Lemongrass (Citronella) – Raw
Lemongrass, also known as citronella, is a fragrant herb commonly used in culinary dishes, particularly in Southeast Asian cuisine. Its distinct lemony flavor and aroma make it a popular ingredient in soups, curries, teas, and marinades. In its raw form, lemongrass offers not only a fresh zest to dishes but also a variety of nutritional benefits.
Nutritional Breakdown (per 100g of raw lemongrass):
| Nutrient | Amount |
|---|---|
| Energy | 99.0 kcal |
| Protein | 1.82 g |
| Fat | 0.49 g |
| Saturated Fat | 0.119 g |
| Carbohydrates | 25.31 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 65.0 mg |
| Iron | 8.17 mg |
| Magnesium | 60.0 mg |
| Phosphorus | 101.0 mg |
| Potassium | 723.0 mg |
| Sodium | 6.0 mg |
| Zinc | 2.23 mg |
| Copper | 0.266 mcg |
| Manganese | 5.224 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 2.6 mg |
| Thiamine (B1) | 0.065 mg |
| Riboflavin (B2) | 0.135 mg |
| Niacin (B3) | 1.101 mg |
| Vitamin B6 | 0.08 mg |
| Folate (B9) | 75.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Lemongrass is generally considered safe for most people and does not contain common allergens such as nuts, dairy, or gluten. However, as with any herb, individuals with specific sensitivities to plants in the Poaceae family (grass family) may experience allergic reactions. If you have a known sensitivity to grasses, it’s advised to consult with a healthcare professional before incorporating lemongrass into your diet.
Dietary Preferences
- Vegan: Lemongrass is 100% plant-based and suitable for vegans.
- Gluten-Free: Lemongrass is naturally gluten-free, making it a safe addition for those with gluten sensitivities or celiac disease.
- Low-Carb & Low-Fat: With only 0.49 g of fat and 25.31 g of carbohydrates per 100g serving, lemongrass fits well into low-carb or low-fat dietary regimens.
- Keto-Friendly: Given its minimal carb content and lack of sugars, lemongrass is compatible with keto diets in moderation.
Health Benefits & Usage Advice
Lemongrass is not only a flavorful addition to your meals but also offers various health benefits. It is rich in essential minerals like potassium, magnesium, and iron, which play crucial roles in heart health, muscle function, and oxygen transportation. Potassium, in particular, helps regulate blood pressure, making lemongrass an excellent herb for supporting cardiovascular health.
Additionally, lemongrass is a good source of Vitamin C, an antioxidant that strengthens the immune system and aids in the absorption of iron. It also provides a moderate amount of B-vitamins such as thiamine, riboflavin, niacin, and folate, which are essential for energy production, metabolism, and maintaining a healthy nervous system.
Though itβs not a significant source of fiber, lemongrass can still contribute to digestive health due to its mild diuretic and detoxifying properties. It is commonly used in teas or infusions to support digestion and reduce bloating.
For those looking to reduce sodium intake, lemongrass is a natural, flavorful alternative to salt, making it a valuable addition to savory dishes. It’s often used to enhance broths, soups, curries, and stir-fries, adding depth without the need for excessive salt.
Conclusion
Lemongrass (citronella) is a versatile herb that combines a citrusy flavor with numerous health benefits. It is low in calories, fats, and sugars while offering a wealth of essential nutrients, including potassium, iron, and magnesium. Whether youβre cooking up a Thai-inspired soup or brewing a refreshing herbal tea, lemongrass adds a burst of flavor and nutrients to your diet. Always ensure you source fresh lemongrass for the best taste and optimal nutrient content, and if you have any concerns regarding plant allergies, consult a healthcare provider to ensure itβs a safe choice for you.
