What Are the Nutritional Facts for a Key Lime?
Beyond just the carbs, a key lime offers a range of nutrients in a small, low-calorie package. The precise nutritional data can vary slightly based on the fruit's size, but the figures remain consistently low.
Carbs in a Single Key Lime
For a medium key lime (approximately 67 grams):
- Total Carbohydrates: Around 7 grams.
- Dietary Fiber: Approximately 2 grams.
- Sugar: About 1 gram.
This means the net carbs for one key lime are roughly 5 grams (7g total carbs minus 2g fiber). This low net carb count is why key limes are considered a keto-friendly fruit when consumed in moderation.
Other Key Nutrients
- Calories: About 20 calories per medium fruit.
- Vitamin C: An excellent source, providing around 22% of the Daily Value (DV). This powerful antioxidant supports immune function and skin health.
- Fat and Protein: Minimal, at 0 grams and 1 gram respectively.
- Minerals: Contains small amounts of potassium, calcium, and iron.
Key Lime vs. Persian Lime: A Carbohydrate Comparison
While both key limes and the more common Persian limes are nutritious, there are differences in their size and composition that impact their nutritional value per fruit.
Size Matters
Key limes are notably smaller than Persian limes, which means you get fewer carbs and calories per single fruit. However, for a comparable amount of juice, you would need several key limes, making the preparation more intensive.
Juice Yield and Flavor
Because key limes are smaller and more acidic, they offer a bolder, more aromatic flavor. To get the same amount of juice as one Persian lime, you would need to squeeze several key limes, which changes the total nutritional intake of the final dish. This is an important consideration when following a recipe that specifies one type of lime over the other.
Comparison Table: Key Lime vs. Persian Lime
| Nutrient | Key Lime (Approx. 67g) | Persian Lime (Approx. 67g) |
|---|---|---|
| Total Carbohydrates | ~7g | ~7g |
| Dietary Fiber | ~2g | ~2g |
| Net Carbs | ~5g | ~5g |
| Calories | ~20 kcal | ~20 kcal |
| Vitamin C | ~22% DV | ~22% DV |
| Size | Small, round | Larger, oval |
As the table demonstrates, the nutritional values per fruit are quite similar. The key difference lies in the flavor profile and the volume of juice obtained per fruit, which impacts the total carb count of a recipe rather than the individual fruit's inherent value.
Using Key Limes in a Low-Carb Diet
Incorporating key limes into a low-carb or ketogenic diet is straightforward due to their low net carb content. Here are some simple ways to enjoy them:
- Flavor Water and Beverages: Squeeze fresh key lime juice into water, iced tea, or homemade seltzer for a refreshing, calorie-free flavor boost.
- Marinades and Dressings: Use key lime juice as the tangy base for marinades for chicken or fish. Combine it with olive oil, herbs, and spices for a keto-friendly salad dressing.
- Keto Desserts: Create low-carb desserts by using key lime juice and zest with keto-approved sweeteners. The zest is particularly flavorful and contains virtually zero carbs.
- Garnish for Savory Dishes: Add a squeeze of key lime juice over tacos, curries, or soups to add a pop of brightness without significant carbohydrates.
Benefits of Adding Key Limes to Your Diet
Beyond their low-carb appeal, key limes offer several health benefits, primarily from their high concentration of Vitamin C and antioxidants.
- Boosts Immunity: The high Vitamin C content helps to strengthen the immune system and can reduce the duration and severity of the common cold.
- Supports Skin Health: Vitamin C is vital for collagen production, which is essential for maintaining firm, healthy skin. Antioxidants in limes also protect against age-related skin damage.
- Promotes Digestive Health: The fiber found in key limes aids in digestion and can promote regularity.
- Helps Prevent Kidney Stones: The citric acid in limes can help prevent the formation of kidney stones by increasing citrate levels in the urine.
Conclusion
A medium key lime contains approximately 7 grams of total carbohydrates, with about 5 grams of net carbs, making it a very low-carb fruit suitable for most diets, including keto. The difference between key limes and Persian limes lies more in their size, flavor intensity, and juice yield rather than their individual carb counts. By incorporating this small but potent fruit into your diet, you can enjoy its vibrant flavor and numerous health benefits without a significant carb load. For low-carb recipes, using the flavorful zest is a great way to maximize flavor while minimizing carbs.
For more information on the health benefits and nutritional value of limes, you can consult sources like the National Institutes of Health (NIH).
