7 Facts About Lemon Nutrition

7 Facts About Lemon Nutrition

Lemon Nutrition

Nutrition Profile

The nutrients and plant compounds present in lemons offer numerous health benefits. Here are some potential advantages of consuming lemons:

When life hands you lemons, relish them! Lemons are brimming with vitamins, minerals, antioxidants, and phytonutrients. They serve as excellent sources of vitamin C and folate.

It’s undeniable that lemons rank among the most popular acid citrus fruits available. Not only are they accessible year-round, but they also reach their peak during the summer months. Lemons are incredibly versatile, offering numerous culinary possibilities. You can enjoy them in wedges, infuse your drinks with slices for refreshing lemon water, create flavorful smoothies and lemonade, candy their peels for a sweet treat, and utilize their acidic juices in various cooking applications and beyond.

In addition to their remarkable versatility, lemons offer some impressive health benefits. Here are a few potential advantages of incorporating lemons into your diet:

Lemon Nutrition Facts

lemon nutrition facts

Lemons have minimal fat and protein content, consisting primarily of carbohydrates (about 10%) and water (approximately 88–89%). A medium-sized lemon contains around 20 calories. The nutrients in half a cup (100 grams) of fresh, peeled lemon are as follows:

  • Calories: 29
  • Water: 89%
  • Protein: 1.1 grams
  • Sugar: 2.5 grams
  • Fiber: 2.8 grams
  • Fat: 0.3 grams
  • Carbs: 9.3 grams

Lemon Nutrition – The Benefits and Facts

Lowering Stroke Risk

A recent study suggests that the flavonoids, which are antioxidants found in citrus fruits like lemons, may reduce the risk of ischemic stroke in women. Ischemic stroke, the most common type of stroke, occurs when a blood clot obstructs the flow of blood to the brain.

Cancer Prevention

Lemons, being an excellent source of antioxidants, may potentially contribute to preventing terminal diseases such as cancer. Antioxidants play a role in neutralizing free radicals, which can cause cellular damage leading to cancer. However, it’s important to note that research on this topic is still inconclusive.

Maintaining a healthy complexion

Vitamin C is crucial for collagen production, which forms the skin’s support structure. Prolonged sun exposure, air quality, aging, and other factors can all impact your skin health. A recent study on rodents demonstrated that consuming vitamin C or applying it topically can help mitigate this type of damage.

Preventing Asthma

According to a review, individuals with asthma who consume higher levels of vitamin C and other nutrients during a cold may experience fewer attacks. The researchers also found evidence suggesting that vitamin C could benefit individuals with bronchial hypersensitivity when they have a common cold.

Enhancing Iron Absorption

Iron deficiency is a major cause of anemia. Combining foods rich in vitamin C with iron-rich foods can enhance the body’s absorption of iron. Adding a splash of lemon juice to a salad with baby spinach leaves can optimize the intake of both iron and vitamin C.

Boosting the Immune System

Foods rich in vitamin C and other antioxidants can potentially strengthen the immune system against viruses responsible for the common cold and flu. A review suggests that while vitamin C supplements may not prevent colds in a community, they could shorten the duration of a cold. Drinking hot water with the juice of a whole lemon and a spoonful of honey can provide a soothing beverage for individuals with a cough or cold.

Weight Loss

In a recent study, rodents fed lemon peel phenols alongside a high-fat diet for 12 weeks showed less weight gain compared to those not consuming lemon. Additionally, in 2016, a group of premenopausal Korean women with a high body mass index (BMI) followed a lemon detox diet, while another group followed a different diet for seven days. Those following the lemon detox diet experienced more substantial improvements in insulin resistance, body fat, BMI, and body weight compared to those on the alternate diet.

Lemons & Vitamin C

If an individual doesn’t consume enough vitamin C, they may develop a deficiency known as scurvy. While rare in the United States, it can affect those with a limited diet variety. Symptoms can manifest within a month of inadequate vitamin C intake and may include:

  • Inflammation of the gums or bleeding gums
  • Fatigue
  • Joint pain
  • Slow wound healing
  • Malaise (a feeling of being unwell)
  • Red patches on the skin due to blood vessels breaking beneath the surface
  • Loosening of teeth
  • Depression

Adverse Effects of Lemons

While lemons are generally well-tolerated, citrus fruits, including lemons, may trigger allergic reactions in some individuals. They can also cause contact sensitivity and skin irritation in those with dermatitis. Additionally, due to their acidity, overconsumption of lemons may negatively impact dental health.


The nutrients and plant compounds found in lemons provide numerous health benefits. However, capturing all the essential nutrients from lemons can be challenging due to their bitter taste and high acid content. Nevertheless, incorporating lemons into a varied diet, such as consuming lemon juice, lemon peel snacks, and lemon water, can enhance the overall nutritional quality of one’s diet and promote wellness.