Food Nutrient Profile - Kumquats

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Nutrients in 100 grams of Kumquats

Raw Kumquats (Fortunella spp.).

Macros Ratio

Protein Fat Carbs
10%
10%
80%
100 g ▼

Macro Nutrients

Kumquats
Energy71 kcal
2.45%
Raw Kumquats provide 71kcal of Energy per 100 grams, meeting 2.45% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.86 g
0.89%
Raw Kumquats provide 0.86g of Fat per 100 grams, meeting 0.89% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.1 g
0.32%
Raw Kumquats provide 0.1g of Saturated Fat per 100 grams, meeting 0.32% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.047 g
2.94%
Raw Kumquats provide 0.047g of Omega 3 per 100 grams, meeting 2.94% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.12 g
0.73%
Raw Kumquats provide 0.12g of Omega 6 per 100 grams, meeting 0.73% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Kumquats provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate16 g
12.2%
Raw Kumquats provide 16g of Carbohydrate per 100 grams, meeting 12.2% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars9.36 g
13%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Kumquats provide 9.36g of Sugars per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber6.5 g
17%
Raw Kumquats provide 6.5g of Fiber per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.88 g
3.36%
Raw Kumquats provide 1.88g of Protein per 100 grams, meeting 3.36% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Kumquats
Vitamin A15 μg
1.67%
RAE, retinol activity equivalents
Raw Kumquats provide 15μg of Vitamin A per 100 grams, meeting 1.67% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.037 mg
3.1%
Thiamine
Raw Kumquats provide 0.037mg of Vitamin B1 per 100 grams, meeting 3.1% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.09 mg
6.92%
Riboflavin
Raw Kumquats provide 0.09mg of Vitamin B2 per 100 grams, meeting 6.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.43 mg
2.7%
Niacin, nicotinic acid, niacinamide
Raw Kumquats provide 0.43mg of Vitamin B3 per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.21 mg
4.16%
Pantothenic acid
Raw Kumquats provide 0.21mg of Vitamin B5 per 100 grams, meeting 4.16% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.036 mg
2.77%
Pyridoxine
Raw Kumquats provide 0.036mg of Vitamin B6 per 100 grams, meeting 2.77% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B917 μg
4.25%
Folates and Folic Acid
Raw Kumquats provide 17μg of Vitamin B9 per 100 grams, meeting 4.25% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Kumquats provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C44 mg
48.8%
Ascorbic acid
Raw Kumquats provide 44mg of Vitamin C per 100 grams, meeting 48.8% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Kumquats provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.15 mg
1%
Tocopherols and Tocotrienols
Raw Kumquats provide 0.15mg of Vitamin E per 100 grams, meeting 1% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K0 μg
0%
Phytomenadione or phylloquinone
Raw Kumquats provide 0μg of Vitamin K per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Kumquats
Calcium62 mg
6.2%
Raw Kumquats provide 62mg of Calcium per 100 grams, meeting 6.2% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.095 mg
10.6%
Raw Kumquats provide 0.095mg of Copper per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.86 mg
10.8%
Raw Kumquats provide 0.86mg of Iron per 100 grams, meeting 10.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium20 mg
4.76%
Raw Kumquats provide 20mg of Magnesium per 100 grams, meeting 4.76% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.14 mg
5.87%
Raw Kumquats provide 0.14mg of Manganese per 100 grams, meeting 5.87% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus19 mg
2.7%
Raw Kumquats provide 19mg of Phosphorus per 100 grams, meeting 2.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium186 mg
5.47%
Raw Kumquats provide 186mg of Potassium per 100 grams, meeting 5.47% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0 μg
0%
Raw Kumquats provide 0μg of Selenium per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium10 mg
0.67%
Raw Kumquats provide 10mg of Sodium per 100 grams, meeting 0.67% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.17 mg
1.55%
Raw Kumquats provide 0.17mg of Zinc per 100 grams, meeting 1.55% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water81 g
2.2%
Raw Kumquats provide 81g of Water per 100 grams, meeting 2.2% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Kumquat Nutrition Facts: Calories, Carbs, and More | 100 g

Discover the nutritional data of kumquats, including macro and micronutrients in 100g of raw kumquats. Learn about the health benefits and nutritional value of this citrus fruit.

