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Quince

Fruit

Quince

A hard, aromatic pome fruit that requires cooking to become palatable, offering high fiber and low calories.

Quince is a tough, aromatic pome fruit related to apples and pears. It is rarely eaten raw due to its astringency and hardness but becomes sweet, tender, and pink-hued when cooked.

high-fiber low-calorie cooking fruit

Typical serving · 100g

Common varieties · Smyrna, Champion, Pineapple, Van Deman, Orange

78health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

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

Low calorieHigh fiberLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Quince is a high-fiber, low-calorie fruit with a rigid cellular structure and high tannin content, making it astringent raw. Cooking breaks down pectin and tannins, softening the texture and sweetening the flavor. It digests moderately due to fiber content and provides moderate satiety.

Varieties: Smyrna · Champion · Pineapple · Van Deman · Orange

#quince#lowcaloriefruit#highfiber#lowglycemic#cookingfruit#pectin#fallfruit#bloodsugarfriendly

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

57kcal

Density 0.57 kcal/g

Protein

0.4g

Carbs

15.3g

Fat

0.1g

Fiber

1.8g

Sugar

8.9 g

Sodium

4 mg

Potassium

197 mg

Glycemic index

35

Glycemic load

5

Water content

83.8%

Standout compounds

Nutrient highlights

  • Fiber

    moderate

    supports digestion and satiety

  • Vitamin C

    moderate

    supports immune function

  • Potassium

    moderate

    helps regulate blood pressure

  • Pectin

    high

    feeds gut bacteria and aids digestion

  • Antioxidants

    moderate

    protects cells from oxidative damage

Wellness map

Health scores & processing

Weight loss
85
Satiety
75
Blood sugar
80
Gut health
75
Heart health
70
Fitness
60
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Raw quince is an unprocessed whole food, though it is almost always cooked before consumption.

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 sugarexcellent
  • Nutrient densitygood
  • Fitness fuelmoderate
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Quince is generally safe with low contamination risk. The seeds contain trace amounts of amygdalin and should not be consumed in large quantities.

90safety

Evidence confidence 90%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues

Safer choices

organic quince to avoid pesticide residues on the skin

Prep tips

Wash thoroughly under running water. Remove seeds before cooking, as they release small amounts of toxic compounds when crushed.

minimal

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Low energy density and high fiber content support weight management by promoting fullness without excess calories.

  2. Blood sugar

    Low glycemic index and moderate fiber help prevent rapid blood sugar spikes, making it suitable for blood sugar control when prepared without added sugar.

  3. Fitness & energy

    Provides a slow-digesting carbohydrate source, but is rarely used as a primary workout fuel due to its typical preparation in sweetened preserves.

  4. Gut health

    Contains pectin and dietary fiber that support healthy digestion and feed beneficial gut bacteria.

  5. Processing quality

    A whole, unprocessed food in its raw state, though culinary use often involves adding sugar, which reduces overall nutritional quality.

  6. Food safety

    Seeds contain amygdalin and should be discarded before cooking. Otherwise, it is a very safe food with low contamination risk.

  7. Common mistakes

    Eating it raw due to its extreme astringency, or consuming the seeds which contain trace toxins.

  8. Best preparation

    Poaching, baking, or making sugar-free preserves to soften the flesh and neutralize astringency.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Sugar-free poached dessert

    Poach quince in water with spices for a low-calorie, naturally sweet treat.

  • Natural thickener

    Use its high pectin content to thicken homemade jams or fruit preserves without additives.

  • Flavor enhancer for baking

    Add diced quince to apple or pear pies to introduce a complex floral aroma and firm texture.

Balance sheet

Pros & cons

Upsides

  • Low in calories
  • High in pectin and dietary fiber
  • Low glycemic impact
  • Very versatile in cooking
  • Rich in antioxidants

Trade-offs

  • Inedible raw
  • Requires preparation and cooking time
  • Seeds are mildly toxic
  • Often prepared with high amounts of added sugar

Fit check

Who is it for?

Great match

  • Sugar-free preserves
  • Low-calorie dessert bases
  • Blood sugar friendly diets

Consider alternatives

  • Quick raw snacking
  • High-protein diets
  • Strict very-low-carb diets

Side by side

How it compares

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

  • Quince

    This food

    Quince

    VS90% alike
    Apple

    Compare with

    Apple

    Apples are sweeter and can be eaten raw, while quince offers more pectin and a unique floral flavor but requires cooking.

    Apples are convenient raw snacks, while quince is lower in sugar and better for blood sugar control when cooked.

