Loquats, raw
FDC 169908cup, cubed (149 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 79 · -2 vs Fruits & juices medianLoquats, raw, score 79 of 100, a Strong rating, though their rank of 31 out of 60 in the fruits and juices category sits just under the group's median score of 81. No single nutrient here clears the threshold to be called a standout, so the score reflects a well-rounded but unremarkable profile for a stone fruit.
Loquats are eaten fresh, out of hand or sliced into fruit salads, with the smooth skin usually left on and the seeds discarded. A cup, cubed (149 g) provides 1.7 g of fiber at a light 47 calories per 100 g; sugar content wasn't measured for this entry, and for a higher-scoring fruit in the same category, quinces rank above it.
See how this score is calculated, build a plate around loquats, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | 2% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | - | |
| Protein | 0.43 g | 1% |
| Potassium | 266 mg | 6% |
| Calcium | 16 mg | 1% |
| Iron | 0.28 mg | 2% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 1 mg | 1% |
| Vitamin A | 76 µg | 8% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 70 kcal | 4% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.5 mg | 0% |
| Carbohydrate | 18 g | 7% |
| Dietary fiber | 2.5 g | 9% |
| Sugars | - | |
| Protein | 0.64 g | 1% |
| Potassium | 396 mg | 8% |
| Calcium | 24 mg | 2% |
| Iron | 0.42 mg | 2% |
| Magnesium | 19 mg | 5% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin A | 113 µg | 13% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169908Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Quinces, rawDensity 81 vs 79Tangerine juice, rawDensity 81 vs 79Apricots, rawDensity 82 vs 79Original analysis by NutriVerdict
In the kitchen and how to use it
Loquats are small, orange-yellow fruits with a texture between a plum and an apricot, and a flavor that balances sweet and tart with a light floral note. They are typically eaten fresh out of hand after peeling away the thin skin and removing the large glossy seeds, and their juicy flesh also poaches well in a light syrup, cooks down into jams and chutneys, or gets baked into tarts and crumbles. Their tartness pairs nicely with vanilla, honey, or a squeeze of citrus, and they are sometimes stewed alongside other stone fruits for a compote spooned over yogurt or a simple cake.
Choose loquats that are firm but yield slightly to gentle pressure, with smooth, unblemished orange skin, and store ripe fruit in the refrigerator for up to a week, or leave slightly underripe ones at room temperature to finish ripening. A cup of cubed loquats runs just 47 calories, with 12.1 grams of carbohydrate and 1.7 grams of fiber, making them a low-calorie fruit to snack on fresh or fold into a fruit salad. With only 1 milligram of sodium per cup, they are also a naturally low-sodium way to add a touch of sweetness to a dish without leaning on processed sugar.
Frequently asked questions about loquats, raw
How many calories are in loquats?
Raw loquats have 47 calories per cup, cubed (149 grams), with 12.1 grams of carbohydrate and 1.7 grams of fiber.
How do you eat a loquat?
Loquats are typically peeled and eaten fresh out of hand, though they can also be poached, made into jam, or baked into tarts.
Are loquats low in sodium?
Yes, loquats have just 1 milligram of sodium per cup, making them a naturally low-sodium fresh fruit.