Discover the Nutritional Power of Raw Kumquats

Kumquats are tiny citrus fruits that pack a powerful nutritional punch. Let's dive into the vitamins, minerals, and macronutrients found in just 100 grams of these vibrant fruits.

Vitamins in 100 Grams of Raw Kumquats

Kumquats are an excellent source of Vitamin C, which is essential for a healthy immune system, skin health, and overall vitality. But that's not all! They also contain a variety of B vitamins:

These B vitamins play crucial roles in energy production, brain function, and cell metabolism. While kumquats have trace amounts of Vitamin A and Vitamin E, they do not contain Vitamin B12, Vitamin D, or Vitamin K.

Minerals in 100 Grams of Raw Kumquats

Kumquats are also rich in essential minerals. Here's a breakdown:

However, kumquats do not contain Selenium or Sodium.

Macronutrients in 100 Grams of Raw Kumquats

When it comes to macronutrients, kumquats offer a balanced profile:

Notably, kumquats contain no Saturated Fat, making them heart-friendly.

Conclusion

Incorporating kumquats into your diet can provide a wide range of vitamins and minerals that support overall health. Their high Vitamin C content, along with a variety of B vitamins and essential minerals, makes them a nutritious addition to any meal. Plus, their balanced macronutrient profile ensures you get the energy and nutrients you need without the extra fat. So next time you're looking for a healthy snack, reach for some kumquats and enjoy their tangy, refreshing flavor!

Frequently Asked Questions about Kumquats

What are the health benefits of Kumquats?

Kumquats are a great source of fiber, vitamin C, and antioxidants. They can help support a healthy immune system, aid in digestion, and promote overall health. Additionally, kumquats are low in calories and can be a nutritious addition to a balanced vegan diet.

Are there any potential risks or side effects of consuming Kumquats?

Kumquats are a nutritious fruit that can be a healthy addition to a vegan diet. However, some people may experience digestive issues such as bloating or gas if they consume large quantities of kumquats due to their high fiber content. It is always best to consume them in moderation as part of a balanced diet to avoid any potential discomfort.

Can I lose weight by eating more Kumquats?

Kumquats are a low-calorie fruit that can be a healthy addition to a weight loss diet. However, simply eating more kumquats without considering your overall calorie intake and other aspects of your diet may not lead to weight loss. For sustainable weight loss, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins, while also being mindful of portion sizes and overall calorie consumption.

Can I gain more muscles by eating more Kumquats if I train consistently?

While kumquats are a healthy fruit rich in vitamins and minerals, they are not a significant source of protein which is essential for muscle growth. To gain more muscle, it is important to consume an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains, in addition to engaging in consistent strength training exercises.

Can I eat Kumquats if I have diabetes?

Yes, kumquats can be a good option for individuals with diabetes as they are low in calories and carbohydrates. They also provide fiber, vitamin C, and antioxidants. However, it's important to monitor portion sizes and incorporate them into a well-balanced meal plan to manage blood sugar levels effectively.

Can I consume Kumquats if I am on a Keto diet?

Yes, you can consume kumquats on a Keto diet as they are low in carbs and can be included in moderation. One kumquat contains about 1 gram of net carbs, making it a suitable option for those following a Keto diet. Just be mindful of portion sizes to stay within your daily carb limit.

Can I eat Kumquats if I am on a low fat diet?

Yes, kumquats are a good option for a low-fat diet as they are naturally low in fat and calories. They are also a good source of fiber, vitamin C, and antioxidants, making them a healthy choice for a balanced diet. Just be mindful of portion sizes to ensure you are not consuming excessive calories.

What is the environmental impact of producing Kumquats?

Kumquats have a relatively low environmental impact compared to other fruits. They require less water and land to grow, and their production typically involves fewer pesticides and fertilizers. However, transportation and packaging can still contribute to their overall carbon footprint. Choosing locally sourced and organic kumquats can help reduce their environmental impact even further.




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