Lemon (Fresh, Raw) Overview
Lemons are citrus fruits exceptionally high in vitamin C and containing unique compounds including hesperidin flavonoids and limonene with proven health benefits. The high citric acid content (5-6%) supports digestion, enhances mineral absorption, and may prevent kidney stones. Despite their sour taste, lemons are alkalizing and provide antioxidants that support immune function, heart health, and skin vitality.
Why Lemon (Fresh, Raw) Helps With Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
Lemon (Fresh, Raw) Nutrition Facts
Per 58g (1 medium lemon (2 inches diameter))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 17 | — |
| Protein | 0.6g | 1% |
| Total Carbohydrates | 5.4g | 2% |
| Dietary Fiber | 1.6g | 6% |
| Sugar | g | — |
| Total Fat | 0.2g | 0% |
| magnesium | 5mg | % |
| potassium | 80mg | % |
| calcium | 15mg | % |
| vitaminC | 30.7mg | % |
| folate | 6.4mcg | % |
| vitaminB6 | 0.05mg | % |
GI: 20 ()
Key Nutrients in Lemon (Fresh, Raw) for Weight Loss
Fiber
1.6gSupports weight loss by providing essential fiber
Protein
0.6gSupports weight loss by providing essential protein
Best Ways to Eat Lemon (Fresh, Raw) for Weight Loss
- Squeeze fresh lemon juice into water throughout the day
- Use lemon juice and zest in salad dressings
- Add lemon to green tea for enhanced antioxidant absorption
- Squeeze over iron-rich foods to boost absorption
- Use as a salt substitute to reduce sodium intake
- Add to fish, chicken, or vegetables for bright flavor
- Freeze lemon slices for adding to drinks
- Zest the peel for concentrated limonene and flavor
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
Lemon (Fresh, Raw) Health Benefits
- High vitamin C (31mg, 34% DV) for immune system support
- Contains hesperidin flavonoid that reduces LDL cholesterol 12-16%
- Citric acid enhances iron absorption by up to 300%
- Very low calorie (only 17 per whole lemon)
- Limonene in peel has anti-cancer properties in studies
- Pectin fiber promotes satiety and gut health
- Alkalizing effect despite acidic taste
- May prevent kidney stones by increasing urinary citrate
- Supports collagen production for skin and joints
- Natural antibacterial properties
Important Considerations
- High acidity may erode tooth enamel - rinse mouth after consuming
- Can trigger or worsen acid reflux in sensitive individuals
- May interact with certain medications
- Essential oils in peel can cause skin photosensitivity
- Excessive consumption may irritate mouth or stomach lining
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