94

Kumquat

Kumquats, Raw has a low-calorie, average-carb, low-fat and low-protein content. It is a good source of Vitamin C.

The food contains 15.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.88 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

It belongs to South Asian cuisine. Ideally consumed as a Side Dish.

Based on the composite nutritive standing Kumquats, Raw has been given a composite ranking of 94, and on a regular basis.

Calorie Breakdown

 Calories from Protein10%
 Calories from Fat10%
 Calories from Carbs81%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • High in Dietary Fiber
  • Very low in Sodium

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A290 IU5.8%Top 30%High
Retinol0 mcg
Retinol Activity Equivalent15 mcg
Alpha Carotene155 mcg
Beta Carotene0 mcg
Beta Cryptoxanthin193 mcg
Lycopene0 mcg
Lutein Zeaxanthin129 mcg
Vitamin C43.9 mg73.2%Top 10%Very High
Vitamin E0.15 mg0.5%Bottom 30%Low
Vitamin K0 mcg
Thiamin0.04 mg2.5%Bottom 30%Low
Riboflavin0.09 mg5.3%Mid 40%Average
Niacin0.43 mg2.1%Bottom 30%Low
Vitamin B60.04 mg1.8%Bottom 30%Low
Folate17 mcg4.3%Top 30%High
Food Folate17 mcg
Folic Acid0 mcg
Dietary Folate Equivalents17 mcg
Vitamin B120 mcg
Pantothenic Acid0.21 mg2.1%Mid 40%Average
Choline8.4 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium62 mg6.2%Mid 40%Average
Iron0.86 mg4.8%Mid 40%Average
Magnesium20 mg5%Mid 40%Average
Phosphorus19 mg1.9%Bottom 30%Low
Potassium186 mg5.3%Mid 40%Average
Sodium10 mg0.4%Bottom 30%Low
Zinc0.17 mg1.1%Bottom 30%Low
Copper0.1 mg4.8%Mid 40%Average
Manganese0.13 mg6.7%Mid 40%Average
Selenium0 mcg

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.9 g5.3%Mid 40%Average
Dietary Fiber6.5 g26%Top 10%Very High
Starch0 g
Sugars9.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein1.9 g3.8%Bottom 30%Low

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.86 g1.3%Bottom 30%Low
Saturated Fat0.1 g0.52%Bottom 30%Low
Monounsaturated Fat0.2 g
Polyunsaturated Fat0.2 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids47 mg
Total Omega 6 Fatty Acids124 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water80.8 g
Ash0.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 71 Calories from Fat 7

% Daily Value *

Total Fat 0.86 g 1.3%

Saturated Fat 0.1 g 0.52%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 10 mg 0.4%

Total Carbohydrates 15.9 g 5.3%

Dietary Fiber 6.5 g26%

Sugars 9.4 g

Protein 1.9 g 3.8%

Vitamin A 5.8% Vitamin C 73.2%

Calcium 6.2% Iron 4.8%

*Based on a 2000 Calorie diet

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