The New Complete Book of Food

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r Quinces

Nutritional Profile

Energy value (calories per serving): Moderate

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate

Sodium: Low

Major vitamin contribution: Vitamin C

Major mineral contribution: Potassium

About the Nutrients in This Food

Quinces look like pears, and, like pears, they are members of the apple

family. They are high in sugar, with moderate amounts of dietary fiber

(insoluble pectins). Fresh quinces are a good source of vitamin C.

One raw 3.3-ounce quince has 1.7 g dietary fiber and 13.8 mg vitamin

C (18 percent of the RDA for a woman, 15 percent of the RDA for a man).

The seeds of the quince, like apple seeds, pear seeds, and apricot, cherry,

peach, and plum pits, contain amygdalin, a natural cyanide/sugar compound

that breaks down into hydrogen cyanide in your stomach (see apples).

The Most Nutritious Way to Serve This Food

Baked without sugar to save calories.

Diets That May Restrict or Exclude This Food

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Buying This Food

Look for: Firm, round, or pear-shape fruit with a pale yellow, fuzzy skin.

Avoid: Small, knobby fruit or fruit with bruised skin.