Health Benefits of Loquats, a Tiny Nutrient-Packed Fruit

Medically reviewed by Barbie Cervoni, RDMedically reviewed by Barbie Cervoni, RD

Eriobotrya japonica is a subtropical tree native to China that produces small, sweet-tasting fruits known as loquats.

Though small in size, loquats pack an impressive amount of nutrients, including vitamins, minerals, and fiber. They are also rich in health-supportive plant compounds that may protect against common health conditions like heart disease and age-related macular degeneration (ARMD).

Rich in Protective Plant Compounds

Loquats contain a number of antioxidant and anti-inflammatory compounds, including the carotenoid pigments beta-carotene, lutein, and zeaxanthin. These pigments give loquats their rich orange color.

Carotenoids have powerful cellular-protective effects on the body. Regularly eating carotenoid-rich fruits, like loquats, may help reduce your risk of developing a number of common health conditions, including certain cancers and eye diseases.

Loquats are also high in other antioxidant compounds. Research suggests that loquat fruits contain as many as 349 active substances, including phenolic acids, flavonoids, and terpenoids.

Eating foods rich in these compounds could help boost your body's antioxidant defenses and protect against cellular damage that may otherwise lead to disease.

May Protect Against Certain Health Conditions 

Enjoying loquats regularly is a great weight to increase your intake of protective antioxidants and anti-inflammatory compounds, which are associated with a reduced risk of various health conditions.

For example, the carotenoids concentrated in loquats have been shown to protect against atherosclerosis (plaque development in the arteries). Atherosclerosis is the leading cause of heart disease.

Antioxidants, like carotenoids, neutralize reactive substances called free radicals. When free radical levels overwhelm the body’s antioxidant defenses, it leads to oxidative stress—a primary cause of several health conditions, including heart disease.

Carotenoids may protect against atherosclerosis by reducing oxidative stress and decreasing the inflammatory response linked to atherosclerosis development. A 2023 study of over 12,000 Americans found that those with the highest blood levels of carotenoids had the lowest risk of heart disease, heart attack, and stroke.

Eating foods rich in phenolic compounds, like the ones found in loquats, has also been linked to reduced heart disease risk.

Increasing your intake of carotenoid-rich foods, like loquats, may also be an effective way to decrease your risk of several types of cancer, including breast cancer and stomach cancer.

May Benefit Eye Health

Loquats are high in substances that support vision health. Several compounds found in loquats, including β-carotene, lutein, and zeaxanthin, may protect against common eye conditions and support overall eye health by reducing oxidative damage and inflammation.

For example, diets high in carotenoid-rich foods, like loquats, have been linked with a significantly lower risk of age-related macular degeneration (ARMD). This eye disease affects the retina, a layer of tissue at the back of the eyeball essential for vision. ARMD is currently the leading cause of vision loss in older people.

People with higher blood levels of β-carotene, lutein, and zeaxanthin are significantly less likely to develop ARMD. For example, a 2021 study that included data on 609 people found that those who had higher blood lutein levels were 37% less likely to develop advanced ARMD.

It's important to note that these are correlations. In other words, there might be a connection between higher blood levels of these compounds and ARMD. The compounds themselves do not necessarily reduce the risk of ARMD.

Nutrition of Loquats

Loquats are low in calories yet rich in vitamins and minerals. They also provide fiber, which supports digestive health.

Here's the nutrition breakdown for a one-cup serving of cubed loquats:

Calories: 70Carbs: 18 grams (g)Fiber: 2.53gProtein: <1gFat: <1gVitamin A: 113 micrograms (mcg), or 13% of the Daily Value (DV)B6: .149 milligrams (mg), or 9% of the DVPotassium: 396 mg, or 8% of the DVManganese: .221 mg, or 10% of the DV

Loquats contain high amounts of provitamin A carotenoids—some of which, like beta-carotene, are converted into vitamin A in the body. Vitamin A is necessary for growth and development, cellular communication, immune function, skin health, and reproduction.

They're also high in manganese, a mineral that plays important roles in immune health, metabolism, blood clotting, and nervous system function.

Loquats contain smaller amounts of potassium, which is needed for healthy blood pressure regulation, and vitamin B6, which is involved in neurotransmitter production and maintaining heart and immune health.

They also contain a decent amount of fiber. Fiber can help you feel full after eating and is essential for digestive health, including promoting regular and comfortable bowel movements.

Risks of Loquats

When consumed in average amounts, loquats are safe for most people to eat. However, some people are allergic to loquats and can develop a serious allergic reaction called anaphylaxis after eating loquats. People allergic to loquats should avoid loquats and products made with the fruit.

While eating loquat fruit isn't associated with many health concerns, other parts of the fruits, like the leaves, contain substances that may cause side effects, such as muscle weakness, when consumed in large amounts.

Tips for Consuming Loquats

Loquats have a sweet, slightly tangy, citrusy taste that pairs well with savory and sweet ingredients. They can be eaten fresh or cooked and can also be juiced.

Here are a few ways to enjoy loquats:

Pair raw loquats with a source of protein, like nuts or cheese, for a balanced snackTop green salads with sliced loquats for a citrusy flavorToss frozen loquats into smoothies and protein shakesUse sliced loquats as a nutritious topping for oatmeal and chia puddingTry incorporating loquats into baked goods like muffins and sweet breadsMake a tangy salsa with loquats, peppers, and onions to use in savory dishesBlend loquats into homemade salad dressings and marinadesUse loquat juice to sweeten cocktails and mocktails

Remove loquat pits before consuming: slice the fruit in half and remove the pit with your fingers or a spoon.

Loquats have a relatively short shelf life, so store fresh loquats in the fridge to prevent early spoilage. When kept refrigerated, fresh loquats should last for at least one week.

A Quick Review

Loquats are small, sweet-tasting fruits packed with nutrients and protective plant compounds.

Eating loquats regularly can increase your intake of health-protective compounds like carotenoids, which are associated with a reduced risk of heart disease and other health conditions.

Loquats pair well with sweet and savory ingredients and can make an interesting and tasty addition to your diet.

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