How healthy is quince?
Is quince healthy? Yes, for most people. Quince scores 71/100 on the HowHealthyIs Score: 100 g provides 57 kcal, 15 mg vitamin C and 1.9 g fiber. Quince is a fragrant relative of the apple and pear with vitamin C and some fiber; it is too hard and astringent to enjoy raw, so it is almost always baked, poached or stewed, which turns it soft and pink. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Quince ranks higher than 71% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C29%
- Fiber12%
- Potassium7%
- Iron7%
- Magnesium3%
- Calcium1%
- Protein1%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 62 minus 0 = 62. 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 quince?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 57 kcal | 52 kcal | |
| Protein | 0.4 g | 0.4 g | 1% |
| Carbohydrates | 15 g | 14 g | 5% |
| Fiber | 1.9 g | 1.7 g | 6% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | <0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 2 µg | 1.8 µg | 0% |
| Vitamin C | 15 mg | 14 mg | 15% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 3 µg | 2.8 µg | 1% |
| Minerals | |||
| Calcium | 11 mg | 10 mg | 1% |
| Iron | 0.7 mg | 0.6 mg | 4% |
| Potassium | 197 mg | 181 mg | 4% |
| Magnesium | 8 mg | 7.4 mg | 2% |
| Zinc | <0.1 mg | <0.1 mg | 0% |
| Sodium | 4 mg | 3.7 mg | 0% |
Source: USDA FoodData Central, "Quinces, raw" (FDC 168163). Values rounded.
Why is quince good for you?
- 14 mg vitamin C in 1 fruit, 15% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Poaching or baking with a little honey and cinnamon
- Slow-cooked stews and tagines with meat
What should you watch out for?
- Quince paste (membrillo) and quince jam are mostly sugar. The seeds should not be eaten in quantity.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.