Quandong: Calories, Nutrition and Health Benefits
ChatGPT 
Claude 
AI Mode 
Perplexity Australia's ancient superfruit, the quandong delivers exceptional vitamin C, powerful antioxidants, and unique tart flavor prized for thousands of years.
Quick Nutrition Facts
Per 100g (About 15-20 quandongs)
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Protein | 2g |
| Carbohydrates | 15g |
| Fiber | 3g |
| Sugars | 10g |
| Fat | 0.5g |
| Vitamin C | 180mg |
| Vitamin E | 5mg |
| Iron | 2mg |
| Magnesium | 25mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Quandong provides over 200% of your daily vitamin C needs in just 100g. The exceptional polyphenol content gives it greater antioxidant capacity than blueberries, making it one of Australia's most powerful native superfruits.
Myth Busters
MYTH #1: Quandong Is Just a Wild Berry
TRUTH: Quandong (Santalum acuminatum) is a hemiparasitic plant in the sandalwood family, not a true berry. It's been cultivated by Aboriginal Australians for thousands of years as an important food and medicinal resource.
MYTH #2: Wild Fruits Have No Nutritional Value
TRUTH: Quandong contains twice the vitamin C of oranges, rich vitamin E, and powerful antioxidants. Research shows Australian native fruits have significant antioxidant, antidiabetic, and anti-Alzheimer potential.
MYTH #3: Quandong Is Too Tart to Eat Fresh
TRUTH: While tart, ripe quandongs are perfectly edible fresh. The tartness comes from high vitamin C content. Many enjoy the flavor similar to tart apricots or peaches, especially when balanced with natural sweetness in preserves.
MYTH #4: Only the Fruit Is Useful
TRUTH: Every part of the quandong tree serves a purpose. Aboriginal Australians use the fruit fresh and dried, grind the kernel into paste for medicinal and skin care purposes, and utilize the wood. It's a truly sustainable resource.
MYTH #5: Quandong Has No Modern Applications
TRUTH: Modern research confirms quandong's benefits. Studies show it's rich in phenolic compounds and efficient inhibitor of pancreatic lipase, suggesting potential for weight management and metabolic health.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | Only 70 calories per 100g, 3g fiber promotes fullness, low fat content, powerful antioxidants support metabolism. |
| Muscle Gain |  | Provides 15g carbs for energy, 2g protein, rich in iron and magnesium for muscle function and recovery. |
| Diabetes Management | | Moderate carbs (15g), rich in polyphenols that may support blood sugar control. Pair with protein for balanced response. |
| PCOS Management | | High antioxidant content fights inflammation, low glycemic impact, vitamin C supports hormonal balance. |
| Pregnancy Nutrition | | Excellent vitamin C (180mg), folate, iron for blood health, magnesium prevents cramps. Traditional food safe when properly prepared. |
| Viral/Flu Recovery | | Exceptional vitamin C (200%+ DV) boosts immunity, antioxidants fight infection, easily digestible natural sugars provide energy. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Quandong
Understanding how quandong affects your blood glucose helps you incorporate this unique fruit into your diet effectively.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing quandong with protein or healthy fat slows glucose absorption and enhances nutrient utilization:
- 🧀 Australian native cheeses or ricotta - Provides protein and calcium
- 🥜 Macadamia nuts or almonds - Healthy fats native to Australia
- 🥛 Greek yogurt - Complete protein and probiotics
- 🥚 Boiled eggs - Sustained protein release
This combination not only moderates blood sugar but also complements quandong's tart flavor while extending satiety.
Cultural Significance
Quandong has been a vital food source for Aboriginal Australians for over 40,000 years, growing wild in the arid and semi-arid regions of southern Australia.
