How Many Calories in Quince? Nutrition Facts & Macros

Raw quince has 57 calories per 100 g. A medium quince fruit weighs about 150-200 g, so one whole quince has 86-114 calories. Quince is lower in calories than apples (52 kcal) by weight, but you typically consume quince cooked with added sugar (jam, paste), which increases the calorie content significantly. Plain poached quince without sugar has about 60-65 kcal per 100 g.

Quince is not ideal for strict keto with 13.4 g net carbs (15.3 g total - 1.9 g fiber) per 100 g. A small 50 g portion has about 6.7 g net carbs, which could fit within a 20-30 g daily carb limit if carefully planned. However, quince preparations like jam or paste have much higher sugar content and should be avoided on keto. If you enjoy quince flavor, a thin slice with cheese is the best keto-compatible option.

Most quince varieties are too hard and astringent to eat raw pleasantly, though some cultivars bred for mild flavor can be eaten raw when fully ripe (golden yellow, fragrant). The traditional and best way to enjoy quince is cooked: poached in syrup, baked, made into jam (dulový lekvár in Slovakia), paste (membrillo in Spain), or compote. Cooking transforms the pale flesh into a beautiful ruby-red color and releases its characteristic honey-rose aroma.

Quince provides 15 mg of vitamin C per 100 g (17% DV), supporting immune function. It contains 197 mg of potassium (4% DV) for blood pressure regulation and 0.7 mg of iron (4% DV). Quince is rich in pectin (a soluble fiber that helps lower cholesterol and supports gut health), tannins (antioxidant), and aromatic compounds. Traditional medicine has used quince for digestive issues for centuries.

Peel and core quince like an apple (it's very hard — use a sharp knife). For poached quince: simmer quarters in water with sugar, lemon juice, and a vanilla pod for 2-3 hours until ruby-red and tender. For quince paste (membrillo): cook pureed quince with equal weight sugar until very thick, then set in a mold. For quince compote: dice and cook with a little sugar and cinnamon until soft. Pairs beautifully with cheese, pork, and game.

Quince and apple are relatives (both Rosaceae) but quite different. Quince has slightly more calories (57 vs 52 kcal per 100 g), more carbs (15.3 vs 13.8 g), less fiber (1.9 vs 2.4 g), and less vitamin C (15 vs 4.6 mg — quince wins here). The key difference is texture: apples are crisp and sweet raw, while quince is rock-hard and astringent raw but transforms into a fragrant, honey-flavored delight when cooked. Quince season is autumn only; apples are year-round.