The loquat (Eriobotrya japonica) is a small, pale orange to yellow fruit that grows on an evergreen tree native to south-central China. A member of the rose family, it is widely cultivated across subtropical and mild temperate climates globally. Often called the Japanese plum or Japanese medlar, the fruit has a long history of cultivation in East Asia. The sweet, slightly tangy fruit is typically round or pear-shaped with fuzzy, apricot-like skin and is prized for its unique flavor and early spring availability.
Essential Nutritional Content
The loquat fruit offers a low-calorie profile while supplying beneficial nutrients. A 100-gram serving of raw loquat contains approximately 47 calories, mostly from carbohydrates and natural sugars, and less than one gram each of protein and fat.
The fruit contains about 1.7 grams of dietary fiber per 100 grams, contributing to digestive benefits. The fruit is particularly rich in provitamin A, primarily beta-carotene, which is converted to Vitamin A in the body and supports several biological processes.
Loquats also supply important micronutrients. The fruit provides manganese (about 6.4% of the DV per 100 grams) and potassium (roughly 7.8% of the DV), an electrolyte that helps regulate fluid balance and blood pressure. Loquats also contain smaller amounts of B vitamins, including folate and Vitamin B6.
Potential Health Advantages
The health advantages of loquat fruit stem primarily from its concentration of plant compounds. Loquats are rich in various carotenoid antioxidants, such as beta-carotene, lutein, and zeaxanthin, which help protect cells from damage caused by unstable molecules known as free radicals. This high antioxidant capacity contributes to the fruit’s anti-inflammatory effects, which may help mitigate chronic inflammation, a factor in many long-term health conditions.
The presence of beta-carotene supports healthy vision and skin by providing the precursor for Vitamin A. Regular consumption of foods rich in these specific carotenoids, including lutein and zeaxanthin, has been linked to protective effects against common age-related eye conditions. The antioxidants found in the fruit, along with phenolic compounds, also support cardiovascular health by neutralizing free radicals that can contribute to plaque development in the arteries.
For digestive wellness, the fruit’s high level of pectin, a type of soluble fiber, promotes regularity and helps maintain a healthy environment for gut bacteria. Fiber adds bulk to stool, facilitating smooth bowel movements and helping prevent constipation.
Preliminary research, often using extracts from the loquat leaf and seed, suggests a connection to improved metabolic health, particularly blood sugar regulation. Certain compounds may slow the absorption of glucose and potentially improve insulin sensitivity. However, much of this research is in early stages and has been conducted on animals; more human studies are needed to confirm these effects.
Safe Ways to Consume Loquat
The sweet, fleshy pulp of the loquat is the primary edible part of the fruit. The skin is also safe to eat, though some prefer to peel it due to its slightly fuzzy texture. Ripe loquats are best eaten fresh for their juicy, sweet-tart flavor, but their versatility allows them to be incorporated into numerous cooked applications.
Loquats are frequently used in both sweet and savory dishes, including pies, tarts, and chutneys. They can also be stewed or made into jams and jellies, benefiting from the fruit’s naturally high pectin content. Dried loquat leaves are commonly used to brew a traditional herbal tea.
A safety consideration involves the seeds, which should not be consumed. Like other fruits in the rose family, loquat seeds contain cyanogenic glycosides, primarily amygdalin, which the body can convert into hydrogen cyanide, a toxic compound. While accidentally swallowing a few seeds may be harmless, chewing or crushing the seeds, or consuming them in large amounts, poses a risk and must be avoided.