Kumquat Calories: A Detailed Breakdown
When considering how many calories are in a kumquat, it is helpful to look at both the single-fruit count and the standard 100-gram serving. This distinction provides a clearer picture for snackers and those tracking their intake more precisely.
Calories per single kumquat
According to several nutritional sources, one individual kumquat contains a minimal amount of energy, typically providing around 13 calories. Since kumquats are small, often weighing around 19 grams, this makes them an incredibly low-calorie and satisfying snack option.
Calories per 100-gram serving
For comparative purposes, a 100-gram serving of kumquats (roughly 5 to 7 whole fruits, depending on size) contains about 71 calories. This calorie density is similar to many other fresh fruits, proving that even a larger portion remains a healthy, low-calorie choice.
A Comparison of Kumquat vs. Other Fruits
Kumquats are a smart choice for those monitoring their calorie intake, especially when compared to other popular fruits. Here is a table comparing the calorie content of 100 grams of several fruits to illustrate how kumquats stack up.
| Food (Raw) | Calories per 100g |
|---|---|
| Kumquat | 71 |
| Lychee | 66 |
| Orange | 47 |
| Mandarin Orange | 53 |
| Lemon | 29 |
| Persimmon | 127 |
A Closer Look at Kumquat Nutrition
Beyond their low calorie count, kumquats are packed with beneficial nutrients. The unique nature of eating the peel along with the pulp provides a boost of dietary fiber and antioxidants that you might miss with other citrus fruits.
Macronutrients per 100g
A 100-gram serving of kumquats contains:
- Carbohydrates: Approximately 16 grams, with about 9.4 grams from natural sugars and a notable 6.5 grams from dietary fiber.
- Protein: Around 1.9 grams, a decent amount for a fruit.
- Fat: Less than 1 gram, making them a very low-fat option.
- Water: Kumquats are about 80% water, which contributes to their hydrating properties.
Vitamins and minerals
This little citrus gem is also a treasure trove of vitamins and minerals:
- Vitamin C: A 100-gram serving provides a significant portion of your daily recommended intake, which is essential for immune function.
- Fiber: The high fiber content aids in digestion and promotes a feeling of fullness, which can be beneficial for weight management.
- Antioxidants: The edible peel is particularly rich in antioxidants like flavonoids, which help protect the body from free radicals.
- Minerals: You will also find smaller amounts of potassium, magnesium, calcium, and iron.
Health Benefits of Kumquats
Regularly incorporating kumquats into your diet offers a number of health advantages. The combined benefits of their high fiber, water, and antioxidant content make them more than just a tasty treat.
- Supports Weight Management: The combination of low calories, high water, and high fiber content helps you feel full and satisfied, curbing the urge to overeat.
- Boosts Immune System: The rich vitamin C content is crucial for a healthy immune system, helping to fend off common infections.
- Aids Digestive Health: Dietary fiber helps promote regular bowel movements and can alleviate issues like constipation and bloating.
- Provides Antioxidant Protection: Flavonoids and other antioxidants found in the kumquat, especially the skin, may help protect against cell damage and reduce the risk of certain chronic diseases.
- Promotes Heart Health: Antioxidants and fiber can help reduce cholesterol levels and protect against heart disease.
Culinary Uses: How to Enjoy Kumquats
There are many delicious ways to enjoy kumquats. Since the peel is edible, they can be eaten whole for a unique sweet and sour flavor experience. You can also explore these creative options:
- Raw Snack: Simply wash and eat them whole for a zesty, invigorating burst of flavor.
- Salads: Slice them thinly and add to salads for a bright, citrusy element.
- Marmalade and Jams: The high pectin content makes them ideal for making marmalades or compotes.
- Cocktails and Infusions: Add sliced kumquats to beverages for a decorative and flavorful twist.
- Baked Goods: Incorporate them into cakes, breads, or muffins for a tangy flavor.
- Candied: For a sweeter treat, kumquats can be candied, though this will significantly increase their calorie count.
Candied vs. Raw: What's the Calorie Difference?
While raw kumquats are a fantastic low-calorie option, candied kumquats are not. Candying involves cooking the fruit in a sugar syrup, which dramatically increases the sugar and calorie content. While delicious, candied kumquats should be enjoyed in moderation as a dessert rather than a health snack. A recipe for candied kumquats calls for a significant amount of added sugar, making the calorie count per serving much higher than the raw fruit.
Conclusion
When you ask "how many calories are in a kumquat?", the answer reveals a fruit that is not only low in calories but also surprisingly nutrient-dense. With just 13 calories per fruit, kumquats are a fantastic addition to any diet, offering high levels of fiber, vitamin C, and antioxidants. The unique experience of eating the whole fruit, peel and all, provides maximum nutritional benefit. Whether enjoyed raw as a quick snack or incorporated into various recipes, this golden citrus fruit is a smart and healthy choice. For more recipe ideas, consider exploring sources like Allrecipes.
