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Loquat

Fruit

Loquat

A small, tangy-sweet subtropical fruit rich in vitamin A and fiber.

Small, sweet and tangy yellow-orange fruit native to China, commonly eaten fresh or used in jams and desserts.

low-calorie hydrating fruit

Typical serving · 150g

Common varieties · japanese plum, chinese plum, mogi, tanaka, champagne

80health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Loquats are high-water, low-calorie fruits with moderate carbohydrate content and a low glycemic load. They provide dietary fiber which slows digestion and promotes satiety, along with potassium and carotenoids. As a minimally processed whole food, they retain their natural cellular structure and micronutrient profile.

Varieties: japanese plum · chinese plum · mogi · tanaka · champagne

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Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

47kcal

Density 0.47 kcal/g

Protein

0.4g

Carbs

12.1g

Fat

0.2g

Fiber

1.7g

Sugar

5 g

Sodium

1 mg

Potassium

266 mg

Glycemic index

55

Glycemic load

6

Water content

86.7%

Standout compounds

Nutrient highlights

  • Vitamin A

    high

    Supports vision and immune function

  • Potassium

    moderate

    Regulates blood pressure and fluid balance

  • Fiber

    moderate

    Promotes digestive health and satiety

  • Beta-carotene

    high

    Acts as an antioxidant protecting cells from damage

Wellness map

Health scores & processing

Weight loss
85
Satiety
65
Blood sugar
80
Gut health
70
Heart health
75
Fitness
50
Processing
100

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh loquats are unprocessed whole fruits with no added ingredients.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugargood
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

The flesh is safe and widely consumed, but the seeds contain toxic compounds and must be discarded. Washing the skin removes potential agricultural residues.

85safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues

Safer choices

Organic loquats to minimize pesticide exposure

Prep tips

Wash thoroughly under running water. Cut around the pit and discard all seeds before eating.

Loquat seeds contain amygdalin, which releases cyanide when crushed and digested; seeds should not be eaten.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high water content make loquats a filling, low-calorie snack for weight management.

  2. Blood sugar

    Despite containing natural sugars, the fiber content and low glycemic load help prevent rapid blood sugar spikes.

  3. Fitness & energy

    Provides a quick source of simple carbohydrates for light activity, but lacks the protein needed for muscle recovery.

  4. Gut health

    Dietary fiber supports healthy digestion and regular bowel movements, while polyphenols may benefit gut microbiota.

  5. Processing quality

    As a whole, unprocessed fruit, loquats retain maximum micronutrient density and fiber integrity.

  6. Food safety

    Flesh is safe to eat, but seeds must be strictly avoided due to cyanogenic glycosides.

  7. Common mistakes

    Eating the seeds or failing to wash the fruit properly before consumption.

  8. Best preparation

    Wash, slice in half, remove the seeds, and eat fresh. Also excellent in fruit salads or lightly stewed.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • low-calorie sweet snack

    Satisfies sweet cravings with minimal calories.

  • vitamin A boost

    Adds beta-carotene to the diet for eye and skin health.

  • hydration fruit

    High water content helps with hydration in hot weather.

Balance sheet

Pros & cons

Upsides

  • Low in calories and energy density
  • Rich in vitamin A and antioxidants
  • Low glycemic load supports blood sugar control
  • Good source of dietary fiber
  • Naturally hydrating due to high water content

Trade-offs

  • Seeds are toxic and must be carefully avoided
  • Not a significant source of protein or healthy fats
  • Seasonal and can be difficult to find fresh in many regions
  • Moderate sugar content requires portion control for strict low-carb diets

Fit check

Who is it for?

Great match

  • weight management
  • low-calorie snacking
  • blood sugar control
  • increasing vitamin A intake

Consider alternatives

  • high-protein diets
  • strict ketogenic diets
  • those looking for calorie-dense energy

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Loquat

    This food

    Loquat

    VS85% alike
    Apricot

    Compare with

    Apricot

    Both are orange, low-calorie fruits rich in vitamin A, but apricots are more widely available.

    Loquats and apricots are nutritionally similar, both offering low calories and high vitamin A.

