Lemon Juice (Raw) – Nutritional Information and Overview
Lemon juice, the fresh, tangy liquid derived from lemons, is a versatile ingredient commonly used in cooking and beverages. Known for its zesty flavor, it enhances a variety of dishes, from savory meals to desserts, and is also a popular addition to cocktails and smoothies. In addition to its bright taste, lemon juice is an excellent source of vitamin C, an essential nutrient that plays a key role in supporting the immune system, skin health, and antioxidant protection.
This naturally low-calorie ingredient is also rich in beneficial compounds, including a small amount of essential minerals and vitamins, making it a valuable addition to any diet. Its refreshing acidity provides a burst of flavor without the added fats or sugars, making it an ideal choice for those seeking to maintain a balanced and health-conscious lifestyle.
Nutritional Breakdown (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 22.0 kcal |
| Protein | 0.35 g |
| Fat | 0.24 g |
| Saturated Fat | 0.04 g |
| Carbohydrates | 6.9 g |
| Fiber | 0.3 g |
| Sugar | 2.52 g |
| Calcium | 6.0 mg |
| Iron | 0.08 mg |
| Magnesium | 6.0 mg |
| Phosphorus | 8.0 mg |
| Potassium | 103.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.05 mg |
| Copper | 0.016 mcg |
| Manganese | 0.012 mg |
| Selenium | 0.1 mcg |
| Vitamin C | 38.7 mg |
| Thiamine (B1) | 0.024 mg |
| Riboflavin (B2) | 0.015 mg |
| Niacin (B3) | 0.091 mg |
| Vitamin B6 | 0.046 mg |
| Folate | 20.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.15 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lemon juice is naturally free from common allergens such as gluten, dairy, and nuts. It is considered safe for most individuals with food sensitivities or allergies. However, as a citrus product, lemon juice may cause irritation or allergic reactions in people who are sensitive to citrus fruits. If you have a citrus allergy, it’s essential to avoid lemon juice or consult with a healthcare professional.
Dietary Preferences
Lemon juice is highly compatible with a wide range of dietary preferences and restrictions. It is:
- Vegan and Vegetarian: Perfect for plant-based diets.
- Gluten-Free: Naturally free from gluten, making it suitable for individuals with celiac disease or gluten sensitivity.
- Low-Calorie and Low-Fat: Ideal for those on calorie-restricted or low-fat diets.
- Sugar-Conscious: Contains a minimal amount of sugar, making it a great addition to low-sugar or diabetic-friendly diets.
Culinary Tips and Uses
Lemon juice is a kitchen staple, celebrated for its ability to brighten up dishes and enhance flavors. Here are some creative ways to use it:
- Dressings and Marinades: Mix lemon juice with olive oil, herbs, and spices for a refreshing salad dressing or marinade for meats and vegetables.
- Beverages: Add a squeeze of lemon juice to water or iced tea for a natural, hydrating drink. It’s also essential in drinks like lemonade or cocktails such as the classic gin and tonic.
- Cooking: Use lemon juice to balance flavors in savory dishes, such as fish, chicken, and vegetable dishes. It works beautifully in soups, stews, and sauces, adding a tangy kick.
- Baking: Lemon juice can be incorporated into cakes, pies, and cookies, providing a citrusy burst of flavor that complements other ingredients.
Conclusion
Lemon juice, while low in calories and packed with nutrients, is a versatile and powerful ingredient in both sweet and savory recipes. It enhances dishes with its bright flavor while providing essential vitamins, especially vitamin C, which supports overall health. With its myriad of uses in the kitchen and its compatibility with most dietary needs, lemon juice is a valuable addition to any culinary repertoire.
Whether you’re looking to elevate a dish with a burst of freshness or simply enjoy the health benefits of this citrus fruit, lemon juice is a must-have in every pantry.
