What Is Longan?

Longan, also known as dragon’s eye, is a tropical fruit native to southern Asia. It is harvested from the Dimocarpus longan tree and belongs to the same plant family as lychee. Longan is typically consumed fresh or dried and is known for its sweet, floral flavor.

In traditional Chinese medicine, longan is valued for its calming properties and is used as a tonic for supporting sleep and memory. In modern nutrition, it’s recognized for its vitamin C, potassium, and antioxidant content.

Health Benefits of Longan

1. May Support Immune Health

Longan is an excellent source of vitamin C, a nutrient essential for a strong immune system. One serving of 20 longans provides about 53.8 mg of vitamin C—approximately 60% of the Daily Value (DV).

Vitamin C plays a crucial role in white blood cell production, wound healing, and inflammation control. Including longan in your diet may help strengthen your immune defenses and reduce your risk of infection.

2. Rich in Antioxidants

Longan fruit is loaded with antioxidants like polyphenols and flavonoids, which protect your body against free radicals and oxidative stress. These compounds may help prevent cell damage and lower your risk of chronic diseases, such as cancer and cardiovascular conditions.

Consuming antioxidants through whole foods like longan is considered more effective than relying on supplements.

3. May Support Heart Health

Longan contains potassium, an important mineral for regulating heart rhythm and blood pressure. Though not extremely high in potassium per serving, it still contributes to your daily needs. Inadequate potassium levels can negatively affect heart function and blood pressure control.

Longan also provides a small amount of dietary fiber, which supports healthy cholesterol levels. Including it as part of a balanced, plant-rich diet may contribute to better cardiovascular health.

4. May Support Weight Management

Fresh longan is low in calories and high in water content (about 82% by weight), making it a satisfying, hydrating snack. Its natural sweetness can help curb cravings for processed, sugary snacks while keeping overall calorie intake low.

The fruit is also a good choice for those seeking nutrient-dense, low-calorie foods to support their weight management goals.

Nutritional Facts

Fresh Longan (20 pieces):

  • Calories: 38

  • Fat: 0.1 g

  • Sodium: 0 mg

  • Carbohydrates: 9.7 g

  • Fiber: 0.7 g

  • Protein: 0.8 g

  • Vitamin C: 53.8 mg (60% DV)

  • Potassium: 170.2 mg (5% DV)

  • Phosphorus: 13.4 mg (2% DV)

  • Riboflavin: 0.08 mg (6% DV)

Dried Longan (20 pieces):

  • Calories: 97

  • Fat: 0.1 g

  • Sodium: 16.3 mg

  • Carbohydrates: 25.2 g

  • Protein: 1.7 g

  • Vitamin C: 9.52 mg (11% DV)

  • Potassium: 224 mg (6.6% DV)

  • Phosphorus: 66.6 mg (9.5% DV)

  • Riboflavin: 0.18 mg (13.8% DV)

Risks of Eating Longan

Longan is naturally high in carbohydrates, which may affect blood sugar levels. People with diabetes or those monitoring blood glucose should consume it in moderation.

Overeating longan, especially in dried form, may cause digestive symptoms like bloating or loose stools due to its carbohydrate and fiber content.

Allergic Reactions

Although rare, allergic reactions to longan are possible, particularly in individuals sensitive to tropical fruits. Symptoms may include itching, swelling, hives, or digestive distress. Severe reactions like anaphylaxis can involve:

  • Shortness of breath

  • Low blood pressure

  • Rapid heartbeat

  • Tongue or throat swelling

  • Dizziness or fainting

People with known food allergies should consult a healthcare provider before trying longan.

Tips for Enjoying Longan

  • Eat fresh as a snack or fruit salad ingredient

  • Add to smoothies or fresh juices

  • Use dried longan to make herbal tea

  • Avoid canned longan with added sugar

  • Store fresh longan in the fridge; freeze for longer storage

  • Dehydrated longan should be stored in a cool, dry place in an airtight container

A Quick Review

Longan is a nutrient-rich tropical fruit known for its sweet taste and multiple health benefits. It supports immune function, heart health, and weight management, and it's packed with antioxidants like vitamin C.

Although longan is a healthy addition to most diets, portion control is important—especially for individuals with blood sugar concerns or sensitivities to tropical fruits.