    Quince vs Apple
  • Quince

    This food

    Quince

    VS85% alike
    Pear

    Compare with

    Pear

    Pears are softer and sweet raw, whereas quince is hard and astringent raw but holds shape better in cooking.

    Pears are better for quick snacking, but quince provides more fiber and a lower glycemic impact for cooked dishes.

    Quince vs Pear
  • Quince

    This food

    Quince

    VS60% alike
    Guava

    Compare with

    Guava

    Guava is much higher in vitamin C and can be eaten raw, while quince is lower in calories and sugar.

    Guava offers more vitamin C and protein, while quince is lower in calories and sugar for weight loss.

    Quince vs Guava
  • Quince

    This food

    Quince

    VS55% alike
    Peach

    Compare with

    Peach

    Peaches are juicy and sweet raw, while quince is firm and requires cooking, offering fewer calories and less sugar.

    Peaches are hydrating and sweet raw, while quince is a lower-calorie, low-sugar fruit that must be cooked.

    Quince vs Peach
  • Quince

    This food

    Quince

    VS55% alike
    Plum

    Compare with

    Plum

    Plums are sweet and tart raw, while quince is strictly for cooking and has a lower glycemic impact.

    Plums are convenient for snacking, but quince is better for blood sugar control and low-calorie cooking.

    Quince vs Plum
  • Quince

    This food

    Quince

    VS55% alike
    Apricot

    Compare with

    Apricot

    Apricots are rich in vitamin A and eaten raw, while quince provides more pectin and fewer calories.

    Apricots are great raw snacks with more vitamin A, while quince is lower in calories and better for thickening preserves.

    Quince vs Apricot
  • Quince

    This food

    Quince

    VS50% alike
    Fig

    Compare with

    Fig

    Figs are much higher in sugar and calories, while quince is a low-sugar cooking fruit.

    Figs are sweeter and higher in calories, while quince is a low-sugar alternative for cooked desserts.

    Quince vs Fig
  • Quince

    This food

    Quince

    VS50% alike
    Pomegranate

    Compare with

    Pomegranate

    Pomegranates offer high antioxidants and edible seeds, while quince is valued for its flesh and pectin.

    Pomegranates are high in antioxidants, while quince is lower in sugar and better for blood sugar management.

    Quince vs Pomegranate
  • Quince

    This food

    Quince

    VS80% alike
    Asian Pear

    Compare with

    Asian Pear

    Asian pears are sweet and juicy raw, while quince is astringent raw but develops complex flavors when cooked.

    Asian pears are refreshing raw snacks, while quince is a lower-sugar fruit that shines when cooked.

    Quince vs Asian Pear
  • Quince

    This food

    Quince

    VS40% alike
    Papaya

    Compare with

    Papaya

    Papaya contains digestive enzymes and is eaten raw, while quince relies on fiber and pectin for gut benefits.

    Papaya offers enzymes for digestion, while quince provides more fiber and a lower glycemic load.

    Quince vs Papaya

Common questions

FAQ

Answers aligned with how people search for this food.

  • Can you eat quince raw?

    It is not recommended; raw quince is extremely hard, dry, and astringent due to high tannin content. Cooking softens the fruit and sweetens the flavor.

  • Is quince good for weight loss?

    Yes, quince is low in calories and high in fiber, which helps promote satiety and control appetite when prepared without added sugars.

  • What does quince taste like?

    Raw quince is tart and astringent. When cooked, it develops a sweet flavor similar to a cross between an apple and a pear, with floral notes.

  • How do you prepare quince?

    Quince should be peeled, cored, and cooked. Poaching, baking, or stewing are the best methods to soften the flesh and bring out its natural sweetness.

  • Are quince seeds poisonous?

    Quince seeds contain amygdalin, a compound that can release cyanide when metabolized. They should be removed and not eaten, but the flesh is completely safe.

  • Is quince high in sugar?

    Raw quince contains moderate natural sugars (around 8.9g per 100g). However, many traditional recipes add large amounts of sugar, which significantly increases the sugar content.

  • Can diabetics eat quince?

    Yes, plain cooked quince has a low glycemic index and can be a safe choice for diabetics, provided it is not prepared with excessive added sugar.

  • What is quince used for in cooking?

    It is commonly used to make jams, jellies, and pastes (like membrillo), or poached as a dessert. It also pairs well with savory meats like pork or lamb.

Transparency

Data confidence

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

90

Nutrition data

85

Health analysis

90

Food safety

85

Comparisons