Kumquat
FruitTiny golden oranges eaten whole, skin and flesh, in a single bite! Their special feature is a sweet outer skin with sour, tangy flesh inside. Kumquats are very rich in fibre with a low glycemic index (≈30), making them one of the best citrus fruits for metabolism.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat 4 or 5 whole kumquats with their skin as a refreshing treat or snack; the skin is full of aromatic oils and antioxidants and slows the digestion of the natural sugars.
Best preparation methods
Wash the fruit well and eat it raw without peeling, or slice it thinly into green salads for a distinctive, rich citrus flavour.
Important Nutritional Note
Kumquat skin is rich in flavonoids and fibre that support steady blood sugar and balanced blood fats; an excellent fruit for dieting and fullness.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (80 g) |
|---|---|---|
| Calories | 71 kcal | 56.8 kcal |
| Protein | 1.9 g | 1.5 g |
| Carbohydrate | 15.9 g | 12.7 g |
| Available carbohydrate | 9.4 g | 7.5 g |
| Fat | 0.9 g | 0.7 g |
| Dietary fibre | 6.5 g | 5.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Kumquat good for weight loss?
It can be included in moderation: it contains 6.5 g of fibre per 100 g, which supports fullness, and a 80 g portion gives 57 kcal.
How does Kumquat affect blood sugar?
Its glycemic index is 30 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 80 g portion has a glycemic load of 2.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Kumquat?
A typical 80 g portion of Kumquat provides about 57 kcal, 1.5 g protein, 12.7 g carbohydrate, 0.7 g fat and 5.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.