Fruit

Rambutan

Health
ScoreC

Rambutan is a tropical fruit native to Southeast Asia with a distinctive hairy exterior and translucent white flesh, providing light calories with modest vitamin C and niacin content for cellular health.

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Why Rambutan scores 56

Nutrient density11

Protein quality2

Fiber content4

Healthy fats5

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Manganese 21%Niacin 12%Copper 10%Vitamin C 7.6%Folate 2.8%

Nutrition

per_100g

Calories

0.7g

Protein

20.9g

Carbs

0.2g

Fat

0.9g

Fiber

Health benefits

Antioxidant and anti-inflammatory support

moderate evidence

Polyphenols including gallic acid, ellagic acid, and catechins scavenge free radicals and modulate inflammatory pathways, reducing oxidative stress markers associated with chronic disease

Immune function enhancement

strong evidence

Vitamin C (4.9mg/100g) serves as a cofactor for collagen synthesis and stimulates neutrophil and lymphocyte production while enhancing interferon response

Copper-dependent oxidative enzyme support

moderate evidence

Copper facilitates cytochrome c oxidase and ceruloplasmin activity, critical for ATP production and ferroxidase function protecting against iron-mediated oxidative damage

Cardiovascular metabolic health

moderate evidence

Niacin (1.352mg) improves HDL cholesterol and reduces triglycerides via SIRT1 activation and GPR109A signaling in vascular endothelium

Antimicrobial and gut barrier integrity

emerging evidence

Polyphenolic compounds exhibit selective antimicrobial activity against pathogenic bacteria while potentially promoting beneficial microbiota and tight junction protein expression

Pairs well with

·Pair with lime juice because citric acid enhances polyphenol bioavailability and vitamin C absorption through pH reduction in the small intestine
·Combine with raw almonds because the fat content facilitates lipophilic antioxidant absorption and provides complementary magnesium for enzyme cofactor functions
·Mix into Greek yogurt because the probiotics support polyphenol metabolism via the gut microbiota-generated phenolic acid pathway (phenylacetyl-CoA metabolism)
·Serve with fresh mint because menthol enhances digestive enzyme secretion and may improve polyphenol extraction in the GI tract

Practical tips

·Best timing: midday
·Select rambutans with bright red color and fresh, pliable hairs; avoid darkened or shriveled specimens indicating oxidative degradation of antioxidant compounds
·Consume the peel as a tea or extract when possible, as research suggests the rind contains 3-5× higher polyphenol concentrations than flesh alone
·Refrigerate at 4-8°C for up to 14 days; do not freeze, as ice crystal formation disrupts cell membranes and reduces bioactive compound stability
·Eat within 2-3 hours of peeling to maximize vitamin C retention, as exposure to oxygen causes rapid ascorbate oxidation (degradation rate ~5-10% per hour at room temperature)
·Consume as a whole fruit rather than juiced to retain fiber content (0.9g), which modulates glucose absorption and supports prebiotic effects