✦ Exceptional vitamin C: ~45mg/100ml
✦ Enhances non-haem iron absorption
✦ Citric acid: bright flavour
✦ Almost calorie-free
Fresh lemon juice is an exceptional source of vitamin C, providing around 45mg per 100ml — approaching the full adult daily requirement in a single lemon. It also provides potassium and citric acid, which enhances the absorption of non-haem iron when consumed alongside plant iron sources. It is almost calorie-free and one of the most versatile culinary acids, brightening flavours across countless dishes.
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Preparation note
Squeeze over iron-rich plant foods (lentils, leafy greens, beans) to dramatically improve iron absorption. Roll the lemon on the counter before cutting to yield more juice; microwave for 10 seconds for even more.
Sources:
NHS Vitamin C · CoFID 2021
Where Lemon juice, fresh Stands Out
Micronutrient
Potassium
130 mg
per 100g · tap to explore →
Micronutrient
Vitamin C
36.0 mg
per 100g · tap to explore →
Micronutrient
Folate
13.0 µg
per 100g · tap to explore →
Carotenoids
Beta-carotene
12.0 µg
per 100g · tap to explore →
Flavonols
Quercetin
0.370 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 09152 · tap to explore →
Flavonols
Myricetin
0.020 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 09152 · tap to explore →
Flavanones
Hesperetin
14.5 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 09152 · tap to explore →
Macronutrients per 100g
31.0
kJ
Energy
0.30
g
Protein
1.60
g
Carbs
0.10
g
Fibre
1.60
g
Sugars
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 130 mg | 7% | |
| Vitamin C | 36.0 mg | 45% | |
| Folate | 13.0 µg | 7% | |
| Phosphorus | 8.00 mg | 1% | |
| Magnesium | 7.00 mg | 2% | |
| Calcium | 7.00 mg | 1% | |
| Chloride | 3.00 mg | 0% | |
| Vitamin A (RAE) | 1.00 µg | 0% | |
| Selenium | 1.00 µg | 2% | |
| Pantothenic Acid (B5) | 0.100 mg | 2% | |
| Iron | 0.100 mg | 1% | |
| Niacin (B3) | 0.100 mg | 1% | |
| Vitamin B6 | 0.050 mg | 4% | |
| Copper | 0.030 mg | 3% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Fructose | 0.900 g | — | |
| Glucose (dextrose) | 0.500 g | — | |
| Sucrose | 0.200 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 12.0 µg | — | |
| Biotin (Vitamin B7) | 0.300 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Flavonols
Quercetin
0.370 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Flavonols
Myricetin
0.020 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Flavonols
Kaempferol
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Flavones
Luteolin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Flavones
Apigenin
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Flavanones
Hesperetin
14.5 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Flavanones
Naringenin
1.38 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Flavanols (Flavan-3-ols)
Catechin (+)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 09152
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 09152
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 09152
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 09152
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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