Grapefruit vs kumquats: which is healthier?

They are about equally nutrient-dense: grapefruit scores 87/100 and kumquats 87/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Grapefruit

87/100Excellent nutrient density

42 kcal per 100 g. Half a grapefruit: 123 g

Kumquats

87/100Excellent nutrient density

71 kcal per 100 g. 5 kumquats: 95 g

Which to pick for your goal

Fewer caloriesGrapefruit42 vs 71 kcal per 100 g
More proteinKumquats0.8 vs 1.9 g per 100 g
More fiberKumquats1.6 vs 6.5 g per 100 g
Less sugarGrapefruit6.9 vs 9.4 g per 100 g
More potassiumKumquats135 vs 186 mg per 100 g
Less saturated fatAbout even<0.1 vs 0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Grapefruit, 100 g	Kumquats, 100 g	Grapefruit, 123 g	Kumquats, 95 g
Calories	42 kcal	71 kcal	52 kcal	67 kcal
Protein	0.8 g	1.9 g	0.9 g	1.8 g
Carbohydrates	11 g	16 g	13 g	15 g
Sugars	6.9 g	9.4 g	8.5 g	8.9 g
Fiber	1.6 g	6.5 g	2 g	6.2 g
Fat	0.1 g	0.9 g	0.2 g	0.8 g
Saturated fat	<0.1 g	0.1 g	<0.1 g	<0.1 g
Vitamin C	31 mg	44 mg	38 mg	42 mg
Vitamin A	58 µg	15 µg	71 µg	14 µg
Potassium	135 mg	186 mg	166 mg	177 mg
Iron	<0.1 mg	0.9 mg	<0.1 mg	0.8 mg
Calcium	22 mg	62 mg	27 mg	59 mg
Magnesium	9 mg	20 mg	11 mg	19 mg
Sodium	0 mg	10 mg	0 mg	9.5 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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