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Kumquat nutrition: calories, carbs, GI, protein, fiber, fats

Kumquats, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on August 22, 2023
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
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% 80%
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

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

59% 41%
Sugar: 9.36 g
Fiber: 6.5 g
Other: 0.04 g

Net carbs

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 to Similar Foods

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.

FoodCalories per 100 grams
Persimmon127
Kumquat71
Lychee66
Mandarin orange53
Orange47
Carambola31

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 person1 fruit- 100 kg person
Walking4 min3 min
Running2 min1 min
Cycling2 min2 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: August 22, 2023
Medically reviewed by Elen Khachatrian

Important nutritional characteristics for Kumquat

Kumquat
Glycemic index ⓘ Source:
Kumquat can be considered as a 67 glycemic index food as it have 15.9g carbs.
Source: https://synapse.koreamed.org/articles/1043968
Check out our Glycemic index chart page for the full list.
67 (medium)
Glycemic load 1 (low)
Calories ⓘ Calories per 100-gram serving 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)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 4mg
TOP 13% Vitamin C ⓘHigher in Vitamin C content than 87% of foods
TOP 15% Fiber ⓘHigher in Fiber content than 85% of foods
TOP 29% Vitamin A ⓘHigher in Vitamin A content than 71% of foods
TOP 30% Calcium ⓘHigher in Calcium content than 70% of foods
TOP 38% Cryptoxanthin, beta ⓘHigher in Cryptoxanthin, beta content than 62% of foods

Kumquat calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 71
Calories in 1 fruit without refuse 13 19 g

Kumquat Glycemic index (GI)

Source:
Kumquat can be considered as a 67 glycemic index food as it have 15.9g carbs.
Source: https://synapse.koreamed.org/articles/1043968
Check out our Glycemic index chart page for the full list.
67

Kumquat Glycemic load (GL)

1

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
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%

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%
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 Choline Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 5% 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%
Choline: 8.4 mg of 550 mg 2%
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%
Choline
8.4 mg
TOP 87%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Fat type information

24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g

All nutrients for Kumquat per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 71kcal 4% 80% 1.5 times more than OrangeOrange
Protein 1.88g 4% 78% 1.5 times less than BroccoliBroccoli
Fats 0.86g 1% 76% 38.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 43.9mg 49% 13% 1.2 times less than LemonLemon
Net carbs 9.4g N/A 47% 5.8 times less than ChocolateChocolate
Carbs 15.9g 5% 40% 1.8 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.86mg 11% 65% 3 times less than Beef broiledBeef broiled
Calcium 62mg 6% 30% 2 times less than MilkMilk
Potassium 186mg 5% 62% 1.3 times more than CucumberCucumber
Magnesium 20mg 5% 61% 7 times less than AlmondAlmond
Sugar 9.36g N/A 40% Equal to Coca-ColaCoca-Cola
Fiber 6.5g 26% 15% 2.7 times more than OrangeOrange
Copper 0.1mg 11% 55% 1.5 times less than ShiitakeShiitake
Zinc 0.17mg 2% 87% 37.1 times less than Beef broiledBeef broiled
Phosphorus 19mg 3% 89% 9.6 times less than Chicken meatChicken meat
Sodium 10mg 0% 85% 49 times less than White BreadWhite Bread
Vitamin A 290IU 6% 29% 57.6 times less than CarrotCarrot
Vitamin A RAE 15µg 2% 46%
Vitamin E 0.15mg 1% 81% 9.7 times less than KiwifruitKiwifruit
Selenium 0µg 0% 100%
Manganese 0.14mg 6% 58%
Vitamin B1 0.04mg 3% 79% 7.2 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 71% 1.4 times less than AvocadoAvocado
Vitamin B3 0.43mg 3% 80% 22.3 times less than Turkey meatTurkey meat
Vitamin B5 0.21mg 4% 81% 5.4 times less than Sunflower seedSunflower seed
Vitamin B6 0.04mg 3% 85% 3.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 17µg 4% 51% 3.6 times less than Brussels sproutBrussels sprout
Saturated Fat 0.1g 1% 81% 57.2 times less than Beef broiledBeef broiled
Choline 8.4mg 2% 87%
Monounsaturated Fat 0.15g N/A 79% 63.6 times less than AvocadoAvocado
Polyunsaturated fat 0.17g N/A 80% 275.9 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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.