Lemongrass
Lemongrass is an aromatic grass rich in citral and citronellal, offering antioxidant, antimicrobial, and anti-inflammatory benefits.
Nutrition · per ~2 g serving · ≈ a pinch
- Folate1.5 mcg<1% DV
- Riboflavin0.00 mg<1% DV
- Niacin0.02 mg<1% DV
- Thiamin0.00 mg<1% DV
- Vitamin B60.00 mg<1% DV
- Vitamin C0.05 mg<1% DV
- Pantothenic Acid0.00 mg<1% DV
- Manganese0.10 mg5% DV
- Iron0.16 mg<1% DV
- Copper0.01 mg<1% DV
- Zinc0.04 mg<1% DV
- Potassium14.5 mg<1% DV
- Magnesium1.2 mg<1% DV
- Phosphorus2.0 mg<1% DV
- Calcium1.3 mg<1% DV
- Selenium0.01 mcg<1% DV
- Sodium0.12 mg<1% DV
Score · 87/100
Vitamins & minerals packed in relative to calories — 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 — 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 — gentler on blood sugar.
- Manganese227% DV
- Iron45% DV
- Copper30% DV
- Zinc20% DV
- Folate19% DV
Overview
Lemongrass (Cymbopogon citratus) is a tall, fibrous aromatic grass whose bright lemony scent comes from citral, a blend of the terpene aldehydes geranial and neral, along with citronellal and geraniol. Raw it provides about 99 kcal per 100g and a surprisingly dense mineral profile: roughly 5.2 mg manganese, 8.2 mg iron, 60 mg magnesium, and 723 mg potassium, plus folate and modest vitamin C. The volatile terpenoid fraction is the functional headline—citral and its companions exhibit antioxidant, antimicrobial, anti-inflammatory, and antifungal activity, and lemongrass essential oil is widely studied for these effects. Mechanistically, citral scavenges free radicals, inhibits inflammatory mediators, and disrupts microbial membranes, while traditional use centers on digestive comfort and calming, fever-reducing infusions. Used as bruised stalks in Southeast Asian curries and soups or steeped as a fragrant herbal tea, lemongrass delivers its aromatic bioactives best when the tough stalk is crushed to release the oils and gently heated rather than boiled hard.
Health Benefits (3)
- Provides antioxidant and anti-inflammatory protectionmoderateCitral and other terpenoids scavenge free radicals and inhibit inflammatory mediators
- Offers antimicrobial and antifungal activitymoderateCitral and citronellal disrupt microbial cell membranes and inhibit growth
- Supports digestion and relaxationlimitedAromatic terpenes ease digestive discomfort and the calming scent supports stress relief
Food Pairings
- ·Pair with coconut milk and ginger because the fat carries lemongrass's fat-soluble terpenoids in curries and soups
- ·Combine with lime and chili to brighten and balance its citrus-herbal aroma
Practical Tips
- ·Bruise or crush the fibrous stalk before cooking to release citral and other volatile oils
- ·Steep gently for tea rather than hard-boiling, which drives off the aromatic terpenes
Optimal Timing
Lemongrass has no circadian dependency; a calming infusion can be pleasant in the evening.
As a culinary herb or unsweetened tea it is negligible in calories and fasting-compatible.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower lemongrass is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about lemongrass
What is lemongrass?
Lemongrass is classified as a herbs & spices. Lemongrass is an aromatic grass rich in citral and citronellal, offering antioxidant, antimicrobial, and anti-inflammatory benefits.
Is lemongrass healthy?
Lemongrass scores 87/100 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 lemongrass high in protein?
Not particularly. A 2 g serving provides about 0 g of protein (~0% of the 50 g daily value).
Is lemongrass high in fiber?
Not really. A 2 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
Is lemongrass keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 0.5 g of net carbs (0.5 g total minus 0 g fiber).
When is the best time to eat lemongrass?
Best any time of day. Lemongrass has no circadian dependency; a calming infusion can be pleasant in the evening.
How much lemongrass should I eat?
A typical serving is around 2 g (~2 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 lemongrass alongside several other herbs & spices sources.
What pairs well with lemongrass?
Lemongrass pairs nicely with: Pair with coconut milk and ginger because the fat carries lemongrass's fat-soluble terpenoids in curries and soups; Combine with lime and chili to brighten and balance its citrus-herbal aroma.
Supplements that mirror Lemongrass's nutrient profile
Encyclopedia entries that supply the same signature nutrients lemongrass contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Lemongrass
These are the nutrients lemongrasscontributes 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.