Kumquat — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 71 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 16 g | 5.82% |
| Fiber | 7 g | 25% |
| Sugars | 9 g | 18% |
| Glycemic Index | 20 | - |
| Protein | 2 g | 4% |
| Sodium | 10 mg | 0.43% |
| Total Fat | 1 | 1.28% |
*The % of 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.
7 g
🥔 Good Fiber Content
20
🟢 Low Glycemic Index
Did you know?
Health benefits
- High in Vitamin C, which supports immune function, skin health, and overall well-being.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Rich in antioxidants such as flavonoids and carotenoids, which help protect the body from free radicals and reduce inflammation.
- Provides essential vitamins and minerals such as Vitamin A, potassium, and calcium, which support overall health and well-being.
Health risks
- Potential for digestive discomfort such as bloating or diarrhea when consumed in large quantities due to their high fiber content.
- High acidity which can exacerbate symptoms of acid reflux, heartburn, or stomach discomfort in sensitive individuals.
- Risk of allergic reactions in some individuals, particularly those allergic to citrus fruits, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for pesticide residue on conventionally grown kumquats, which can pose health risks if not properly washed or sourced from organic suppliers.
How to choose kumquat
Kumquats should be small and oval with a bright orange skin that is smooth and glossy. The fruit should feel firm to the touch and have a slight give, indicating ripeness.
Avoid kumquats that are soft or have wrinkled skins, as these are too ripe and may not offer the best flavor. Fresh kumquats will have a sweet rind and tangy flesh, enjoyable eaten whole or used in cooking.
How to store kumquat
Kumquats should be stored in the refrigerator to keep them fresh. Place them in a plastic bag or an airtight container. When stored correctly, kumquats can stay juicy and flavorful for an extended time.
Leaving kumquats at room temperature can lead to them drying out and losing their juiciness. It’s advisable to keep them away from fruits that produce ethylene. Regular refrigeration helps maintain their texture and delightful tart-sweet taste, allowing them to last up to 3-4 weeks compared to just 1-2 weeks at room temperature.
✅ Extra Tip
How long does it last?
Kumquats can last for 1-2 weeks at room temperature and up to 3-4 weeks in the refrigerator. Proper storage in a cool, dry place helps extend their freshness.
What to do with leftovers?
Leftover kumquats can be used in a variety of sweet and tangy dishes. Slice them thinly and add to salads with greens, nuts, and a citrus vinaigrette, or use them as a garnish for cocktails or mocktails. Kumquats are also great when candied and used as a topping for desserts like cakes, ice cream, or yogurt.
Use kumquats in a fruit compote to serve with meats like pork or chicken, where their tangy sweetness complements savory flavors. If you have a lot of kumquats, consider making a batch of kumquat marmalade or preserves to enjoy later. Kumquats can also be blended into a salsa with onions, cilantro, and jalapeños, perfect for serving with grilled fish or chicken. For a quick snack, enjoy kumquats on their own, or dip them in chocolate for a sweet and tangy treat.
👨⚕️️ Medical disclaimer
How kumquat supports specific health conditions
Kumquats are small citrus fruits that are rich in vitamin C, supporting immune health and promoting skin health by aiding collagen production. Their fiber content supports digestive health by promoting regular bowel movements. Kumquats also contain antioxidants that help reduce oxidative stress, supporting heart health by improving circulation and reducing cholesterol levels. Additionally, their low-calorie and high-water content make them a great snack for weight management.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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