scored 95/100
Kumquats are small citrus fruits with edible sweet skin and tart flesh, delivering high vitamin C and fiber with minimal calories. They are nutrient-dense whole fruits ideal for supporting immune function and digestive health.
13.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Kumquats (Fortunella species) are native to East Asia and have gained popularity globally as a functional food. Unlike most citrus, kumquats are eaten whole—skin and flesh together—maximizing nutrient intake. The edible peel contains significantly higher concentrations of flavonoids and essential oils compared to the flesh, making kumquats uniquely bioactive. Per 100g, kumquats provide 43.9 mg of vitamin C (73% DV), supporting collagen synthesis and immune resilience. The 6.5g fiber content promotes satiety and prebiotic fermentation, while the 186 mg potassium supports cardiovascular regulation. Kumquats contain hesperidin and other polymethoxylated flavonoids—compounds with demonstrated anti-inflammatory and antioxidant properties in cell and animal studies. The low glycemic index (estimated ~38) and sugar content relative to fiber makes kumquats suitable for metabolic health. Their volatile oils (limonene, pinene) have documented antimicrobial and potential neuroprotective effects in preliminary research. For longevity-focused nutrition, kumquats represent a high-nutrient-density, low-calorie option addressing multiple aging-related pathways including oxidative stress, inflammation, and glucose regulation.
High vitamin C content (43.9 mg/100g) acts as a cofactor for prolyl hydroxylase, stabilizing collagen triple helix formation and supporting neutrophil function in immune response
Flavonoids (hesperidin, polymethoxylated flavonoids) in kumquat skin inhibit NF-κB signaling and upregulate endogenous antioxidant enzymes like superoxide dismutase
6.5g fiber per 100g feeds beneficial bacteria and increases short-chain fatty acid production, supporting intestinal barrier integrity and reducing pathogenic bloom
186 mg potassium activates Na+/K+-ATPase, regulating vascular tone, reducing blood pressure, and supporting electrolyte balance
Limonene and other monoterpenes in kumquat essential oil demonstrate broad-spectrum antimicrobial effects and preliminary evidence of modulating neuroinflammation markers
Midday consumption aligns with natural circadian digestive enzyme activity and allows vitamin C absorption to support afternoon energy and focus. Consuming whole kumquats with meals enhances flavonoid bioavailability through fat co-ingestion.
Fasting-compatible
Kumquats are compatible with fasting due to negligible caloric impact (71 kcal/100g), though consuming with food optimizes micronutrient absorption. Safe for most medication regimens; no documented drug interactions.
Per 100 g of the default form. Bars show how much higher or lower kumquat is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Kumquat is classified as a fruit. Kumquats are small citrus fruits with edible sweet skin and tart flesh, delivering high vitamin C and fiber with minimal calories.
Kumquat scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 2.6 g of protein (~5% of the 50 g daily value).
Yes — it's a high-fiber food. A 140 g serving provides about 9.1 g of fiber (~33% of the 28 g daily value).
In a 140 g serving, kumquat is highest in Vitamin C (~68% DV), Vitamin B6 (~17% DV), Copper (~15% DV).
Not really. A 140 g serving has about 13.2 g of net carbs (22.3 g total minus 9.1 g fiber).
Best in the midday. Midday consumption aligns with natural circadian digestive enzyme activity and allows vitamin C absorption to support afternoon energy and focus. Consuming whole kumquats with meals enhances flavonoid bioavailability through fat co-ingestion.
A typical serving is around 140 g (~99 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating kumquat alongside several other fruit sources.
Kumquat pairs nicely with: Pair with fatty fish (salmon, sardines) because vitamin C enhances non-heme iron absorption from fish and supports collagen cross-linking with omega-3 EPA/DHA; Combine with nuts (almonds, walnuts) because fat-soluble flavonoid absorption is enhanced by dietary lipids, increasing bioavailability of hesperidin and polymethoxylated flavonoids; Mix with leafy greens (spinach, arugula) in salads because kumquat's acidity (citric acid) helps solubilize calcium and magnesium, improving mineral bioavailability; Pair with turmeric or ginger because combined polyphenols (curcumin, gingerol, flavonoids) synergistically inhibit inflammatory pathways through complementary mechanisms.
Encyclopedia entries that supply the same signature nutrients kumquat contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients kumquatcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.