The Calorie Count: Breaking Down a 100g Lemon
When you're counting calories, it's helpful to know the numbers precisely. A 100-gram serving of raw, peeled lemon contains a very low number of calories, typically cited as 29 kcal. This makes it an excellent, low-energy food for adding flavor without contributing significantly to your daily caloric intake. The vast majority of a lemon's weight is water (around 89%), with the remaining calories coming from its carbohydrate content.
For context, a 'small' lemon, which averages around 58 grams, provides even fewer calories, coming in at just under 17 kcal. Since most recipes use only a fraction of a lemon, the calorie impact is almost negligible, making it a perfect addition to a wide range of dishes and drinks.
Nutritional Profile of a 100g Lemon
Beyond its low calorie count, the nutritional value of a lemon per 100 grams is quite impressive:
- Carbohydrates: 9.3 g
- Dietary Fiber: 2.8 g
- Sugars: 2.5 g
- Protein: 1.1 g
- Fat: 0.3 g
- Vitamin C: 53 mg (59% of the Daily Value)
- Potassium: 138 mg
The fiber content, primarily pectin, can assist with digestive health by slowing the digestion of starches and sugars. Meanwhile, its high vitamin C content acts as a powerful antioxidant, supporting the immune system and protecting cells from damage.
Lemon Components Compared: Juice vs. Whole vs. Peel
How a lemon is prepared affects its overall nutrition. Here’s a quick comparison of the different parts of a lemon per 100-gram serving:
| Feature | Whole Lemon (Peeled) | Lemon Juice (Raw) | Lemon Peel (Raw) |
|---|---|---|---|
| Calories | ~29 kcal | ~22 kcal | ~47 kcal |
| Dietary Fiber | ~2.8 g | ~0.2 g | ~11 g |
| Vitamin C | ~53 mg | ~48 mg | ~129 mg |
| Notes | Includes pulp and fiber, offering more nutritional variety. | Contains more concentrated Vitamin C but less fiber. | High in fiber and Vitamin C, but typically consumed in small amounts. |
From the table, it's clear that while the peel has a higher calorie density per 100g, its contribution to a dish is minor since only a small amount of zest is typically used. A squeeze of lemon juice in water adds only a few calories, making it a nearly calorie-free way to boost flavor.
Smart Ways to Incorporate Lemons into Your Diet
Leveraging the low-calorie and flavorful profile of lemons is simple with these versatile tips:
- Create a light and tangy salad dressing: Whisk fresh lemon juice with a splash of olive oil, mustard, and herbs for a low-calorie alternative to creamy dressings.
- Flavor marinades: Use lemon juice, garlic, and herbs to create a delicious and healthy marinade for poultry or fish, cutting down on the need for extra butter or high-calorie sauces.
- Elevate roasted vegetables: Squeeze lemon juice over roasted broccoli or asparagus to brighten the flavors without adding unwanted calories.
- Boost your water: Add a slice or a squeeze of fresh lemon to a glass of water for a refreshing, low-calorie beverage that can help you stay hydrated.
- Add zest to desserts: Stir lemon zest into plain yogurt with some berries for a light and satisfying dessert that avoids heavy pastries.
Health Benefits of Adding Lemons to Your Diet
Apart from being low in calories, lemons offer numerous health advantages, many of which stem from their high Vitamin C and antioxidant content.
- Supports Immune Function: The high dose of Vitamin C in lemons helps fortify your immune system, which is crucial for protecting your body against illness.
- Aids Digestive Health: The fibers, particularly pectin, found in the pulp can promote healthy digestion.
- Helps Enhance Iron Absorption: Citric acid in lemons can help the body better absorb iron from plant-based foods.
- Provides Antioxidants: Flavonoids in the peel and flesh have antioxidant properties, which protect cells from damage caused by free radicals.
- Contributes to Heart Health: Research suggests that a higher intake of vitamin C is associated with a lower risk of cardiovascular disease.
Conclusion: The Low-Calorie Power of Lemons
Ultimately, the question of "how many calories in a small lemon 100g" reveals that this citrus fruit is an incredibly low-calorie and nutrient-dense food. At roughly 29 calories per 100 grams, lemons can be used to dramatically enhance the flavor of meals and beverages without impacting your caloric goals. Its rich content of Vitamin C and other beneficial compounds makes it more than just a flavor enhancer; it's a valuable part of a healthy diet. By understanding its nutritional profile and employing simple cooking techniques, you can easily incorporate this versatile fruit into your daily routine for both taste and health benefits.
For more detailed nutritional facts and health insights on lemons, you can explore reliable sources like this overview from the University of Rochester Medical Center on lemon juice nutrition(https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=09152-3).
