Does Longan Fruit Have a Lot of Sugar?

January 7, 2026 •

3 min read

Although longan fruit is prized for its delicious, sweet flavor, its sugar content is a frequent topic of discussion. A 100-gram serving of fresh longan contains around 15 grams of carbohydrates, which are predominantly natural sugars. While this is a notable amount, understanding the context is key to assessing how this tropical fruit fits into a healthy diet.

Quick Summary

Longan fruit contains a moderate amount of natural sugar, primarily fructose, with a low glycemic index, meaning it can be consumed in moderation. The sugar content, especially in its dried or canned forms, is higher. Portion control and preparation method are crucial for managing sugar intake, especially for those with health conditions like diabetes.

Key Points

Moderate Sugar Content: Fresh longan has a moderate amount of natural sugar, similar to other sweet tropical fruits like lychee and grapes.
Low Glycemic Index: Despite its sweetness, fresh longan has a low glycemic index of 45, which helps prevent sharp blood sugar spikes.
Dried vs. Fresh: Dried and canned longan have a much higher sugar and calorie concentration than fresh fruit due to water removal or added syrups.
Moderation is Key: Enjoying fresh longan in small, controlled portions is recommended for managing sugar intake, especially for those with diabetes.
Pairing Improves Absorption: Combining longan with fiber or protein can help slow down the absorption of its natural sugars.
Rich in Nutrients: In addition to its sugar content, longan is a good source of vitamin C, antioxidants, and minerals.

Understanding Longan Fruit's Sugar Content

Longan fruit, often called 'dragon's eye' due to its appearance when peeled, is known for its translucent, juicy flesh and intensely sweet taste. Its sweetness is a result of natural sugars, including sucrose, glucose, and fructose. The precise sugar level can vary depending on factors such as the specific cultivar and ripeness of the fruit. For a 100-gram serving of fresh longan, the carbohydrate content is approximately 15.14 grams, with a large portion of this being natural sugar.

Comparing Fresh, Dried, and Canned Longan

It's important to distinguish between fresh and processed longan, as their nutritional profiles differ significantly. When longan is dried, the water is removed, concentrating the sugars and other nutrients into a smaller, more calorie-dense package. Canned longan is often packed in syrup, which dramatically increases its overall sugar content due to added sugars.

Here is a comparison of 100-gram portions of different longan preparations:

Fresh Longan: A 100g serving contains about 60 calories and 15 grams of carbohydrates.
Dried Longan: A 100g portion can contain significantly more, with one source reporting up to 325 calories and 76.3 grams of carbohydrates, including over 62 grams of sugar.
Canned Longan: The sugar content is also much higher due to the syrup, which contains added sucrose and other sweeteners.

This is why nutritionists recommend fresh longan for those monitoring their sugar intake, with dried and canned versions best enjoyed as an occasional treat.

Longan and its Glycemic Impact

Despite its sweetness, longan has a low glycemic index (GI) of 45, which is lower than many common fruits like pineapple or watermelon. The glycemic index measures how quickly a food causes blood sugar levels to rise. A low GI means the sugars in longan are absorbed more slowly, leading to a more gradual increase in blood glucose. This is why, in moderation, fresh longan can be included in a balanced diet, even for individuals with diabetes. However, portion control is still crucial, as eating too much at once can overwhelm the body and cause a blood sugar spike.

A comparative look at sugar in popular fruits

To put longan's sugar content into perspective, let's compare it with other popular fruits. This table provides an overview of the approximate sugar content per 100-gram serving of fresh fruit.


Fruit	Approximate Sugar (per 100g)
Longan	15 g
Lychee	15 g
Apple	10 g
Banana	12 g
Grapes	16 g
Watermelon	6 g

As the table shows, longan's sugar content is comparable to that of other naturally sweet fruits like lychee and grapes. The key takeaway is not that it has an 'excessive' amount of sugar compared to other fruits, but rather that portion size is the most important factor to manage.

How to enjoy longan healthily

For those watching their sugar intake, several strategies can help make longan a healthy and enjoyable part of their diet:

Portion Control: Stick to a small handful (around 10-20 pieces) of fresh longan to keep sugar intake in check.
Choose Fresh: Opt for fresh longan over dried or canned versions, as they contain less concentrated sugar and no added syrup.
Pair with Protein or Fiber: Eating longan alongside a source of protein or fiber, like nuts or yogurt, can help slow sugar absorption and stabilize blood sugar levels.
Timing is Key: Consider eating longan as a snack between meals rather than on its own, especially for individuals with diabetes.

Conclusion

In summary, fresh longan fruit does contain a significant amount of natural sugar, but its low glycemic index means that it affects blood sugar levels more gradually than many people might assume. The key to enjoying it without negatively impacting your health is moderation and mindful eating, especially for individuals with diabetes or those managing their weight. Choosing fresh over dried or canned longan and pairing it with fiber-rich foods are simple strategies to reap its nutritional benefits while managing your overall sugar consumption. When consumed responsibly, longan can be a delicious and beneficial addition to a balanced diet, offering a wealth of vitamins and antioxidants.

Longan vs. Lychee Comparison offers more insight into the nutritional differences between these similar fruits.

Frequently Asked Questions

No, fresh longan is not inherently bad. While it contains sugar, it also offers beneficial nutrients like Vitamin C and antioxidants. The key is moderation. For healthy individuals, the natural sugars in whole fruits like longan are processed differently by the body compared to refined sugars in processed foods.

Dried longan is significantly higher in sugar and calories than fresh longan. The drying process removes water, concentrating the natural sugars. For instance, a 100g serving of fresh longan has about 15g of carbs, while the same amount of dried can have over 62g of sugar.

Yes, people with diabetes can consume fresh longan in moderation. Because it has a low glycemic index, it won't cause a rapid blood sugar spike like high-GI fruits. However, it's crucial to stick to small portion sizes and consult a healthcare provider for personalized dietary advice.

A healthy serving of fresh longan is typically a small handful, or around 10-20 pieces. For those watching their sugar, a smaller portion is best. This amount provides nutrients without excessively impacting blood sugar.

To reduce the glycemic impact of longan, eat it with a meal containing protein and fiber, such as nuts or plain yogurt. You can also try consuming it between meals rather than on an empty stomach to help stabilize blood sugar levels.

Longan's sugar content is quite comparable to lychee, which is also a tropical fruit with a sweet flavor. It is slightly lower in sugar per 100g than grapes, which have around 16g of sugar per 100g. In general, it falls within the range of many naturally sweet fruits.

The sugar in longan fruit is natural fruit sugar, which primarily consists of sucrose, glucose, and fructose. These are different from the added, refined sugars found in processed sweets.