Lemon
Lemon is a citrus fruit rich in vitamin C and polyphenols, providing potent antioxidant and anti-inflammatory benefits with minimal calories. Its acidic nature enhances mineral absorption and supports digestive and metabolic health.
Nutrition Β· per ~140 g serving Β· β 2β3 lemons
- Vitamin C74.2 mg82% DV
- Vitamin B60.27 mg16% DV
- Thiamin0.06 mg5% DV
- Folate15.4 mcg4% DV
- Riboflavin0.03 mg2% DV
- Vitamin E0.21 mg1% DV
- Choline7.1 mg1% DV
- Niacin0.14 mg<1% DV
- Vitamin A1.4 iu<1% DV
- Copper0.05 mg6% DV
- Iron0.84 mg5% DV
- Potassium193.2 mg4% DV
- Calcium36.4 mg3% DV
- Magnesium11.2 mg3% DV
- Manganese0.04 mg2% DV
- Phosphorus22.4 mg2% DV
- Selenium0.56 mcg1% DV
- Zinc0.08 mg<1% DV
- Sodium2.8 mg<1% DV
- Polyunsaturated Fat0.12 g
- Saturated Fat0.05 g
- Monounsaturated Fat0.02 g
- Polyphenols~210 mg
Score Β· 90/100
Vitamins & minerals packed in relative to calories β the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality β unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best β gentler on blood sugar.
- Vitamin C59% DV
- Vitamin B611% DV
- Copper4% DV
- Thiamin3% DV
- Iron3% DV
Overview
Native to South Asia, lemons have been cultivated for over 2,500 years and are now a staple in Mediterranean and global cuisines. Despite their sour taste, lemons are alkalinizing post-digestion and deliver exceptional nutrient density relative to caloric content. The primary longevity-relevant compounds are vitamin C (53mg per 100gβover half the daily value), flavonoid polyphenols (particularly hesperidin and diosmin), and citric acid. Lemon's low glycemic impact (9g carbs, mostly fiber) makes it compatible with various dietary approaches. The peel contains significantly higher polyphenol concentrations than the flesh, including d-limonene, a compound studied for metabolic and immune support. Lemons' high vitamin C content supports collagen synthesis, immune function, and iron absorption, while their polyphenols exhibit anti-inflammatory properties associated with reduced chronic disease risk. The citric acid may enhance calcium solubility and support kidney health through citrate metabolism.
Health Benefits (5)
- Enhanced iron absorption from plant-based sourcesstrongVitamin C reduces ferric iron to ferrous form, significantly increasing non-heme iron bioavailability from plant foods
- Antioxidant and anti-inflammatory supportstrongFlavonoids (hesperidin, diosmin) and vitamin C neutralize reactive oxygen species and modulate inflammatory pathways
- Collagen synthesis and connective tissue healthstrongVitamin C is an essential cofactor for prolyl and lysyl hydroxylases, enzymes required for collagen cross-linking and stability
- Kidney stone risk reductionmoderateCitric acid increases urinary citrate, which inhibits calcium oxalate crystallization
- Metabolic and weight management supportemergingD-limonene in peel and polyphenols may enhance fat oxidation and improve insulin sensitivity
Food Pairings
- Β·Pair with spinach or kale because vitamin C dramatically increases absorption of non-heme iron in leafy greens (up to 3-fold enhancement)
- Β·Combine with fatty fish or olive oil because fat-soluble polyphenols and fat-soluble vitamin absorption may be enhanced together
- Β·Mix with legumes (beans, lentils) because lemon's citric acid and vitamin C increase mineral bioavailability from plant-based proteins
- Β·Add to turmeric because citrus polyphenols may enhance curcumin absorption and anti-inflammatory synergy
Practical Tips
- Β·Use lemon zest in meals to access concentrated polyphenol content (2-3x higher in peel than flesh); wash thoroughly first to remove pesticides
- Β·Consume fresh lemon juice immediately after squeezing to preserve vitamin C, which degrades rapidly upon exposure to air and light
- Β·Add lemon juice to cooked vegetables or legumes to enhance mineral absorption post-meal rather than relying solely on supplement timing
- Β·Store whole lemons at room temperature for up to 2 weeks, or refrigerate in airtight containers for up to 4 weeks to slow vitamin degradation
Optimal Timing
Lemon's low caloric density and lack of glycemic impact make it suitable throughout the day. Consuming with meals maximizes iron and mineral absorption benefits.
Lemon water during fasting is popular, though the citric acid may increase gastric acid production in sensitive individuals. Time lemon with plant-based meals to optimize iron bioavailability.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
PerΒ 100Β g of the default form. Bars show how much higher or lower lemon is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about lemon
What is lemon?
Lemon is classified as a fruit. Lemon is a citrus fruit rich in vitamin C and polyphenols, providing potent antioxidant and anti-inflammatory benefits with minimal calories.
Is lemon healthy?
Lemon scores 90/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is lemon high in protein?
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is lemon high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 3.9 g of fiber (~14% of the 28 g daily value).
What vitamins and minerals are in lemon?
In a 140 g serving, lemon is highest in Vitamin C (~82% DV), Vitamin B6 (~16% DV).
Is lemon keto-friendly?
Sometimes β it depends on your daily carb budget. A 140 g serving has about 9.1 g of net carbs (13 g total minus 3.9 g fiber).
When is the best time to eat lemon?
Best any time of day. Lemon's low caloric density and lack of glycemic impact make it suitable throughout the day. Consuming with meals maximizes iron and mineral absorption benefits.
How much lemon should I eat?
A typical serving is around 140 g (~41 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target β most adults benefit from rotating lemon alongside several other fruit sources.
What pairs well with lemon?
Lemon pairs nicely with: Pair with spinach or kale because vitamin C dramatically increases absorption of non-heme iron in leafy greens (up to 3-fold enhancement); Combine with fatty fish or olive oil because fat-soluble polyphenols and fat-soluble vitamin absorption may be enhanced together; Mix with legumes (beans, lentils) because lemon's citric acid and vitamin C increase mineral bioavailability from plant-based proteins; Add to turmeric because citrus polyphenols may enhance curcumin absorption and anti-inflammatory synergy.
Supplements that mirror Lemon's nutrient profile
Encyclopedia entries that supply the same signature nutrients lemon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lemon
These are the nutrients lemoncontributes meaningfully toward (β₯10% DV per 100Β g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.