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Kumquat nutrition, glycemic index, calories, net carbs & more

Kumquats, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 10, 2022
Education: General Medicine at YSMU
Kumquat

Carbs in Kumquat

Kumquat is an Asian fruit from the genus Citrus. It is mainly composed of water. If we ignore the water content, this fruit primarily contains carbohydrates. 100g of Kumquat provides 15.9g of carbs. This quantity covers 5% of the DV of carbs.

Macronutrients chart

2% 16% 81%
Protein:
Daily Value: 4%
1.88 g of 50 g
4%
Fats:
Daily Value: 1%
0.86 g of 65 g
1%
Carbs:
Daily Value: 5%
15.9 g of 300 g
5%
Water:
Daily Value: 4%
80.85 g of 2,000 g
4%
Other:
0.51 g

Carbs per serving size

The serving size for Kumquat is one fruit without refuse, equal to 19 grams.

One fruit of Kumquat has 3g of carbs.

Carbohydrate type breakdown

Fiber distribution in Kumquat

Kumquat provides 6.5g fiber per 100g. This quantity is equivalent to 26% of the daily value of dietary fiber.

Citrus fruits, such as Kumquat, are rich in soluble fiber.

Fiber content ratio for Kumquat

9.36% 6.5%
Sugar: 9.36 g
Fiber: 6.5 g
Other: 0.04 g

Net carbs in Kumquat

In 100g of Kumquat, there are 9.4 grams of net carbs. One serving of the fruit contains 1.8 grams of them.

Kumquat calories

Calories per 100g

Kumquat contains 71 calories per 100g. This means it is a low-calorie food. Kumquat covers only 4% of the daily calorie requirements.

Calories per serving size

The serving size for Kumquat is one fruit without refuse, weighing 19 grams. One fruit of Kumquat provides only 13.5 calories.

Comparison

According to our database, Kumquat is lower in calories than 80% of other foods.

Kumquat is lower in calories than Persimmon but provides more calories than Mandarin orange.

You can compare the calorie values of Kumquats and other foods in the table shown below.

Food

Calories per 100 grams

Persimmon

127

Kumquat

71

Lychee

66

Mandarin orange

53

Orange

47

Carambola

31

Burning estimates

It is often important to know what type of activity and how much time is required to burn a certain amount of calories.

The table below shows the period needed for burning 13.5 calories (one fruit of Kumquat) in case of some activities. The time was calculated with the MET technique (1) (2).

1 fruit - 70kg person

1 fruit- 100 kg person

Walking

4 min

3 min

Running

2 min

1 min

Cycling

2 min

2 min

REFERENCES

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  2. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 10, 2022

Important nutritional characteristics for Kumquat

Kumquat
Glycemic index ⓘ Kumquat can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0 (low)
Insulin index ⓘ
N/A
Calories
71
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
9.4 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 fruit without refuse (19 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.6 (alkaline)
87% Vitamin C
85% Fiber
71% Vitamin A
70% Calcium
62% Cryptoxanthin, beta
Explanation: The given food contains more Vitamin C than 87% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin A, Calcium, and Cryptoxanthin, beta.

Kumquat Glycemic index (GI)

Kumquat can be considered as a 0 glycemic index food as it does not have carbs.
Source: https://foodstruct.com/articles/glycemic-index-of-0-no-carb-foods
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 19% 33% 15% 9% 17% 2% 5% 32% 18% 0% 5%
Calcium: 62 mg of 1,000 mg 6%
Iron: 0.86 mg of 8 mg 11%
Magnesium: 20 mg of 420 mg 5%
Phosphorus: 19 mg of 700 mg 3%
Potassium: 186 mg of 3,400 mg 5%
Sodium: 10 mg of 2,300 mg 0%
Zinc: 0.17 mg of 11 mg 2%
Copper: 0.095 mg of 1 mg 11%
Manganese: 0.135 mg of 2 mg 6%
Selenium: 0 µg of 55 µg 0%
Choline: 8.4 mg of 550 mg 2%

