Kumquats (Raw) – Nutritional Breakdown and Health Benefits
Kumquats are small citrus fruits that pack a surprising punch of nutrients and flavor. Typically consumed raw, these tiny fruits offer a unique combination of sweet and tart that makes them a refreshing snack or a delightful addition to dishes. With their vibrant orange color and distinct, edible skin, kumquats are not only visually appealing but also provide a wealth of nutritional benefits.
Nutritional Information (per 100g of raw kumquats):
| Nutrient | Amount |
|---|---|
| Energy | 71.0 kcal |
| Protein | 1.88 g |
| Total Fat | 0.86 g |
| Saturated Fat | 0.103 g |
| Carbohydrates | 15.9 g |
| Fiber | 6.5 g |
| Sugars | 9.36 g |
| Calcium | 62.0 mg |
| Iron | 0.86 mg |
| Magnesium | 20.0 mg |
| Phosphorus | 19.0 mg |
| Potassium | 186.0 mg |
| Sodium | 10.0 mg |
| Zinc | 0.17 mg |
| Copper | 0.095 mcg |
| Manganese | 0.135 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 43.9 mg |
| Thiamine (Vitamin B1) | 0.037 mg |
| Riboflavin (Vitamin B2) | 0.09 mg |
| Niacin (Vitamin B3) | 0.429 mg |
| Vitamin B6 | 0.036 mg |
| Folate | 17.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 15.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Kumquats:
Kumquats are an excellent source of vitamin C, with 43.9 mg per 100g serving, which helps support a healthy immune system and promotes skin health. The presence of dietary fiber, totaling 6.5 grams, contributes to better digestion and gut health, while the fruit’s low fat content makes it an ideal snack for those monitoring their caloric intake.
Rich in minerals like calcium, magnesium, and potassium, kumquats can aid in maintaining bone health and supporting heart function. Additionally, their relatively low sugar content (9.36 g) makes them a great option for those seeking a refreshing fruit that won’t spike blood sugar levels dramatically.
Moreover, kumquats contain a small but significant amount of manganese, which plays a crucial role in enzyme function, and copper, which is important for red blood cell production and iron absorption. The fruit also offers a modest amount of other B-vitamins like niacin and riboflavin, which are essential for energy production and overall metabolism.
Allergen Information:
Kumquats are generally considered safe for most individuals and do not commonly trigger allergic reactions. However, as with any citrus fruit, those with citrus allergies or sensitivities should avoid kumquats or consult with a healthcare provider before consumption.
Dietary Preferences:
Kumquats are suitable for a variety of dietary preferences, including:
- Vegan: No animal-derived ingredients are used in kumquats.
- Gluten-Free: This fruit is naturally gluten-free.
- Low-Calorie: With just 71 calories per 100g, kumquats are an excellent choice for those on a calorie-controlled diet.
- Diabetic-Friendly: While kumquats contain natural sugars, their relatively low glycemic index and high fiber content make them a good option for those managing blood sugar levels.
- Paleo and Keto-Friendly: Kumquats can fit into both Paleo and Keto diets in moderation due to their low carbohydrate content.
Culinary Uses and Tips:
Kumquats can be enjoyed in a variety of ways, both in raw form or cooked. Their entire skin is edible, offering a delightful zest and texture to dishes. Add sliced kumquats to salads for a burst of flavor, use them in marmalades, or incorporate them into baked goods like tarts and muffins. You can also infuse water or cocktails with kumquat slices for an aromatic touch.
Conclusion:
Kumquats are not only an energizing, low-calorie fruit, but they are also packed with essential vitamins, minerals, and antioxidants. Whether you enjoy them raw or use them in a dish, kumquats are a wonderful addition to any diet. Their unique combination of sweet and tart flavors, along with their numerous health benefits, make them an excellent choice for those seeking a nutrient-dense snack or ingredient.
