Benefits of Eating Rambutan

On the outside, rambutan (Nephelium lappaceum), a tropical fruit native to Southeast Asia, has a reddish-green, hairy appearance and is often described as resembling sea urchins.

However, don't let that deter you; on the inside, the smooth, sweet-tart-tasting fruit offers delicious flavor and nutrients. Rambutan contains fiber, vitamins, minerals, and plant-based phytonutrients.

If you are interested in trying them but are unsure how to eat them, read on to learn more about how to skin the fruit, its nutrition facts, potential health benefits, and more.

Tasting Rambutan for the First Time 

The name "rambutan" comes from the Malay word "rambut," meaning "hair." Rambutan belongs to the same family as lychee and longan; its taste ranges from sweet to sour depending on its growing stage. Its texture can be described as similar to that of a grape. While the exterior is odd-looking, the inside of the rambutan is smooth.

How to Open Rambutan Skin

Wash the fruit thoroughly and use your fingers (to peel), your mouth (to nibble), or a knife to crack the fruit. If using a knife, slice around the middle of the fruit, similar to how you would an avocado. Deep enough to peel it, but not too deep that you are piercing the fruit. Once you crack the fruit, peel off the top and pull out the white flesh (aril). Inside the white flesh is a seed (pit). Bite into the rambutan and spit out the pit or cut it out.

Consume rambutan raw for a refreshing, sweet, tart snack, or muddle it into cocktails, desserts, juice, smoothies, and jam. The flavor is similar to lychee but slightly tarter.

Rambutan Compounds and Nutrition Profile 

The United States Department of Agriculture (USDA) Nutrient Database does not list the nutrition facts for fresh rambutan. However, they list facts for 1 cup of rambutan canned in syrup and drained (150g).

• Calories: 123
• Fat: 0.3 grams (g)
• Carbohydrates: 31.3 g
• Fiber: 1.4 g
• Protein: 1 g
  
• Sugars: Not specified
• Sodium: 16.5 milligrams (mg)
• Calcium: 33 mg
• Vitamin C: 7.4 mg
• Magnesium: 10.5 mg
• Phosphorus: 13.5 mg
• Manganese: 0.5 mg
• Copper: 0.099 mg

Benefits of Eating More Rambutan

Rambutan is a good source of vitamin C, minerals, and plant-based compounds. Its roots and skin have been used in different countries to treat fevers and other ailments.

Good Source of Vitamin C

Like many fruits, rambutan is a good source of vitamin C. This water-soluble vitamin assists in iron absorption, plays a role in immune function, wound healing, and collagen production, and is a potent antioxidant.

The Recommended Dietary Allowance (RDA) of vitamin C is 90 mg for men and 75 mg for women. A 1-cup serving of rambutan provides about 8%-10% of your daily vitamin C needs.

Fiber Promotes Gut Health

Fruit contains fiber, which increases bowel regularity and elimination. Fiber is an essential nutrient, and adequate intake is linked to better metabolic health and reduced risk of certain cancers, obesity, heart disease, and more.

Optimizing fiber intake also improves your gut's flora (healthy bacteria). Having more good bacteria assists in controlling bad bacteria. Higher levels of harmful bacteria, compared to good, are referred to as dysbiosis and are linked to several adverse health outcomes.

Contains Manganese and Copper

Rambutan contains the micronutrients manganese and copper. Manganese is a cofactor for several enzymes involved in bone formation and plays a role in carbohydrate and fat metabolism.

Copper, an essential mineral, is also a cofactor for several enzymes and is involved in energy production, iron metabolism, connective tissue synthesis, and neurotransmitter synthesis.

Other Potential Benefits

Some research suggests that rambutan peel extracts contain plant-based compounds (such as corilagin, ellagic acid, and geraniin). These compounds may benefit blood sugar (glucose) and other protective mechanisms, such as:

• Antibacterial
• Anti-inflammatory
• Antimicrobial
• Anticancer
• Cardioprotective effects

However, most of these studies were conducted in test tubes and animals, so more research is needed.

Seasonality and Rambutan Ripeness 

Rambutan should be bright red, orange, or yellow in color, uniform in size, and free of blemishes. It is ripe and fresh when the tendrils or spines (hair-like outer parts) are not too dry or crispy. If the fruit feels light, it could indicate that the flesh is shrinking and the fruit is overripe. Brownish-colored fruit is also a sign that the fruit is too ripe.

The seasonality of rambutan depends on where it is grown, but it is usually available in winter (December/January) and fall.

Should Anyone Not Eat Rambutan?

If you are allergic to rambutan, you should not consume it. You may also need to avoid it if you are allergic to fruits within the same family, such as lychee. You may want to be cautious if you have other types of allergies. Reach out to a healthcare provider if you are uncertain. If you have irritable bowel syndrome and must follow a low FODMAP diet, rambutan may not be for you.

Summary

Rambutan is an interesting and nutritious fruit. Once you get past its appearance, you can enjoy its grape-like texture and refreshing, tart flavor. Find it in specialty markets or ask your local grocery store if they carry it seasonally. You may also choose to purchase it canned. Eat it whole, spit out the pit, or add it to smoothies, desserts, or cocktails.

Adding new and exotic foods to your diet is a great way to make eating joyful and increase your nutrient variety. If you are allergic to rambutan, stay away from it, and use caution if you are allergic to other fruits like lychee, which belong to the same family.