Litchi Calories & Nutrition (लीची)

Litchi has 54 calories per 1 katori (54 kcal per 100 g)

Fruits Health Rating: 7/10 Best time: Evening snack
54 kcal

Litchi Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Litchi broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
1 katori standard 100 g 54 kcal 1 g 11.4 g 0.3 g
2 katoris 200 g 108 kcal 2 g 22.8 g 0.6 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Litchi to your thali See the total calories of your whole meal.
Nutrition Facts — Litchi (per 1 katori)
Nutrient Per serving Per 100 g % DV*
Calories 54 kcal 54 kcal 3%
Protein 1 g 1 g 2%
Carbohydrates 11.4 g 11.4 g 4%
Fat 0.3 g 0.3 g 0%
Fiber 1.3 g 1.3 g 5%
Sugar 9.3 g 9.3 g 19%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 1 g · 8%
Carbs 11.4 g · 87%
Fat 0.3 g · 5%
Burn it off

Minutes of activity to burn 54 kcal (70 kg adult):

Brisk walking 12 min
Cycling 8 min
Running 6 min
Yoga 15 min

Is Litchi good for weight loss?

Yes — a good choice

Litchi carries roughly 54 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Is Litchi good for muscle gain?

Mainly an energy food

Litchi provides about 1 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 1.9 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Litchi

Eat the whole fruit instead of juice to keep the fibre and stay full longer. Works well as a mid-morning or evening snack.

About Litchi

Juicy, fragrant summer fruit grown widely in Bihar.

Frequently asked questions about Litchi

1 katori litchi (100 g) contains approximately 54 calories, along with 1 g protein, 11.4 g carbohydrates and 0.3 g fat.

1 katori litchi (100 g) mein lagbhag 54 calorie aur 1 g protein hota hai. Isme 11.4 g carbs aur 0.3 g fat bhi hota hai.

1 कटोरी लीची (100 ग्राम) में लगभग 54 कैलोरी और 1 ग्राम प्रोटीन होता है। इसमें 11.4 ग्राम कार्बोहाइड्रेट और 0.3 ग्राम फैट भी होता है।

100 g of Litchi contains about 54 calories, 1 g protein, 11.4 g carbs and 0.3 g fat.

2 katoris works out to roughly 108 calories and 2 g of protein in total.

Yes — a good choice. Litchi carries roughly 54 kcal per 100 g, which is low for an everyday Indian food. You can fit reasonable portions into a fat-loss diet without much trouble, as long as the rest of your day stays within your calorie target.

Litchi contains about 1 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Litchi provides roughly 11.4 g of carbohydrates and 9.3 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Litchi is best eaten at evening snack.

For a 70 kg adult, burning the roughly 54 calories in 1 katori litchi takes brisk walking for about 12 minutes, or cycling for about 8 minutes, or running for about 6 minutes, or yoga for about 15 minutes.

Compare Litchi with other foods

Litchi vs Banana Litchi vs Apple Litchi vs Ber Litchi vs Cherries Litchi vs Chikoo

Similar foods in Fruits

Banana

105 kcal

Apple

94 kcal

Ber

49 kcal

Cherries

60 kcal

Chikoo (Sapota)

73 kcal

Custard Apple (Sitaphal)

99 kcal

Trending Indian foods

Chai (Tea)

75 kcal

Biryani

350 kcal

Curd (Yogurt)

98 kcal

Chana Masala

180 kcal

Rajma

165 kcal

Dal

120 kcal

Palak Paneer

220 kcal

Pav Bhaji

400 kcal

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.