1 serving (185 grams) contains 131 calories, 3.5 grams of protein, 1.6 grams of fat, and 29.4 grams of carbohydrates.
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Nutrition Information
Calories |
131.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.6 g | 2% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 18.5 mg | 0% | |
| Total Carbohydrates | 29.4 g | 10% | |
| Dietary Fiber | 12.0 g | 42% | |
| Sugars | 17.3 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 114.7 mg | 8% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 344.1 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kumquat
Kumquats are small, citrus fruits native to China and widely cultivated in Asia, the Mediterranean, and the United States. Unlike most citrus fruits, kumquats are entirely edible, including the peel, which is sweet, while the pulp is tangy. They are packed with vital nutrients despite their small size. A 100-gram serving contains roughly 71 calories, offers 6.5 grams of fiber, and is an excellent source of vitamin C (43.9 mg, about 49% of the daily recommended intake). They also provide small amounts of protein (1.88 g), calcium (62 mg), and iron (0.86 mg), making them a nutrient-dense, low-calorie food. Kumquats are versatile and can be eaten raw, candied, or used in savory and sweet dishes worldwide.
Health Benefits
- Boosts immune system due to their high vitamin C content (43.9 mg per 100 g), which supports immune function and reduces oxidative stress.
- Promotes digestive health with 6.5 grams of fiber per 100 g, aiding healthy digestion and maintaining a balanced gut microbiome.
- Supports bone health due to calcium content (62 mg per 100 g), which plays a crucial role in bone maintenance.
- Provides antioxidant benefits thanks to flavonoids and vitamin C, which combat free radical damage and reduce inflammation.
- May aid in heart health as their potassium content helps regulate blood pressure levels and maintain cardiovascular balance.
Dietary Considerations
Selection and Storage
Store kumquats in the refrigerator to extend freshness for up to 2 weeks, or at room temperature for up to 3 days. Rinse and eat whole with the peel for best flavor and nutrient retention.
Common Questions About Kumquat Nutrition
What are the key nutritional facts about kumquats?
Kumquats are a low-calorie fruit, providing just 71 calories per 100 grams. They have 1.88 grams of protein, 15.9 grams of carbohydrates, 0.86 grams of fat, and are rich in fiber with 6.5 grams per serving. They are also packed with vitamin C and contain a small amount of sodium (10 mg per 100 grams).
Are kumquats suitable for a keto or low-carb diet?
Kumquats are not ideal for a strict keto diet due to their 15.9 grams of carbohydrates per 100 grams. However, they can fit into a moderate low-carb diet if consumed in small amounts. Their high fiber content (6.5 grams) helps reduce their net carb impact, making them a better option than some other fruits.
What are the health benefits and concerns of eating kumquats?
Kumquats are rich in antioxidants, particularly vitamin C, which supports the immune system and skin health. Their high fiber content aids digestion and can help regulate blood sugar levels. However, their relatively high natural sugar (9.36 grams per 100 grams) may be a concern for individuals with diabetes or those monitoring sugar intake.
How many kumquats should I eat in one serving?
A typical serving size is around 5-6 kumquats (about 100 grams) to enjoy their nutritional benefits without overconsuming sugar. This size provides approximately 71 calories and is balanced for most dietary needs. Adjust portion size based on your dietary goals or calorie intake.
How do kumquats compare to oranges in terms of nutrition?
Kumquats are smaller but offer a unique advantage of being eaten whole, including the peel, which is high in fiber and antioxidants. Compared to a 100-gram serving of oranges, kumquats have slightly fewer calories and less natural sugar but significantly more fiber (6.5 grams vs. 2-3 grams in oranges). Both are excellent sources of vitamin C.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Kumquat DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Vitamin C - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetails the role of vitamin C (abundant in kumquats) in health, including its antioxidant properties and benefits for immune function.
- Flavonoids in Fruits: Insights into ResearchAmerican Journal of Clinical NutritionDiscusses the health benefits of flavonoids, which are present in kumquats, focusing on their antioxidant potential and impact on disease prevention.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and HHSProvides guidance on including fruits like kumquats as part of a healthy diet for nutrient intake and disease prevention.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
