1 serving (100 grams) contains 71 calories, 1.9 grams of protein, 0.9 grams of fat, and 15.9 grams of carbohydrates.
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Nutrition Information
Calories |
106.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.3 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.9 mg | 0% | |
| Total Carbohydrates | 23.7 g | 8% | |
| Dietary Fiber | 9.7 g | 34% | |
| Sugars | 14.0 g | ||
| protein | 2.8 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 92.5 mg | 7% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 277.6 mg | 5% | |
* 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 Kumquats
Kumquats are small, citrus fruits native to East Asia that are now enjoyed worldwide in various cuisines. They are unique in that their edible peel is sweet while the flesh is tangy and slightly sour. Rich in nutrients, kumquats are low in calories (71 per 100g) yet high in dietary fiber (6.5g) and vitamin C (43.9mg), making them a powerhouse of antioxidants. Additionally, they provide small amounts of calcium, iron, and protein, with minimal fat content. Often eaten raw, they are also used in marmalades, salads, and desserts, and their robust, tangy flavor complements both sweet and savory dishes.
Health Benefits
- Rich source of vitamin C (43.9mg per 100g), supporting immune health and skin vitality.
- High in dietary fiber (6.5g per 100g), promoting healthy digestion and aiding in weight management.
- Contains calcium (62mg per 100g), which is essential for strong bones and teeth.
- Low in calories (71 per 100g), making them an excellent snack for those managing calorie intake.
- Provides antioxidants from its peel and flesh, reducing oxidative stress and supporting overall health.
Dietary Considerations
Selection and Storage
Store kumquats in the refrigerator for up to two weeks to maintain freshness, or keep them at room temperature for up to a week. Wash thoroughly before consuming as the peel is usually eaten.
Common Questions About Kumquats Nutrition
Are kumquats high in protein?
Kumquats contain 1.9 grams of protein per 100 grams, which is relatively low compared to high-protein foods like legumes or animal products. They are not considered a significant source of protein but can contribute a small amount to your daily intake.
Can I eat kumquats on a keto diet?
Kumquats are not ideal for a keto diet as they contain 15.9 grams of carbs per 100 grams, including 9.4 grams of sugar. While their fiber content (6.5 grams) helps offset net carbs slightly, they exceed the typical carb limits for strict keto guidelines.
What are the health benefits of eating kumquats?
Kumquats are rich in fiber (6.5 grams per 100 grams), which supports digestive health, and they provide vitamin C, an antioxidant that boosts immunity and skin health. Additionally, their low-calorie profile (71 calories per 100 grams) makes them a healthy snack option.
How many kumquats should I eat in one serving?
A typical serving size is about 100 grams, which equals approximately 7-8 kumquats. This provides 71 calories, 6.5 grams of fiber, and a good amount of vitamin C, making it a balanced amount for a snack or side dish.
How do kumquats compare to oranges in terms of nutrition?
Kumquats are similar to oranges but smaller and eaten with their peel. They have slightly fewer calories per 100 grams (71 vs. ~47 calories for oranges) and more fiber (6.5 grams vs. ~2.4 grams). However, oranges typically provide higher overall vitamin C content per serving than kumquats.
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.
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.
