Lemon Peel (Raw) – Nutritional Profile
Lemon peel, often overlooked, is a vibrant and nutrient-dense component of the lemon that offers numerous health benefits. With its distinctive tangy flavor and high vitamin C content, lemon peel can enhance both sweet and savory dishes. In addition to its culinary uses, lemon peel is a powerful source of fiber and essential minerals, contributing to a healthy, balanced diet.
Nutritional Information (Per 100g of Raw Lemon Peel)
| Nutrient | Amount |
|---|---|
| Energy | 47.0 kcal |
| Protein | 1.5 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.039 g |
| Carbohydrates | 16.0 g |
| Fiber | 10.6 g |
| Sugars | 4.17 g |
| Calcium | 134.0 mg |
| Iron | 0.8 mg |
| Magnesium | 15.0 mg |
| Phosphorus | 12.0 mg |
| Potassium | 160.0 mg |
| Sodium | 6.0 mg |
| Zinc | 0.25 mg |
| Copper | 0.092 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 129.0 mg |
| Thiamine (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.08 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.172 mg |
| Folate (Vitamin B9) | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 3.0 mcg |
| Vitamin E | 0.25 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Lemon Peel
Lemon peel is an underrated powerhouse of nutrition, providing a wealth of vitamins and minerals. With an impressive vitamin C content of 129 mg per 100g, lemon peel supports the immune system, promotes skin health, and aids in the absorption of iron from plant-based foods. The high fiber content—10.6g per 100g—contributes to digestive health and helps in maintaining a healthy weight by promoting satiety and regulating blood sugar levels.
The peel is rich in calcium (134 mg) and potassium (160 mg), which are essential for bone health, muscle function, and maintaining proper electrolyte balance. Additionally, lemon peel contains trace minerals like magnesium, phosphorus, zinc, and copper, which play vital roles in overall bodily functions such as energy production, cell repair, and antioxidant defense.
Dietary Considerations
- Allergens: Lemon peel is naturally free from common allergens such as gluten, dairy, nuts, and soy, making it suitable for most dietary needs.
- Vegan and Vegetarian Friendly: As a plant-based ingredient, lemon peel is suitable for both vegan and vegetarian diets.
- Low in Calories: With only 47 kcal per 100g, lemon peel is a great addition to weight-conscious diets, providing flavor without significantly increasing calorie intake.
- High in Fiber: Lemon peel’s fiber content aids in digestion and supports heart health, making it a beneficial addition to any diet aiming to improve gut health.
How to Use Lemon Peel
Lemon peel can be used in a variety of ways to enhance flavor and nutrition in your meals:
- Zest it: Grate the peel to create zest, which can be added to baked goods, salads, teas, or marinades for an aromatic citrus kick.
- Candied Lemon Peel: Candied lemon peel is a sweet treat that can be enjoyed on its own or used as a garnish for desserts and cocktails.
- Infusions: Add lemon peel to water, tea, or smoothies for a refreshing citrus-infused beverage.
- Cooking: Add lemon peel to soups, stews, and sauces for depth of flavor, or toss it in with roasted vegetables for a bright citrus twist.
Conclusion
Incorporating raw lemon peel into your diet not only enhances the flavor of your dishes but also provides numerous nutritional benefits. With its high content of fiber, vitamin C, and essential minerals, lemon peel is an excellent addition to a healthy, well-rounded diet. From zesting to infusing, the possibilities are endless when it comes to using this vibrant and beneficial ingredient. So, next time you use a lemon, don’t discard the peel—harness its health benefits and bring a burst of flavor to your cooking.
