Plant
Raw kumquat
USDA description: Kumquat, raw
How raw kumquat scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Raw kumquatExcellent
| Starting score | 100 |
| Vitamin C | +4.4 |
| Fiber | +4.1 |
| Fructose | -2.4 |
| Nutrient Gaps | -2 |
| Purine Load | -0.5 |
| Magnesium | +0.5 |
| 3 smaller factors | -0.1 |
| Protective bonus cap | -5 |
| Final score | 99 |
Raw kumquat scores 99 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 5.2 points off a starting score of 100, and protective factors added 4.2 back (trimmed from 9.2: bonuses can offset at most 80% of the penalties). Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat0.86 g
- Saturated Fat0.10 g
- Sodium10 mg
- Dietary Fiber6.5 g
- Total Sugars9.4 g
- Protein1.9 g
- Calcium62 mg
- Iron0.86 mg
- Magnesium20 mg
- Vitamin C43.9 mg
- Folate17 ug
- Water80.8 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 fruittypical19 g
- 1 cup185 g
- Quantity not specified19 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (fruit).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- +4.4Long-term
Vitamin CLong-term
43.9 mg of vitamin C per 100 g, with no portion adjustment. Vitamin C helps the kidneys excrete urate.
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2011, Arthritis Care Res
- +4.1Long-term
FiberLong-term
6.5 g of dietary fiber per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
- -2.4Long-term
FructoseLong-term
An estimated 3.7 g of fructose per 100 g, with no portion adjustment. Reduced 70% because whole fruit blunts the fructose effect.
Evidence: Choi HK 2008, BMJ · Choi HK 2010, JAMA
- -2Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 4 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- -0.5Flare risk
Purine LoadFlare risk
10 mg of purines per 100 g, weighted 0.45x as a plant source and 1.0x for the typical portion: 5 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- +0.5Long-term
MagnesiumLong-term
20 mg of magnesium per 100 g, with no portion adjustment.
Evidence: Li X 2015, BMJ
- -0.2Long-term
Saturated FatLong-term
0.1 g of saturated fat per 100 g, with no portion adjustment.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- +0.2Long-term
FolateLong-term
17 µg of folate per 100 g, with no portion adjustment.
Evidence: Lyu LC 2017, Am J Clin Nutr
- -0.1Long-term
SodiumLong-term
10 mg of sodium per 100 g, with no portion adjustment.
Evidence: FitzGerald JD 2020, Arthritis Care Res
Common questions
About raw kumquat
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.