Monkey Fruit: Discover the Awesome Health Benefits and Yummy Ways to Enjoy Monkey Fruit!

Monkey fruit, also known as the “rambutan,” is a tropical fruit that is gaining popularity for it’s unique appearance, delicious taste and potential health benefits. This exotic fruit, with it’s hairy outer skin and juicy sweet flesh, was originated from Southeast Asia but is now enjoyed by people around the world. In this article, we will look into the various aspects of monkey fruit, including its origins, nutritional profile, how to select and store it, and the numerous ways to add it into your diet.

Origin and Appearance of Monkey Fruit

Monkey fruit
Image by suksao on Freepik

Monkey fruit, scientifically named “Nephelium lappaceum,” belongs to the Sapindaceae family, which also includes lychee and longan. It gets itys intriguing nickname “rambutan” from the Malay word “rambut,” which means hair, owing to the fruit’s spiky exterior. Native to regions like Indonesia, Malaysia, and the Philippines, rambutans grow on evergreen trees that thrive in warm, humid climates.

The fruit itself is small, typically about 1 to 2 inches in diameter. It’s most distinctive feature is the reddish or yellowish hairy skin, which is soft and pliable. Once you peel away this outer layer, you reveal the translucent, juicy flesh, which is reminiscent of lychee in both taste and texture. Rambutans usually contain a single seed, which is inedible and should be discarded.

Nutritional Benefits of Rambutan

Monkey fruit is not only a delicious tropical treat but also a source of valuable nutrients. Rich in vitamins, minerals, and antioxidants, rambutans can contribute to a well rounded and health conscious diet. Here’s a breakdown of the key nutritional components found in monkey fruit:

  1. Vitamins: Rambutans are an excellent source of vitamin C, which plays an important role in supporting the immune system, promoting healthy skin, and aiding in wound healing. Additionally, they provide small amounts of vitamins like A, B vitamins (such as thiamin, riboflavin, and niacin), and vitamin E.
  2. Minerals: Monkey fruit contains essential minerals like potassium, which is important for maintaining proper heart function and regulating blood pressure. It also contains trace amounts of magnesium, iron, and calcium.
  3. Dietary Fiber: The fruit’s fiber content promotes digestive health by aiding in regular bowel movements and preventing constipation.
  4. Antioxidants: Rambutans are rich in antioxidants, including flavonoids and polyphenols, which help combat oxidative stress in the body. These compounds may contribute to reducing the risk of chronic diseases.

Selection and Storage

When purchasing monkey fruit, look for fruits that have vibrant, brightly colored skin without any signs of browning or mold. The spines on the skin should be pliable, not dried out. A good rule of thumb is to select rambutans that feel slightly firm when gently squeezed.

To ensure that it is always fresh, store monkey fruit at room temperature or in a cool, dry place. If you plan to consume them within a day or two, you can leave them on your kitchen counter. For longer storage, place them in a breathable container or bag and store them in the refrigerator. Proper storage helps preserve their flavor and texture.

How to Eat Monkey Fruit

Eating monkey fruit is a delightful experience that involves a few simple steps:

  1. Peel the Skin: Using a sharp knife, make a shallow cut around the circumference of the fruit, being careful not to cut into the flesh. Gently pry the skin open using your fingers or the knife tip.
  2. Remove the Seed: Inside the flesh, you’ll find a single large seed. Carefully separate the flesh from the seed using your fingers.
  3. Enjoy the Flesh: The juicy, translucent flesh is the star of the show. It’s flavor is sweet and slightly tangy, similar to lychee. You can eat it as it is or use it in various culinary applications.

Culinary Uses

Monkey fruit’s sweet and refreshing flavor makes it a versatile ingredient in both sweet and savory dishes. Here are some creative ways to use monkey fruit in your culinary endeavors:

  1. Fresh Snack: Enjoy monkey fruit as a simple, delicious snack on its own.
  2. Fruit Salad: Add peeled and segmented monkey fruit to your favorite fruit salad for an exotic twist.
  3. Smoothies: Blend monkey fruit with other tropical fruits and a liquid of your choice to create a refreshing smoothie.
  4. Desserts: Incorporate monkey fruit into desserts like sorbets, ice creams, and parfaits for a burst of flavor.
  5. Savory Dishes: Use monkey fruit in savory dishes like salads, salsas, and chutneys to add a touch of sweetness.

Potential Health Benefits Rambutan

While monkey fruit is a delectable treat, it’s potential health benefits are also worth noting:

  1. Immune Support: The high vitamin C content in monkey fruit can bolster the immune system, helping the body fight off infections and illnesses.
  2. Antioxidant Protection: The antioxidants found in rambutans may help reduce the risk of chronic diseases by neutralizing harmful free radicals in the body.
  3. Digestive Health: The dietary fiber in monkey fruit supports healthy digestion and may aid in preventing gastrointestinal issues.
  4. Skin Health: Vitamin C and other antioxidants contribute to maintaining healthy, glowing skin by promoting collagen production and protecting against skin damage.


Monkey fruit or rambutan, is a tropical gem that combines a visually captivating appearance with a delectable taste and potential health benefits. It’s rich nutritional profile, ease of preparation and versatility in cooking makes it a wonderful addition to your diet. Whether enjoyed fresh as a snack or added into various dishes, monkey fruit offers a delightful way to savor the flavors of the tropics while nourishing your body with essential nutrients. So the next time you come across this intriguing fruit, don’t hesitate to give it a try and unlock its many culinary and health related possibilities.