    Loquat vs Apricot
  • Loquat

    This food

    Loquat

    VS80% alike
    Kumquat

    Compare with

    Kumquat

    Kumquats are eaten skin and all with a tart flavor, while loquats have sweet flesh and toxic seeds.

    Kumquats provide more fiber per serving due to their edible skin, but loquats offer more vitamin A.

    Loquat vs Kumquat
  • Loquat

    This food

    Loquat

    VS75% alike
    Peach

    Compare with

    Peach

    Peaches are larger and juicier, while loquats are smaller with a denser texture and slightly tart note.

    Loquats are lower in calories and sugar than peaches, making them slightly better for weight loss.

    Loquat vs Peach
  • Loquat

    This food

    Loquat

    VS70% alike
    Apple

    Compare with

    Apple

    Apples are higher in fiber and more satiating, but loquats are lower in calories and higher in vitamin A.

    Apples are more filling due to higher fiber, while loquats are lower in calories and better for quick energy.

    Loquat vs Apple
  • Loquat

    This food

    Loquat

    VS75% alike
    Plum

    Compare with

    Plum

    Plums are sweeter and juicier, whereas loquats have a more complex sweet-tart flavor and more beta-carotene.

    Loquats edge out plums for weight loss due to lower calories, but both are good low-glycemic fruits.

    Loquat vs Plum
  • Loquat

    This food

    Loquat

    VS65% alike
    Pear

    Compare with

    Pear

    Pears are significantly higher in fiber, making them more satiating, but loquats are much lower in calories.

    Pears offer more fiber for satiety, but loquats provide a lighter, lower-calorie snacking option.

    Loquat vs Pear
  • Loquat

    This food

    Loquat

    VS60% alike
    Mango

    Compare with

    Mango

    Mangoes are sweeter and higher in sugar and calories, while loquats are a lighter, lower-glycemic choice.

    Loquats are far lower in sugar and calories than mangoes, making them better for blood sugar control.

    Loquat vs Mango
  • Loquat

    This food

    Loquat

    VS65% alike
    Orange

    Compare with

    Orange

    Oranges are higher in vitamin C, while loquats provide more vitamin A and are lower in calories.

    Oranges are better for immune support with more vitamin C, but loquats are lower in calories and sugar.

    Loquat vs Orange
  • Loquat

    This food

    Loquat

    VS55% alike
    Banana

    Compare with

    Banana

    Bananas are denser in carbs and potassium, ideal for energy, whereas loquats are low-calorie and better for weight loss.

    Bananas provide more workout fuel and potassium, while loquats are a much lighter choice for weight loss.

    Loquat vs Banana
  • Loquat

    This food

    Loquat

    VS60% alike
    Grape

    Compare with

    Grape

    Grapes are higher in sugar and calories, while loquats offer a lower-glycemic, more nutrient-dense profile.

    Loquats are lower in sugar and calories compared to grapes, offering better blood sugar control.

    Loquat vs Grape

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are loquats good for weight loss?

    Yes, loquats are low in calories and high in water, making them a filling snack that supports weight loss.

  • Can diabetics eat loquats?

    Yes, in moderation. Loquats have a low glycemic load, meaning they cause a slow, steady rise in blood sugar rather than a sharp spike.

  • Are loquat seeds poisonous?

    Yes, loquat seeds contain amygdalin, which the body converts to cyanide. Never eat the seeds or crush them into beverages.

  • Can you eat loquat skin?

    Yes, the skin is edible and contains additional fiber, but it should be washed thoroughly to remove any pesticide residue.

  • Is loquat high in sugar?

    Loquats contain moderate natural sugars, but their fiber content offsets the glycemic impact, making them a balanced choice.

  • What vitamins are in loquats?

    Loquats are a good source of vitamin A and beta-carotene, which support eye health and immune function.

  • How do you prepare a loquat?

    Wash the fruit, slice it in half, and remove the large brown seeds. The flesh can be eaten raw or cooked.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

90

Nutrition data

85

Health analysis

95

Food safety

85

Comparisons