Top Keto Fruits & Net Carbs

The Lowdown on Carbs in Lemons

Lemons are one of the most versatile fruits around. These bright yellow citrus fruits have a tart, tangy taste that adds a fresh zing to both sweet and savory dishes. Besides providing flavor, lemons offer many potential health benefits. However, if you're following a low-carb or ketogenic diet, you may be wondering: how many carbs are actually in lemons?

Understanding the carb content of lemons can help you determine if they can fit into your low-carb lifestyle. This article provides a detailed look at the carbohydrate profile of lemons to help you make informed dietary choices.

Checking the Nutrition Facts on Lemons

According to the USDA, one medium lemon (58 grams) contains:

• Calories: 17
• Carbs: 5 grams
• Fiber: 2.8 grams
• Sugar: 1.5 grams

So in a whole, medium-sized lemon there are 5 grams of total carbohydrates. However, nearly 3 of those grams come from fiber. Fiber does not raise blood sugar levels or require insulin to metabolize. As a result, it does not count toward a food's digestible or net carb count.

Determining the Net Carbs in Lemons

To find the net carbs in lemons, you subtract the grams of fiber from the total carbs. So if a medium lemon contains 5 grams of total carbs and 2.8 grams of fiber, the math is:

Total carbs: 5g
Fiber: 2.8g
Net carbs: 5g - 2.8g = 2.2g

This means there are just over 2 grams of net, digestible carbohydrates in a medium lemon.

The Impact of Lemons on Ketosis

On a strict keto diet, carb intake is usually limited to just 2050 net grams per day in order to achieve and maintain ketosis. With only 2.2 grams of net carbs, a medium lemon is considered a keto-friendly food that should not disrupt this fat-burning state for most people.

Some people can remain in ketosis while eating up to 50 or even 100 grams of total carbs per day. This means that the small amount of sugar and carbs in an occasional lemon likely will not kick them out of ketosis.

Comparing Lemons to Other Citrus Fruit

Lemons have one of the lowest carb contents among all citrus variety. Heres how they compare:

• Lemons: 5g total carbs, 2.2g net carbs
• Limes: 7g total carbs, 1.7g net carbs
• Grapefruit: 11g total carbs, 8g net carbs
• Oranges: 15g total carbs, 12g net carbs

As you can see, lemons are one of the best options if youre watching your carb intake. Their tart flavor means you likely will not overindulge in them compared to sweeter options too.

Health Benefits of Adding Lemons to Your Diet

Besides being low in carbs, lemons offer many benefits that make them a healthy addition to a well-rounded eating plan like the ketogenic diet. Here is a quick look at some of the top health perks of lemons.

High in Vitamin C

Lemons are one of the best vitamin C sources around. In fact, one lemon fulfills about 30% of your recommended daily vitamin C intake.

Vitamin C is essential for immune health, skin health, iron absorption, and collagen production.

Support Heart Health

Some research shows that the vitamin C and other antioxidants in lemons can reduce several heart disease risk factors. For instance, they may lower blood pressure, raise HDL (good) cholesterol, and prevent the oxidation of cholesterol.

Aid Digestion

The citric acid and flavonoids in lemon juice may help stimulate digestive secretions like bile and gastric acid. This can help improve digestion, especially of proteins and fats.

Enhance Weight Loss

Lemons are very low in calories with just 17 calories yet high volume and water content. When paired with adequate protein, their pectin fiber may help induce a feeling of fullness and satisfaction after meals.

Animal studies suggest that polyphenol antioxidants from lemon extract may also prevent weight gain and fat accumulation.

Prevent Kidney Stones

Citrate, a natural compound found abundantly in citrus fruits like lemons, can bind to calcium oxalate crystals. This prevents the crystals from turning into painful kidney stones.

Drinking lemon juice, lemonade, or other citrus juices may help those prone to kidney stones safely excrete excess calcium and oxalates.

Using Lemons in Low-Carb and Keto Recipes

Adding a squirt of lemon juice is one of the easiest ways to inject bright, fresh flavor into recipes without adding carbs. Try squeezing some lemon over:

• Seafood like fish, shrimp, or lobster
• Chicken or vegetable salads
• Steamed or roasted veggies
• Soups and chilis
• Avocado toast

Lemon zest also provides concentrated citrus flavor without the juice or carbs. Use it to top keto desserts, yogurt, or baked goods.

You can also use lemon juice or zest to add flavor to dressings, dips, fat bombs, smoothies, tea, and more on a low-carb diet.

Keto Lemon Curd

One of the most delicious ways to eat lemons is in the form of tangy lemon curd. Try using this keto-friendly recipe:

• 1 cup fresh lemon juice
• 1 cup powdered erythritol or monk fruit sweetener
• 4 large, whole eggs
• 1 cup (2 sticks) unsalted butter, melted

1. Whisk all ingredients together in a double boiler over medium heat.
2. Cook, stirring continuously, until thickened to a custard-like consistency, about 1015 minutes.
3. Remove from heat and transfer to an airtight container. Refrigerate until chilled before using.

Use this sugar-free lemon curd just like regular curd. Enjoy it with yogurt, berries, or low-carb baked goods for a delicious burst of lemon flavor without all the carbs and sugar.

Keto Lemon Chicken

Try this scrumptious one-pan lemon garlic chicken. Its packed with bright, robust lemon taste thanks to both lemon zest and fresh lemon juice:

• 1 pound chicken breast or thighs
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 tablespoon lemon zest
• 14 cup fresh lemon juice
• 14 teaspoon sea salt
• Ground black pepper to taste

1. Preheat oven to 400F.
2. In an oven-safe skillet over medium heat, warm 1 tablespoon oil. Season chicken with salt, pepper, and oregano. Cook chicken about 2 minutes per side until browned.
3. Remove pan from heat and add remaining ingredients, tossing chicken to coat. Bake 1520 minutes until chicken reaches an internal temperature of 165F.
4. Serve chicken drizzled with pan juices over low-carb veggies if desired.

Potential Concerns with Eating Too Many Lemons

While lemons are very low in sugar and carbs, eating them in excess may cause issues for some people.

Dental Erosion

Like other acidic foods and drinks, excessive lemon juice consumption can erode tooth enamel. Be sure to rinse your mouth with plain water after consuming lemon juice.

Heartburn

The high acid content in lemon juice may trigger heartburn or reflux in those with gastrointestinal issues. Diluting lemon juice before drinking can help minimize this effect.

Kidney Issues

Oxalate-rich foods like lemons may contribute to kidney stone development in those prone to them. Avoid excess lemon consumption if youve had recurring kidney stones.

Medication Interactions

Since lemon juice can impact digestion and nutrient absorption, consult your healthcare provider about possible medication interactions if you take oral medications and enjoy lemon juice regularly.

The Bottom Line

Thanks to their stellar nutrition profile and low net carb and calorie counts, lemons can be part of almost any healthy low-carb lifestyle.

With just 2.2 grams of digestible carbs and a tangy, bright taste, lemons make a flavorful addition to the keto diet. Squeeze lemon juice over foods, incorporate zest into recipes, or use lemons to make keto lemon curd or lemon chicken.

Pair lemons with adequate protein, fiber and healthy fats as part of balanced, lower-carb way of eating for potential benefits ranging from improved heart health and digestion to quicker weight loss.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.