scored 95/100
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.
9.1 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
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 100g—over 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.
Vitamin C reduces ferric iron to ferrous form, significantly increasing non-heme iron bioavailability from plant foods
Flavonoids (hesperidin, diosmin) and vitamin C neutralize reactive oxygen species and modulate inflammatory pathways
Vitamin C is an essential cofactor for prolyl and lysyl hydroxylases, enzymes required for collagen cross-linking and stability
Citric acid increases urinary citrate, which inhibits calcium oxalate crystallization
D-limonene in peel and polyphenols may enhance fat oxidation and improve insulin sensitivity
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.
Fasting-compatible
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.
Per 100 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.
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.
Lemon scores 95/100 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.
Not particularly. A 140 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
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).
In a 140 g serving, lemon is highest in Vitamin C (~82% DV), Vitamin B6 (~16% DV).
Sometimes — 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).
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.
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 — most adults benefit from rotating lemon alongside several other fruit sources.
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.
Encyclopedia entries that supply the same signature nutrients lemon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients lemoncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.