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A quick glance at a carton of kumquats in the produce aisle, and you may think, Honey, they shrunk the oranges. It’s easy to understand why: They look like a clementine trapped in the body of a plump Kalamata olive. But don’t let their looks deceive you. Despite their small, unassuming size, kumquat benefits for your skin, gut, and overall longevity are fairly impressive.

In case you’ve never encountered them at the grocery store or farmer’s market: Kumquats are small, orange-colored citrus fruits, about the size of a large grape. They boast a soft, waxy exterior and juicy, sour interior. These fruits are native to China, but are also grown in the United States in citrus-bearing states like California and Florida. The fruit is typically found only during its peak season, between mid-winter and early spring in the Northern Hemisphere.

“Kumquats, despite their small size, are a powerhouse of nutrients offering numerous health benefits.” —Lauren Manaker, RDN, LD, CLEC, CPT

Unlike most citrus fruits, whose peels are typically used for zesting a dish or garnishing a drink (or, worse, destined for the trash), eating the entirety of a kumquat (peel included) is not only possible but encouraged. In fact, it’s what gives this flavorful fruit an upper hand when it comes to nutrient content and longevity-boosting benefits compared to some of its close (citrusy) relatives. “Kumquats, despite their small size, are a powerhouse of nutrients offering numerous health benefits,” says Lauren Manaker, RDN, LD, CLEC, CPT, a registered dietitian based in Charleston.

Ahead, Manaker delves into the impressive benefits of kumquats, so you can squeeze every last drop out of them.

5 kumquat benefits for health

1. They’re packed with vitamin C

According to Manaker, this tiny fruit packs a big punch. “Firstly, they are a natural source of vitamin C, playing a crucial role in supporting the immune system and skin health,” Manaker says. Specifically, vitamin C’s benefits for skin include improving collagen absorption and stabilizing free radical damage for a glowier, less-lined complexion.

Vitamin C can also play an important role in supporting your mood. In fact, some studies have linked low levels of vitamin C to decreased levels of important neurotransmitters like dopamine, aka the body’s happiness hormone, and norepinephrine, which helps regulate your fight-or-flight response.

According to the USDA, a 100-gram serving of kumquats contains nearly 44 milligrams of vitamin C. For context, health experts recommend getting between 75 and 90 milligrams of the nutrient a day.

2. They are filled with antioxidants

Kumquats contain high levels of polyphenols, Manaker says, a plant compound linked to boosting cognitive functioning, immune system health, and reduced risk of chronic disease. Research also shows that polyphenols have anti-aging and anti-inflammatory properties and can help slow the development of certain diseases associated with aging. Polyphenols are also prevalent in the diets of Blue Zones residents, which might be one of the reasons why those populations tend to live longer than the average person.

3. They’re a good source of gut-healthy fiber

Kumquats contain nearly seven grams of fiber per 100-gram serving (!!!), which is more than enough to help you hit the recommended amount of fiber per meal (of six grams). Overall, Manaker recommends that adult women consume roughly 21 to 35 grams of fiber per day, while