Kumquat
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.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C61.5 mg68% DV
- Vitamin B60.29 mg17% DV
- Riboflavin0.13 mg10% DV
- Folate23.8 mcg6% DV
- Thiamin0.05 mg4% DV
- Niacin0.60 mg4% DV
- Choline11.8 mg2% DV
- Vitamin E0.21 mg1% DV
- Vitamin A21.0 iu<1% DV
- Copper0.13 mg15% DV
- Manganese0.19 mg8% DV
- Iron1.2 mg7% DV
- Calcium86.8 mg7% DV
- Magnesium28.0 mg7% DV
- Potassium260.4 mg6% DV
- Zinc0.24 mg2% DV
- Phosphorus26.6 mg2% DV
- Sodium14.0 mg<1% DV
- Polyunsaturated Fat0.24 g
- Monounsaturated Fat0.22 g
- Saturated Fat0.14 g
- Polyphenols~210 mg
Score · 90/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C49% DV
- Vitamin B612% DV
- Copper11% DV
- Riboflavin7% DV
- Manganese6% DV
Overview
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.
Health Benefits (5)
- Enhanced immune function and collagen synthesisstrongHigh 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
- Reduced oxidative stress and systemic inflammationmoderateFlavonoids (hesperidin, polymethoxylated flavonoids) in kumquat skin inhibit NF-κB signaling and upregulate endogenous antioxidant enzymes like superoxide dismutase
- Improved digestive health and microbiota diversitymoderate6.5g fiber per 100g feeds beneficial bacteria and increases short-chain fatty acid production, supporting intestinal barrier integrity and reducing pathogenic bloom
- Cardiovascular regulation through potassiumstrong186 mg potassium activates Na+/K+-ATPase, regulating vascular tone, reducing blood pressure, and supporting electrolyte balance
- Potential antimicrobial and neuroprotective activityemergingLimonene and other monoterpenes in kumquat essential oil demonstrate broad-spectrum antimicrobial effects and preliminary evidence of modulating neuroinflammation markers
Food Pairings
- ·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
Practical Tips
- ·Eat kumquats whole (skin and flesh) since the peel contains 3-4x higher flavonoid concentrations than the flesh; washing thoroughly removes pesticide residue
- ·Select firm, glossy kumquats without soft spots; store at room temperature for 3-5 days or refrigerate up to 2 weeks in a breathable container to maintain volatile oil content
- ·Add kumquats to morning tea or warm water to preserve heat-sensitive vitamin C; alternatively, blend into smoothies with fat source for enhanced flavonoid absorption
- ·Consume 4-6 kumquats (approximately 80-120g) as a snack or dessert to achieve meaningful nutrient dose while keeping calories low and supporting satiety
- ·For those with sensitive teeth or reflux, consume kumquats with meals rather than on empty stomach to buffer citric acid exposure
Optimal Timing
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.
- · late evening before bed (citric acid may affect sleep; minimal issue if consumed 3+ hours before sleep)
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about kumquat
What is kumquat?
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.
Is kumquat healthy?
Kumquat scores 90/100 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.
Is kumquat high in protein?
Not particularly. A 140 g serving provides about 2.6 g of protein (~5% of the 50 g daily value).
Is kumquat high in fiber?
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).
What vitamins and minerals are in kumquat?
In a 140 g serving, kumquat is highest in Vitamin C (~68% DV), Vitamin B6 (~17% DV), Copper (~15% DV).
Is kumquat keto-friendly?
Not really. A 140 g serving has about 13.2 g of net carbs (22.3 g total minus 9.1 g fiber).
When is the best time to eat kumquat?
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.
How much kumquat should I eat?
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.
What pairs well with kumquat?
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.
Supplements that mirror Kumquat's nutrient profile
Encyclopedia entries that supply the same signature nutrients kumquat contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Kumquat
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.