Lemon Grass (Citronella)
Lemongrass is an aromatic tropical herb rich in potassium, iron, and manganese, with a citrusy flavor profile and potential anti-inflammatory and antimicrobial properties.
Nutrition Β· per ~85 g serving Β· β 1β2 lemons
- Folate63.8 mcg16% DV
- Riboflavin0.11 mg9% DV
- Niacin0.94 mg6% DV
- Thiamin0.06 mg5% DV
- Vitamin B60.04 mg3% DV
- Vitamin C2.2 mg2% DV
- Manganese4.4 mg193% DV
- Iron6.9 mg39% DV
- Copper0.23 mg25% DV
- Zinc1.9 mg17% DV
- Potassium614.5 mg13% DV
- Magnesium51.0 mg12% DV
- Phosphorus85.8 mg7% DV
- Calcium55.3 mg4% DV
- Selenium0.59 mcg1% DV
- Sodium5.1 mg<1% DV
- Polyunsaturated Fat0.14 g
- Saturated Fat0.10 g
- Monounsaturated Fat0.05 g
- Polyphenols~128 mg
Score Β· 82/100
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.
- Manganese227% DV
- Iron45% DV
- Copper30% DV
- Zinc20% DV
- Folate19% DV
Overview
Lemongrass (Cymbopogon citratus) is a perennial grass native to tropical Asia, widely cultivated for culinary and medicinal purposes. Despite being classified as a vegetable, it functions more as a culinary herb and spice due to its intense aromatic oils. Per 100g, lemongrass delivers exceptional micronutrient density: 723mg potassium (critical for cardiovascular health and blood pressure regulation), 8.17mg iron (supporting oxygen transport and energy metabolism), and 5.2mg manganese (essential for bone health, wound healing, and antioxidant defense). The essential oils citral, myrcene, and geraniol are responsible for both its distinctive lemon aroma and documented antimicrobial, anti-inflammatory, and anxiolytic properties. Traditional use in Southeast Asian medicine reflects emerging scientific validation of its digestive support and stress-reducing benefits. The herb's low caloric density (99 kcal/100g) combined with mineral richness makes it valuable for longevity-focused diets, particularly for those seeking natural flavor enhancement without sodium or added sugars. Most health benefits derive from the aromatic volatile oils rather than isolated nutrients, making preparation method important for maximizing bioactive compound retention.
Health Benefits (5)
- Antimicrobial and digestive supportmoderateCitral and other volatile oils inhibit pathogenic bacteria and fungi while promoting healthy gut motility and reducing bloating through carminative action
- Anti-inflammatory response modulationmoderateEssential oil compounds reduce pro-inflammatory cytokine production and provide oxidative stress protection through polyphenol content
- Cardiovascular support via potassiumstrongHigh potassium content (723mg/100g) supports sodium-potassium pump function, regulating blood pressure and reducing hypertension risk
- Bone health and metabolic supportmoderateManganese (5.2mg/100g) activates enzymes critical for bone mineralization, collagen synthesis, and antioxidant defense via manganese superoxide dismutase
- Stress and anxiety reductionemergingVolatile oils, particularly citral, may modulate GABA-like pathways and reduce cortisol-mediated stress responses
Food Pairings
- Β·Pair with ginger and turmeric in herbal teas because combined volatile oils and gingerol/curcumin create synergistic anti-inflammatory and digestive effects
- Β·Combine with coconut milk in curries because fat-soluble lemongrass compounds (citral, myrcene) have enhanced bioavailability in lipid-rich matrices
- Β·Mix with lime juice and fish because vitamin C from citrus enhances non-heme iron absorption from lemongrass (8.17mg iron/100g), critical for plant-based iron optimization
- Β·Pair with leafy greens in stir-fries because lemongrass's antimicrobial properties complement chlorophyll-rich vegetables while its potassium additive effect supports mineral density
Practical Tips
- Β·Use fresh lemongrass within 2-3 weeks when refrigerated in a plastic bag, or freeze chopped stalks in ice cube trays with water for preserved volatile oil integrity
- Β·Bruise or lightly crush fresh stalks before steeping in hot water (not boiling, which degrades volatile oils) for 5-10 minutes to maximize citral extraction
- Β·Focus on the pale inner core and lower 10cm of the stalk where volatile oil concentration is highest; remove tough outer layers
- Β·Add lemongrass at the end of cooking or as a finishing infusion to preserve heat-sensitive antimicrobial and anxiolytic compounds
- Β·Dried lemongrass loses ~40% potency after 6 months; store in airtight containers away from light and heat, or purchase fresh and freeze immediately
Optimal Timing
Lemongrass functions as an herbal infusion rather than a nutrient-dense food requiring specific circadian timing. However, consuming as tea 30-60 minutes before meals may optimize digestive benefits, while evening consumption may support stress reduction via volatile oils
Lemongrass tea is safe during fasting (negligible calories) and may enhance digestive autophagy. Avoid excessive amounts (>5g dried equivalent) in single servings for those with sensitive stomachs.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
PerΒ 100Β g of the default form. Bars show how much higher or lower lemon grass (citronella) is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about lemon grass (citronella)
What is lemon grass (citronella)?
Lemon Grass (Citronella) is classified as a vegetable. Lemongrass is an aromatic tropical herb rich in potassium, iron, and manganese, with a citrusy flavor profile and potential anti-inflammatory and antimicrobial properties.
Is lemon grass (citronella) healthy?
Lemon Grass (Citronella) scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Iron, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is lemon grass (citronella) high in protein?
Not particularly. A 85 g serving provides about 1.5 g of protein (~3% of the 50 g daily value).
Is lemon grass (citronella) high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in lemon grass (citronella)?
In a 85 g serving, lemon grass (citronella) is highest in Manganese (~193% DV), Iron (~39% DV), Copper (~25% DV), Zinc (~17% DV), Folate (~16% DV).
Is lemon grass (citronella) keto-friendly?
Not really. A 85 g serving has about 21.5 g of net carbs (21.5 g total minus 0 g fiber).
When is the best time to eat lemon grass (citronella)?
Best any time of day. Lemongrass functions as an herbal infusion rather than a nutrient-dense food requiring specific circadian timing. However, consuming as tea 30-60 minutes before meals may optimize digestive benefits, while evening consumption may support stress reduction via volatile oils
How much lemon grass (citronella) should I eat?
A typical serving is around 85 g (~84 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 grass (citronella) alongside several other vegetable sources.
What pairs well with lemon grass (citronella)?
Lemon Grass (Citronella) pairs nicely with: Pair with ginger and turmeric in herbal teas because combined volatile oils and gingerol/curcumin create synergistic anti-inflammatory and digestive effects; Combine with coconut milk in curries because fat-soluble lemongrass compounds (citral, myrcene) have enhanced bioavailability in lipid-rich matrices; Mix with lime juice and fish because vitamin C from citrus enhances non-heme iron absorption from lemongrass (8.17mg iron/100g), critical for plant-based iron optimization; Pair with leafy greens in stir-fries because lemongrass's antimicrobial properties complement chlorophyll-rich vegetables while its potassium additive effect supports mineral density.
Supplements that mirror Lemon Grass (Citronella)'s nutrient profile
Encyclopedia entries that supply the same signature nutrients lemon grass (citronella) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lemon Grass (Citronella)
These are the nutrients lemon grass (citronella)contributes 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.