1 serving (100 grams) contains 29 calories, 1.1 grams of protein, 0.3 grams of fat, and 9.3 grams of carbohydrates.
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Nutrition Information
Calories |
69.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4.8 mg | 0% | |
| Total Carbohydrates | 22.2 g | 8% | |
| Dietary Fiber | 6.7 g | 23% | |
| Sugars | 6.0 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 61.9 mg | 4% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 328.6 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Lemon with skin
Lemons with the skin intact are citrus fruits originating from Asia, but they are now cultivated worldwide, particularly in Mediterranean countries and the U.S. They are a staple in various cuisines, used for their tart flavor and aromatic zest. A medium-sized lemon with its skin contains approximately 24 calories, 2.4 g of dietary fiber, and 53 mg of vitamin C, which is about 59% of the recommended daily intake. The skin (zest) is also rich in antioxidants like limonene and flavonoids. Moreover, lemons contain small amounts of B vitamins, potassium, and magnesium, making them a nutritional powerhouse in a small package.
Health Benefits
- Boosts immune function due to high vitamin C content, which supports white blood cell production.
- Promotes healthy digestion thanks to its dietary fiber, especially pectin in the skin, which supports gut health.
- Acts as a source of antioxidants such as limonene, known to combat oxidative stress and reduce inflammation.
Dietary Considerations
Selection and Storage
Store whole lemons in the refrigerator for up to three weeks to maintain freshness. To use the skin (zest), wash the lemon thoroughly to remove wax or residues.
Common Questions About Lemon with skin Nutrition
What is the nutritional content of a lemon with the skin?
A medium-sized lemon with the skin contains about 24 calories, 1 gram of protein, 8 grams of carbohydrates, and 2.4 grams of fiber. It is an excellent source of vitamin C, providing 74% of the daily recommended intake, and also contains small amounts of potassium, calcium, and magnesium.
Can I include lemon with skin in a keto diet?
Yes, lemon with the skin can be included in a keto diet as it is low in carbohydrates. A medium lemon with the skin contains about 8 grams of total carbs and 2.4 grams of fiber, resulting in 5.6 grams of net carbs, which can easily fit into daily keto carb limits.
What are the health benefits or concerns of eating a lemon with the skin?
The skin of a lemon is rich in antioxidants like flavonoids and vitamin C, which support immune health and reduce inflammation. Additionally, the peel contains essential oils that may promote digestive health. However, ensure the lemon is thoroughly washed to remove pesticides or consider using organic lemons to avoid potential contaminants.
What is the recommended portion size for eating lemon with the skin?
A typical serving size for lemon, including the skin, is one medium lemon (around 58 grams). This amount is sufficient to enjoy the health benefits of its vitamin C and antioxidants without overloading on acidity, which could irritate the stomach.
How does eating a lemon with the skin compare to eating it without the skin?
Eating a lemon with the skin offers additional nutritional benefits, as the peel is particularly rich in fiber, antioxidants, and essential oils like limonene. Without the skin, you get fewer antioxidants and miss out on the fiber content, but the juice and pulp still provide vitamin C and hydration.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