Mineral chart - relative view

Calcium
62 mg
TOP 30%
Copper
0.095 mg
TOP 55%
Manganese
0.135 mg
TOP 58%
Magnesium
20 mg
TOP 61%
Potassium
186 mg
TOP 62%
Iron
0.86 mg
TOP 65%
Sodium
10 mg
TOP 85%
Zinc
0.17 mg
TOP 87%
Choline
8.4 mg
TOP 87%
Phosphorus
19 mg
TOP 89%
Selenium
0 µg
TOP 100%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 0%
Vitamin A: 290 IU of 5,000 IU 6%
Vitamin E : 0.15 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 43.9 mg of 90 mg 49%
Vitamin B1: 0.037 mg of 1 mg 3%
Vitamin B2: 0.09 mg of 1 mg 7%
Vitamin B3: 0.429 mg of 16 mg 3%
Vitamin B5: 0.208 mg of 5 mg 4%
Vitamin B6: 0.036 mg of 1 mg 3%
Folate: 17 µg of 400 µg 4%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
43.9 mg
TOP 13%
Vitamin A
290 IU
TOP 29%
Folate
17 µg
TOP 51%
Vitamin B2
0.09 mg
TOP 71%
Vitamin B1
0.037 mg
TOP 79%
Vitamin B3
0.429 mg
TOP 80%
Vitamin B5
0.208 mg
TOP 81%
Vitamin E
0.15 mg
TOP 81%
Vitamin B6
0.036 mg
TOP 85%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Fat type information

0.103% 0.154% 0.171%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g

All nutrients for Kumquat per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 47% 9.4g 5.8 times less than Chocolate Chocolate
Protein 4% 78% 1.88g 1.5 times less than Broccoli Broccoli
Fats 1% 76% 0.86g 38.7 times less than Cheese Cheese
Carbs 5% 40% 15.9g 1.8 times less than Rice Rice
Calories 4% 80% 71kcal 1.5 times more than Orange Orange
Sugar N/A 40% 9.36g Equal to Coca-Cola Coca-Cola
Fiber 26% 15% 6.5g 2.7 times more than Orange Orange
Calcium 6% 30% 62mg 2 times less than Milk Milk
Iron 11% 65% 0.86mg 3 times less than Beef Beef
Magnesium 5% 61% 20mg 7 times less than Almond Almond
Phosphorus 3% 89% 19mg 9.6 times less than Chicken meat Chicken meat
Potassium 5% 62% 186mg 1.3 times more than Cucumber Cucumber
Sodium 0% 85% 10mg 49 times less than White Bread White Bread
Zinc 2% 87% 0.17mg 37.1 times less than Beef Beef
Copper 11% 55% 0.1mg 1.5 times less than Shiitake Shiitake
Vitamin A 6% 29% 290IU 57.6 times less than Carrot Carrot
Vitamin E 1% 81% 0.15mg 9.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 49% 13% 43.9mg 1.2 times less than Lemon Lemon
Vitamin B1 3% 79% 0.04mg 7.2 times less than Pea Pea
Vitamin B2 7% 71% 0.09mg 1.4 times less than Avocado Avocado
Vitamin B3 3% 80% 0.43mg 22.3 times less than Turkey meat Turkey meat
Vitamin B5 4% 81% 0.21mg 5.4 times less than Sunflower seed Sunflower seed
Vitamin B6 3% 85% 0.04mg 3.3 times less than Oat Oat
Folate 4% 51% 17µg 3.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 100% 0µg N/A Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 81% 0.1g 57.2 times less than Beef Beef
Monounsaturated Fat N/A 79% 0.15g 63.6 times less than Avocado Avocado
Polyunsaturated fat N/A 80% 0.17g 275.9 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 71
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 10mg
5%
Total Carbohydrate 16g
28%
Dietary Fiber 7g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 62mg 6%

Iron 1mg 13%

Potassium 186mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Kumquat nutrition infographic

Kumquat nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.