In Aboriginal Culture:
- Prized as both food and medicine across many Aboriginal nations
- Fruit eaten fresh during season, dried for year-round consumption
- Kernel ground into paste for skin care and medicinal applications
- Stones used as specialized nut-cracking tools, showing sophisticated food processing
- Seeds dispersed through traditional land management practices
Modern Recognition:
- Recognized as a premium Australian bush food ingredient
- Featured in fine dining showcasing native Australian ingredients
- Growing commercial cultivation supports rural Indigenous communities
- Sustainable harvest maintains traditional ecological knowledge
- Research validates traditional medicinal uses with modern science
Compare & Substitute
Quandong vs Similar Fruits (Per 100g)
| Nutrient | 🍑 Quandong | 🍑 Peach | 🫐 Blueberry | 🍒 Tart Cherry |
|---|---|---|---|---|
| Calories | 70 kcal | 39 kcal | 57 kcal | 50 kcal |
| Carbs | 15g | 9.5g | 14g | 12g |
| Fiber | 3g | 1.5g | 2.4g | 1.6g |
| Protein | 2g | 0.9g | 0.7g | 1g |
| Fat | 0.5g | 0.3g | 0.3g | 0.3g |
| Vitamin C | 180mg (200% DV) | 6.6mg (7% DV) | 9.7mg (11% DV) | 10mg (11% DV) |
| Iron | 2mg (11% DV) | 0.3mg (2% DV) | 0.3mg (2% DV) | 0.4mg (2% DV) |
| Antioxidants | Very High (>blueberry) | Moderate | High | Very High |
| Best For | Vitamin C, unique flavor, immunity | Low-calorie snacking | Antioxidants, brain health | Anti-inflammatory, sleep |
Frequently Asked Questions
What is quandong and how does it taste?
Quandong (Santalum acuminatum), known as the Australian desert peach or wild peach, is a bright red native fruit about 2-3cm in diameter. It has a distinctive tart, tangy flavor similar to tart apricot or peach with slight sour notes.
The fruit is naturally tart due to exceptionally high vitamin C content (180mg per 100g). Most enjoy quandong in jams, chutneys, or desserts where tartness is balanced with sweetness.
Is quandong good for weight loss?
Yes, quandong is excellent for weight loss. At just 70 calories per 100g with 3g fiber and minimal fat (0.5g), it provides volume and satisfaction with minimal calorie impact.
Weight loss benefits:
- High fiber promotes fullness and reduces overall calorie intake
- Powerful antioxidants support metabolism and fat burning
- Natural tartness satisfies cravings without added sugars
- Polyphenols may inhibit fat absorption
Best practices: Enjoy fresh or dried as a snack, in salads, or with protein-rich foods. Avoid commercial products with added sugar.
Can diabetics eat quandong?
Diabetics can enjoy quandong in moderation. With 15g carbs per 100g and rich polyphenol content, it offers better blood sugar control than many conventional fruits.
Tips for diabetics:
- Limit portions to 50-75g (about 10 quandongs)
- Always pair with protein or healthy fat
- Choose fresh or unsweetened dried quandong
- Avoid quandong jams or products with added sugar
- Monitor blood sugar response individually
The antioxidants and fiber help moderate glucose absorption. Always consult your healthcare provider.
What are quandong's health benefits?
Key Benefits:
- Exceptional Vitamin C: 180mg per 100g (200%+ DV) - powerful immune support
- Superior Antioxidants: Greater capacity than blueberries for cellular protection
- Iron & Minerals: Valuable plant-based iron (2mg), magnesium, zinc, selenium
- Anti-Inflammatory: Rich polyphenols reduce inflammation
- Skin Health: Vitamin E and traditional use in skin care applications
- Eye Health: Antioxidants protect vision and reduce oxidative stress
Research suggests potential benefits for diabetes management and cognitive health.
Is quandong safe during pregnancy?
Yes, quandong is safe and beneficial during pregnancy when consumed as part of a balanced diet. It provides exceptional vitamin C, folate, iron, and magnesium - all crucial during pregnancy.
Pregnancy benefits:
- Vitamin C: Supports iron absorption and immune function
- Folate: Essential for fetal neural development
- Iron: Prevents anemia, supports increased blood volume
- Magnesium: Reduces leg cramps, supports fetal bone development
Precautions: Always wash thoroughly, ensure fruits are ripe, and prefer known sources. Consult your healthcare provider about incorporating wild-harvested foods.
Where can I find quandong in Australia?
Fresh Quandong:
- Seasonal availability (summer months) at farmers markets in South Australia, Victoria, NSW
- Specialty Australian bush food suppliers
- Some health food stores in major cities
Dried Quandong:
- Available year-round from Australian bush food retailers
- Online specialty food stores
- Selected gourmet food shops
Quandong Products:
- Jams, chutneys, and preserves widely available
- Indigenous-owned bush food enterprises
- Gourmet Australian food sections
Dried quandong can be rehydrated for cooking or eaten as a tart snack.
