Longan has 60 kcal and 1.3 g protein per 100 g. Similar to lychee but milder and less aromatic. The thin shell and seed account for 30–35% of total weight — weigh the translucent flesh only.
How should I track Longans?
When tracking Longans, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.