content also contributes significantly to hydration.
The fruit provides a substantial amount of Vitamin C, often supplying a notable percentage of the recommended daily intake per 100 grams. It also contains several B vitamins, including Niacin (B3) and Folate, which play various roles in metabolic function. Rambutan is also a good source of dietary fiber, typically ranging from 1.3 to 2 grams per 100 grams of edible flesh.
Rambutan is particularly rich in the minerals copper and manganese; a 100-gram serving can provide up to 20% of the daily copper requirement. It also contains smaller amounts of iron, magnesium, and potassium. The fruit’s naturally sweet flavor comes from simple sugars, which are packaged with these beneficial vitamins and minerals.
Key Health Advantages
The high Vitamin C concentration directly supports the body’s natural defenses by encouraging the production of white blood cells. This antioxidant also helps protect cells from damage caused by free radicals.
The dietary fiber content, which includes both soluble and insoluble forms, aids in maintaining a healthy digestive system. Insoluble fiber helps add bulk to stool, promoting regularity and reducing the risk of constipation. Soluble fiber acts as a prebiotic, feeding the beneficial bacteria in the gut.
The presence of copper and iron plays a direct role in maintaining overall energy levels. Copper is necessary for the proper growth and maintenance of various cells and is a cofactor in several enzymatic reactions. Iron is a component of hemoglobin, essential for transporting oxygen throughout the body. The fruit also contains various polyphenolic compounds, which contribute to its overall antioxidant capacity.
Safe Consumption and Practical Use
Rambutan is widely available fresh in Asian markets and tropical regions, but it can also be found canned, often packed in syrup. When selecting fresh fruit, look for a vibrant red or reddish-yellow color with pliable, non-brittle spines, as this indicates ripeness. To eat rambutan, simply slice the skin around the middle and peel it back to reveal the translucent flesh.
The edible portion is the sweet, gelatinous flesh surrounding the seed. While the flesh is safe and nutritious, the inner seed and the outer skin should not be consumed. The seeds and skin contain compounds that are considered inedible and may contain minor toxins.
Fresh rambutan should be stored in the refrigerator, where it will maintain its quality for up to two weeks. The fruit can be eaten raw, added to fruit salads, or used as a sweet element in savory dishes. Its low-calorie and high-water profile makes it an excellent choice for a hydrating snack.