Loquat
Loquat is a small, golden tropical fruit rich in potassium and fiber, offering modest micronutrient density with emerging evidence for metabolic and antioxidant support.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Folate19.6 mcg5% DV
- Riboflavin0.03 mg3% DV
- Thiamin0.03 mg2% DV
- Vitamin A106.4 iu2% DV
- Niacin0.25 mg2% DV
- Vitamin C1.4 mg2% DV
- Manganese0.21 mg9% DV
- Potassium372.4 mg8% DV
- Copper0.06 mg6% DV
- Magnesium18.2 mg4% DV
- Phosphorus37.8 mg3% DV
- Iron0.39 mg2% DV
- Calcium22.4 mg2% DV
- Selenium0.84 mcg2% DV
- Zinc0.07 mg<1% DV
- Sodium1.4 mg<1% DV
- Polyunsaturated Fat0.13 g
- Saturated Fat0.06 g
- Monounsaturated Fat0.01 g
- Catechins (EGCG)~70 mg
- Chlorogenic acid~56 mg
- Polyphenols~210 mg
Score · 65/100
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.
- Manganese6% DV
- Potassium6% DV
- Copper4% DV
- Folate4% DV
- Magnesium3% DV
Overview
Loquat (Eriobotrya japonica) originated in southeastern China and is now cultivated across Mediterranean and subtropical regions. This stone fruit is notable for its high potassium content (266 mg per 100g), supporting cardiovascular and electrolyte homeostasis—particularly relevant for aging populations prone to hypertension. The fruit contains polyphenolic compounds, including chlorogenic acid and epicatechin, which demonstrate antioxidant and anti-inflammatory properties in vitro. Loquats provide 1.7g fiber per 100g, contributing to digestive health and glucose regulation. The low caloric density (47 kcal/100g) combined with natural sugars makes loquats suitable for weight management within a longevity framework. Traditional use in Asian medicine for respiratory health is supported by preliminary studies on mucilage polysaccharides. While vitamin C content is modest (1 mg/100g), the overall antioxidant profile from polyphenols may offer cellular protection benefits. The fruit's bioavailability advantages for potassium absorption and its low glycemic impact make it particularly valuable for metabolic health and cardiovascular disease prevention—key pillars of healthy aging.
Health Benefits (4)
- Supports cardiovascular health and blood pressure regulationmoderateHigh potassium content (266 mg/100g) promotes vasodilation and counteracts sodium-induced hypertension, while polyphenols reduce endothelial dysfunction
- Enhances digestive health and glucose stabilitymoderateSoluble fiber slows gastric emptying and modulates postprandial glucose response; pectin feeds beneficial gut bacteria
- Provides cellular antioxidant protectionemergingPolyphenolic compounds (chlorogenic acid, epicatechin) neutralize reactive oxygen species and reduce oxidative stress markers
- May support respiratory and mucosal healthemergingPolysaccharides in fruit pulp and seeds possess demulcent properties, reducing airway inflammation
Food Pairings
- ·Pair with almonds or walnuts because their magnesium and polyphenols synergize antioxidant capacity and enhance mineral absorption
- ·Combine with Greek yogurt because probiotics improve polyphenol bioavailability and protein stabilizes blood sugar impact
- ·Serve with ginger tea because both contain gingerols and polyphenols with complementary anti-inflammatory mechanisms
- ·Mix with chia seeds because soluble fiber compounds enhance satiety and moderate glucose response synergistically
Practical Tips
- ·Select loquats that yield slightly to gentle pressure with golden-orange coloring; avoid green or bruised fruit which indicates underripeness or spoilage
- ·Consume whole fruit (including edible skin after washing) to maximize fiber and polyphenol intake; seeds contain small amounts of amygdalin and should be removed
- ·Store at room temperature until ripe (2-3 days), then refrigerate in a paper bag for 3-5 days maximum to prevent moisture loss and browning
- ·Consume fresh rather than cooked when possible, as heat degrades heat-sensitive polyphenols; fresh loquats preserve chlorogenic acid and epicatechin content
Optimal Timing
Consuming loquats with a balanced lunch provides sustained energy from natural sugars while fiber content aids postprandial glucose control; potassium absorption is optimized with concurrent minerals from mixed meals
While technically compatible with fasting due to low calorie density, the natural sugars (12g carbs/100g) will break a strict fast; best suited as part of regular meal pattern
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 loquat is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about loquat
What is loquat?
Loquat is classified as a fruit. Loquat is a small, golden tropical fruit rich in potassium and fiber, offering modest micronutrient density with emerging evidence for metabolic and antioxidant support.
Is loquat healthy?
Loquat scores 65/100 in Formulate, making it a moderate choice. Its strongest contributions come from Manganese, Potassium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is loquat high in protein?
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is loquat high in fiber?
Not really. A 140 g serving provides about 2.4 g of fiber (~9% of the 28 g daily value).
Is loquat keto-friendly?
Not really. A 140 g serving has about 14.6 g of net carbs (17 g total minus 2.4 g fiber).
When is the best time to eat loquat?
Best in the midday. Consuming loquats with a balanced lunch provides sustained energy from natural sugars while fiber content aids postprandial glucose control; potassium absorption is optimized with concurrent minerals from mixed meals
How much loquat should I eat?
A typical serving is around 140 g (~66 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 loquat alongside several other fruit sources.
What pairs well with loquat?
Loquat pairs nicely with: Pair with almonds or walnuts because their magnesium and polyphenols synergize antioxidant capacity and enhance mineral absorption; Combine with Greek yogurt because probiotics improve polyphenol bioavailability and protein stabilizes blood sugar impact; Serve with ginger tea because both contain gingerols and polyphenols with complementary anti-inflammatory mechanisms; Mix with chia seeds because soluble fiber compounds enhance satiety and moderate glucose response synergistically.