How healthy are kumquats?
Are kumquats healthy? Yes, for most people. Kumquats score 87/100 on the HowHealthyIs Score: 100 g provide 71 kcal, 44 mg vitamin C and 6.5 g fiber. Kumquats are eaten whole, peel and all: the sweet peel and sour flesh together make them one of the higher-fiber fruits by weight, with vitamin C as well. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Kumquats rank higher than 87% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C69%
- Fiber33%
- Iron7%
- Calcium7%
- Magnesium7%
- Potassium6%
- Protein5%
- Vitamin A2%
- Vitamin E1%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 136 minus 1 = 135. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in kumquats?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 71 kcal | 67 kcal | |
| Protein | 1.9 g | 1.8 g | 4% |
| Carbohydrates | 16 g | 15 g | 5% |
| Fiber | 6.5 g | 6.2 g | 22% |
| Sugars | 9.4 g | 8.9 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.9 g | 0.8 g | 1% |
| Saturated fat | 0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 15 µg | 14 µg | 2% |
| Vitamin C | 44 mg | 42 mg | 46% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 17 µg | 16 µg | 4% |
| Minerals | |||
| Calcium | 62 mg | 59 mg | 5% |
| Iron | 0.9 mg | 0.8 mg | 5% |
| Potassium | 186 mg | 177 mg | 4% |
| Magnesium | 20 mg | 19 mg | 5% |
| Zinc | 0.2 mg | 0.2 mg | 1% |
| Sodium | 10 mg | 9.5 mg | 0% |
Source: USDA FoodData Central, "Kumquats, raw" (FDC 168154). Values rounded.
Why are kumquats good for you?
- 42 mg vitamin C in 5 kumquats, 46% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 6.2 g fiber in 5 kumquats, 22% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Snacking whole after rolling them between your fingers
- Slicing into salads or simmering into a low-sugar compote
What should you watch out for?
- The seeds are bitter, and the peel oils can irritate a sensitive mouth. Candied kumquats are mostly sugar.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.