Longan vs Grapefruit: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Grapefruit is generally healthier
Grapefruit comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (42 vs 60), more fiber (1.6g vs 1.3g), less sugar (7g vs 14g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Grapefruit
42 kcal
More Protein
Longan
1.3g
More Fiber
Grapefruit
1.6g
Less Sugar
Grapefruit
7g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Longan | Grapefruit | Difference |
|---|---|---|---|
| Calories | 60kcal | 42kcal✓ | +18.0kcal |
| Protein | 1.3g✓ | 0.8g | +0.5g |
| Carbohydrates | 15g | 11g✓ | +4.0g |
| Fat | 0.1g | 0.1g | 0.0g |
| Fiber | 1.3g | 1.6g✓ | -0.3g |
| Sugar | 14g | 7g✓ | +7.0g |
| Sodium | 0mg | 0mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Longan
Grapefruit
Diet Compatibility
Longan
Grapefruit
When to Choose Longan
- ✓Higher in protein (1.3g vs 0.8g)
- ✓Lower sodium (0mg vs 0mg)
Common Uses
When to Choose Grapefruit
- ✓Lower in calories (42 vs 60)
- ✓More fiber (1.6g vs 1.3g)
- ✓Lower in carbs (11g vs 15g)
- ✓Less sugar (7g vs 14g)
Common Uses
Longan vs Grapefruit: Nutritional Analysis
Longan is more calorie-dense at 60 calories per 100g compared to 42 for Grapefruit, a difference of 18 calories. On the protein front, Longan delivers more with 1.3g per 100g versus 0.8g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Longan and Grapefruit tell different nutritional stories. Longan provides 15g of carbohydrates, 0.1g of fat, and 1.3g of fiber per 100g, while Grapefruit contains 11g carbs, 0.1g fat, and 1.6g fiber. The higher fiber content in Grapefruit supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Longan contains 14g while Grapefruit has 7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Grapefruit is the lower-calorie choice at 42 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Longan provides more protein (1.3g/100g), supporting muscle repair and growth.
- For sustained energy: Grapefruit offers more fiber (1.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Longan or Grapefruit?
Longan has more calories with 60 kcal per 100g, compared to Grapefruit with 42 kcal. That's a difference of 18 calories per 100g serving.
Is Longan healthier than Grapefruit?
Based on our nutritional analysis, Grapefruit is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Grapefruit has 42 calories, 0.8g protein, and 1.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Longan and Grapefruit?
Longan has more protein with 1.3g per 100g, compared to Grapefruit with 0.8g. Longan provides 0.5g more protein per 100g serving.
Which is better for weight loss, Longan or Grapefruit?
For weight loss, Grapefruit is the better choice with only 42 calories per 100g compared to 60 calories in Longan. Grapefruit also offers 1.6g of fiber per 100g, which helps you feel fuller longer.
Does Longan or Grapefruit have fewer carbs?
Grapefruit has fewer carbs with 11g per 100g, compared to Longan with 15g. If you're following a low-carb diet, Grapefruit is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.