Kumquats, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
The kumquat is a tiny, olive-shaped citrus fruit you eat whole, skin and all, delivering a surprising burst of sweet-tart flavor. Its thin, aromatic peel is the sweetest part, while the inner flesh is intensely sour, creating a unique, complex taste experience. Nutritionally, it's a low-calorie powerhouse, offering more fiber than a medium apple per 100g, making it a fantastic, portable snack.
Calorie split: 10% protein · 81% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People adore kumquats for their addictive, candy-like sweetness from the peel balanced by the tart flesh, making them a perfect, mess-free snack. They are also cherished in culinary traditions for adding a bright, zesty punch to both sweet and savory dishes, from marmalades to roasted meats.
⚠️ Watch-outs & how to enjoy it better
The intense sourness of the flesh can be overwhelming for some palates, and the high fiber content may cause digestive discomfort if eaten in large quantities. To mitigate this, start with just a few fruits, and pair them with a protein or fat like nuts or cheese to balance the sugar and acid, preventing any potential blood-sugar spike.
Key benefits
- Excellent source of dietary fiber (6.5g per 100g) for digestive health.
- Rich in vitamin C and antioxidants, supporting immune function.
- Very low in calories (71 kcal/100g) for a sweet snack.
- Contains flavonoids like naringin and neohesperidin with anti-inflammatory properties.
- Whole-fruit consumption provides a unique mix of soluble and insoluble fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike most citrus fruits, kumquats have a sweet peel and sour flesh, so the correct way to eat them is to bite into the whole fruit, not peel it.
Full nutrition (USDA data · scales with serving)
| Water | 80.8 g |
| Energy | 71.0 kcal |
| Energy | 296 kj |
| Protein | 1.9 g |
| Total lipid (fat) | 0.86 g |
| Ash | 0.52 g |
| Carbohydrate, by difference | 15.9 g |
| Fiber, total dietary | 6.5 g |
| Total Sugars | 9.4 g |
| Calcium, Ca | 62.0 mg |
| Iron, Fe | 0.86 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 19.0 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.17 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 43.9 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.09 mg |
| Niacin | 0.43 mg |
| Pantothenic acid | 0.21 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 8.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 155 ug |
| Cryptoxanthin, beta | 193 ug |
| Vitamin A, IU | 290 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 129 ug |
| Vitamin E (alpha-tocopherol) | 0.15 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.15 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.14 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do you eat a kumquat?
You eat it whole, skin and all. Roll it between your fingers first to release the oils in the peel, then bite in. The peel is sweet, and the flesh is sour.
Are kumquats good for you?
Yes, they are very nutritious. They are low in calories, high in fiber and vitamin C, and contain beneficial antioxidants. Their whole-fruit nature makes them a healthy, whole-food snack.
What do kumquats taste like?
They have a unique sweet-tart flavor. The skin is sweet and aromatic, while the inner flesh is quite sour and acidic, similar to a lemon.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.71 kcal/g · 11% calories from protein · 6.5 g fiber · 9.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.