Nutritional Value and How to Eat Kumquats

Kumquats are rich in micronutrients and can be used in many ways in cooking.

Kumquats are citrus fruits that look like small tangerines and are good for health in many ways. Kumquats can be eaten whole, even the peel, and are native to China. Today, let’s learn about the nutritional value of kumquats and how to consume them.

Nutritional Value of Kumquats

Kumquat is a low-calorie fruit with 71 kcal per 100 g, and 80% is water.

Carbohydrates like monosaccharides contain 15.9g per 100g, and proteins and fats are also found.

On the other hand , vitamin C is up to 43mg, which is quite high. It also contains phytochemicals that act as antioxidants and mitigate the formation of free radicals .

Lastly, the fiber kumquats provide allows sugar to be absorbed more slowly.

kumquat benefits

Nutritional Value and How to Eat Kumquats

From a scientific point of view, the benefits of kumquats include:

1. I don’t get sick easily

As demonstrated in a study published in the journal Nutrients , vitamin C is a nutrient involved in the functioning of the immune system. Therefore, frequent consumption of kumquats, including vitamin C, can reduce the incidence of colds and infectious diseases.

2. Constipation is reduced

To relieve constipation, you must consume fiber. Fiber has been found to increase stool size, stimulate intestinal mechanoreceptors and allow for stronger intestinal peristalsis. This allows stool to pass through the digestive tract much more efficiently.

Fiber also provides a feeling of satiety, reducing the craving for unhealthy snacks between meals. Therefore, if you are planning a low-calorie diet, it is good to include kumquats.

3. Benefits of kumquats: Effective against anemia

According to a study published in the Asia Pacific Journal of Clinical Nutrition , the vitamin C in kumquats helps improve iron absorption in the intestines .

Anemia caused by insufficient intake of vitamin C can cause extreme fatigue, but eating kumquats rich in vitamin C can prevent anemia .

How to eat kumquats

Kumquats can be eaten whole or made into jams, jellies, and sauces to accompany meats. If you want to get enough nutrients, making a smoothie is also a good way.

Kumquats have a long shelf life. It can be stored at room temperature for up to 4 days, and in the refrigerator for up to 2 weeks. If you want to keep it longer than that, freeze kumquats and use them in smoothies.

Dishes you can make with kumquats

Nutritional Value and How to Eat Kumquats

As mentioned earlier, kumquats can be made into jams or sauces.


The way to make kumquat jam is not much different from making regular fruit jam . Put plenty of kumquats and sugar in a pot and boil until thick.

Alternatively, you can also add kumquats to your orange marmalade.


It is good to use mayonnaise when making kumquat sauce. In fact, when kumquats are mixed with spices, a sauce that goes well with meat is completed.

Kumquats, a relatively unknown fruit

Nutrient-rich kumquats contain vitamin C and antioxidants, which help prevent complex diseases.

In addition, it has the advantage of being able to eat kumquats whole, including the peel, and can be used in a variety of dishes.

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