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Vietnamese Rambutan: Nutrition & Special Health Benefits

Updated: Nov 11, 2022

Rambutan is a tropical fruit native to Vietnam. When eating rambutan, the fruit's white flesh has a lightly sweet taste and seeds in the center. The following article on Vagrofood, the agriculture wholesale company in Vietnam who can supply rambutan in bulk, will explain what effects rambutan has and whether rambutan fruit is good.

Vietnamese rambutan exported from Vagrofood are highly regarded on the international market

1. Rambutan nutrition facts

One cup of rambutan provides 72 calories, 1.4g of protein, 18g of carbohydrates, and 0.2g of fat. Rambutan is a good source of vitamin C, manganese, and copper. The USDA reports that rambutan provides the following nutrition information:

+ Fiber: The flesh provides about 1.3-2 grams of fiber per 100 grams - similar to the amount found in apples, oranges, or pears.

+ Vitamin C: VitC in rambutan helps the body absorb iron from food more efficiently. This vitamin also acts as an antioxidant, protecting your body's cells from damage. Eating 5-6 rambutans will meet 50% of the body's daily vitamin C needs.

+ Copper: Rambutan also contains a significant amount of copper, which helps in the development and maintenance of various cells, including bones, the brain, and the heart.

+ Other minerals: Rambutan also provides small amounts of manganese, phosphorus, potassium, magnesium, iron, and zinc. Eating 100 grams (or about four berries) will meet 20% of the daily copper requirement and 2-6% of the recommended intake of other nutrients.

Although rambutan skins and seeds also contain some nutrients, antioxidants, and other beneficial compounds, they also have some compounds that are harmful to humans, so it is advisable to avoid eating the seeds altogether.

Vietnamese rambutan is a good source of vitamin C, manganese, and copper

2. Promotes digestive system activity

Rambutan is a good source of soluble and insoluble fiber, which can prevent constipation and improve symptoms of certain gut disorders, which means rambutan can promote a healthy digestive system:

Insoluble fiber: makes up 50% of the total fiber, passes through the intestines without being digested, contributes to the weight of stools, and increases the speed of bowel movement, thereby reducing the risk of constipation.

Soluble fiber: Provides food for the beneficial bacteria in the intestinal tract. In turn, these bacteria produce short-chain fatty acids like acetate, propionate, and butyrate that help feed cells in the gut, reduce inflammation, and improve symptoms of intestinal disorders such as irritable bowel syndrome (IBS), ulcerative colitis, and Crohn's disease.

Rambutan is a good source of soluble and insoluble fiber

3. Lowers Diabetes Risk

Like other fruits, eating rambutan can prevent weight gain and promote weight loss over time. With about 75 calories and 1.3 to 2 grams of fiber in 100 grams, rambutan is relatively low in calories compared to the amount of fiber it provides. This means that eating rambutan keeps you fuller for longer, reduces the likelihood of overeating, and aids in weight loss.

In addition, the soluble fiber in rambutan can dissolve with water to form a gel-like compound in the intestines, slowing digestion and absorption of nutrients, helping you reduce cravings and stay full longer.

4. Rambutan Helps Fight Infection

Various compounds in the rambutan flesh and peel may strengthen your immune system and help fight infection. Eating rambutan can help support the immune system in many ways. Specifically:

Rambutan is rich in vitamin C, which promotes the production of white blood cells that the body needs to fight infections.

Rambutan peels have long been used to fight infections because they contain compounds that protect the body from viral and bacterial infections. However, although some people still eat the shells, most rambutan peels are generally considered inedible.

5. Reduce Risk Of Kidney Stones

Additionally, rambutan may also prevent kidney stones. The most common forms of kidney stones contain calcium. Greater potassium consumption through fruits like rambutan increases calcium resorption in the kidneys.

This hypothesis has been backed up by several observational studies linking higher potassium intakes with lower rates of kidney stone development.

6. How To Eat Rambutan

Rambutan can be purchased fresh, canned, juiced, or dried to make jam. If you want to choose fresh rambutan fruit, you can rely on the color of its spikes to ensure the fruit is ripe. The redder the rambutan spines, the sweeter the fruit will be.

You should remove the rambutan skin before eating by using a knife to cut across the peel, then swirl the two sides of the peel with two hands to reveal the white flesh inside. The flesh of the fruit is edible, while the seeds of the rambutan are not. You can remove the seeds with a knife or spit after you have eaten the flesh.

The pulp of rambutan can be combined in many different recipes, salads, smoothies, ice cream, and cakes.

In general, rambutan is a very nutritious fruit and offers many health benefits, such as Weight loss, digestive stimulation, and increased resistance to infection. The ripe rambutan season usually lasts from April to June of the solar calendar.

eating Vietnamese rambutan is fresh, cheap, and easy to incorporate into the human diet

At these times, eating rambutan is fresh, cheap, and easy to incorporate into the human diet. You can find and buy Vietnamese rambutan at the supermarket near your home. Maybe the stores near your home have been using rambutan imported by Vagrofood, a supplier and exporter of Vietnamese fruits worldwide.

If you have not found Vietnamese rambutan in your area, contact Vagrofood immediately. We will guide you wholeheartedly.


Address: No. 26, N1 Street, Phu My Hiep Residential Area, Dong An Town, Tan Dong Hiep Ward, Di An City, Binh Duong Province, Vietnam.

Hotline: +84 3799 321 09


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