Lanzones Fruit Health Benefits: Calories, Sugar & Uric Acid

↓

As your nutritionist-dietitian, here is what you should know about the tropical fruit lanzones.

Lanzones or Lansones is my favorite fruit of all time. No kidding! I crave it so much that when I was based abroad, I would constantly ask my folks back home if the harvest had started yet. Of course, they loved teasing me about it because they knew how obsessed I was.

Now, as a nutritionist-dietitian, I get asked about it every harvest season, especially regarding portion control, blood sugar, and whether it triggers uric acid or gout.

Regardless of what you call it, Lanzones, Lansones, or Bulahan (as we say it in Bisaya), here is the practical, evidence-based breakdown of what you're actually eating.

What Is Lanzones (Bulahan)

Harvested mainly from August through November, lanzones (Lansium domesticum) is a seasonal fruit in the Philippines. While the names are used interchangeably across regions, you’ll usually run into three main varieties in local markets:

• Native: This one is my favorite of all variants. It’s the classic local variety with that perfect balance of sweet and sour.

• Longkong (Longko): Famous for being exceptionally sweet, mostly seedless, and way less sticky on your fingers when you peel it.

• Duku (Duco): Features a thicker skin, rounder shape, and juicy, sweet flesh.

Because of its natural tartness (acidity), I always advise patients who are prone to gastric pain or acid reflux to avoid eating them in large quantities, more so on an empty stomach.

Calories and Nutritional Breakdown

When I plan this out for clients who are watching their portions, here’s what one serving looks like:

• Standard Serving Size: 7 pieces (~105 grams)

• Total Calories: 40 kcal

• Macronutrients: Primarily carbohydrates (lanzones is a fruit serving). It contains almost 0 grams of fat, trace amounts of protein, and zero cholesterol.

• Gluten Content: 100% naturally gluten-free.

A quick tip for blood sugar management: Like all fruits, lanzones contains fructose, which is the sweetest kind of sugar. Thus, if you are monitoring your blood glucose, avoid eating them on an empty stomach. Enjoy your allowed lanzones serving right after a meal instead.

A cluster of lanzones on the tree. My paternal lolo studied agriculture, so we get to enjoy the sweetest harvest.

How to Eat Lanzones: : Step-by-Step Guide

1. The peel of the fruit is inedible.

2. To open: Lightly press the fruit using your thumb and index finger to reveal the pulp arranged in segments.

3. The flesh of the fruit is edible, but you must spit out the large seed enclosed inside.

4. Because the fruit can turn brown when exposed to air, it is best to eat it immediately after peeling.

Does Lanzones Cause High Uric Acid?

There is a common myth that eating too much lanzones causes uric acid spikes or gout flare-ups.

The short answer: No, it doesn't.

High-purine foods, such as organ meats, mackerel, shellfish, and several others, raise uric acid levels in the body. While lanzones is not a high-purine food, its fructose content is linked to higher serum uric acid, which may increase gout risk.

So, simply keep your serving in moderation.

Ready to shop smarter and eat better?

Every individual is different. [Click here to schedule a 1-on-1 consultation with a Registered Nutritionist-Dietitian →] to build a customized meal plan tailored to your health goals.

Get personalized grocery shopping in Metro Manila with a registered nutritionist-dietitian. [Click Here To Book Your Personalized Grocery Shopping Session →] or visit our services page tab.

Need Personalized Dietary Advice?

Suggested Read:

I FOUND LOVE IN BALI, AND I ATE AND PRAYED TOO

6 Nourishing Ways a Nutritionist-Dietitian Uses Food to Heal Heartbreak

I'd love to hear your story. Get in touch with me.