scored 73/100
Quince is a hard, astringent fruit rich in soluble fiber and polyphenols, traditionally cooked to enhance digestibility and nutrient bioavailability. Its low glycemic load and high pectin content make it valuable for gut health and metabolic regulation.
18.8 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 73.
Native to the Caucasus and Central Asia, quince has been cultivated for over 4,000 years and was revered in ancient medicine for digestive support. Unlike most fruits, quince is rarely eaten raw due to its astringency; cooking breaks down cell walls and converts pectin into more bioavailable forms. The fruit contains significant amounts of chlorogenic acid and catechin polyphenols, compounds extensively studied for their antioxidant and anti-inflammatory properties. Quince's exceptionally high pectin content—a soluble fiber that comprises up to 1.5% of fresh weight—makes it particularly valuable for prebiotic effects, feeding beneficial gut bacteria and supporting SCFA production. The fruit's modest vitamin C content (15 mg/100g) is relatively stable during cooking due to the protective effect of polyphenols. Quince also provides meaningful potassium (197 mg/100g), supporting cardiovascular function and blood pressure regulation. Traditional use in gastrointestinal remedies aligns with modern research showing pectin's role in improving insulin sensitivity and lipid profiles. The combination of low calories (57 kcal/100g) and high fiber (1.9g) with minimal sugar load makes quince an excellent choice for metabolic health and longevity-focused nutrition, particularly when prepared as preserves, poaches, or pastes that concentrate its beneficial compounds.
Quince's high pectin content acts as a prebiotic, selectively feeding beneficial bacteria like Faecalibacterium prausnitzii and Roseburia species, which produce butyrate—a key metabolite for colonocyte health and systemic inflammation reduction
Soluble fiber and polyphenols slow gastric emptying and carbohydrate absorption, reducing postprandial glucose spikes; chlorogenic acid inhibits glucose-6-phosphatase activity in hepatocytes
Catechins and chlorogenic acid neutralize free radicals and suppress pro-inflammatory cytokine production (TNF-α, IL-6), particularly after thermal processing which increases polyphenol extractability
Potassium content (197 mg/100g) activates Na+/K+-ATPase pumps, reducing vascular smooth muscle tone and supporting endothelial function; fiber reduces LDL cholesterol via bile acid sequestration
Pectin-derived butyrate strengthens tight junctions through histone deacetylase inhibition; polyphenols suppress pathogenic bacteria overgrowth and reduce lipopolysaccharide translocation
Quince's prebiotic fiber and polyphenols are optimally leveraged when consumed with meals containing other macronutrients, supporting digestive efficiency and glucose regulation. Midday consumption allows for maximal integration into daily fiber intake without overwhelming evening digestion.
Breaks a fast
Cooked quince can be consumed post-workout with protein to support glycogen repletion and micronutrient density, though it is not ideal as a standalone pre-workout food due to modest carbohydrate content.
Per 100 g of the default form. Bars show how much higher or lower quince is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Quince is classified as a fruit. Quince is a hard, astringent fruit rich in soluble fiber and polyphenols, traditionally cooked to enhance digestibility and nutrient bioavailability.
Quince scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Copper, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 2.7 g of fiber (~10% of the 28 g daily value).
In a 140 g serving, quince is highest in Vitamin C (~23% DV), Copper (~20% DV).
Not really. A 140 g serving has about 18.8 g of net carbs (21.4 g total minus 2.7 g fiber).
Best in the midday. Quince's prebiotic fiber and polyphenols are optimally leveraged when consumed with meals containing other macronutrients, supporting digestive efficiency and glucose regulation. Midday consumption allows for maximal integration into daily fiber intake without overwhelming evening digestion.
A typical serving is around 140 g (~80 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 quince alongside several other fruit sources.
Quince pairs nicely with: Pair with Ceylon cinnamon because cinnamaldehyde enhances polyphenol absorption and provides synergistic anti-inflammatory effects; both support glucose regulation; Combine with walnuts or almonds because their omega-3 content and vitamin E complement quince's polyphenols, creating enhanced antioxidant defense and supporting cardiovascular health; Pair with ginger in poached preparations because gingerol compounds amplify anti-inflammatory effects and improve digestive efficiency of the high-fiber content; Combine with Greek yogurt as a topping because probiotics and casein protein synergize with quince's prebiotic fiber, optimizing microbiome benefits and providing sustained satiety.
Encyclopedia entries that supply the same signature nutrients quince contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients quincecontributes 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.