Description

Limes, like lemons, are handy for boosting the flavor of a dish while adding few calories and very little fat, sugar, and sodium. Lime juice and zest can be used in salads, soups, dressings, marinades, and dips.

Limes are an excellent source of vitamin C and other nutrients. Since they are typically used in small amounts as a garnish or accent, you are not likely to reap big health benefits from consuming limes in this way. But subbing them for creamy or oily ingredients could help you cut back on fat and calories, if that is a goal.

Lime Nutrition Facts

The following nutrition information is provided by the USDA for one lime, 2 inches in diameter (67g).

• Calories: 20

• Fat: 0.1g

• Sodium: 1.3mg

• Carbohydrates: 7.1g

• Fiber: 1.9g

• Sugars: 1.1g

• Protein: 0.5g

• Carbs

  A whole lime has just 7 grams of carbs, of which about 2 grams are fiber and 1 gram is (naturally occurring) sugar. The juice of one lime (about 1.5 ounces) has no fiber and about half the calories and carbs of a whole lime.

  There is no scientific study of the glycemic index of lime juice, as is typical for many non-sugary fruits and non-starchy vegetables. This is because they contain little carbohydrate and aren t expected to have much effect on your blood sugar.

  Glycemic load takes into account the amount of food that is eaten and how it affects your blood sugar and insulin response. A value of less than 10 is considered to be low; the glycemic load of a lime or its juice is 1.

  Fat

  As with most fruits, there is only a trace amount of fat in limes.

  Protein

  Limes also have only a small amount of protein.

  Vitamins and Minerals

  Limes and lemons, like all citrus fruits, are an excellent source of vitamin C. Just one lime contains just under 20 milligrams, a third of the daily recommended amount of vitamin C for adults. Vitamin C helps with cell growth and repair, such as wound healing, and supports the immune system. Limes are also a good source of folate, vitamin B6, and potassium.

  Health Benefits

  While limes do contain healthful phytonutrients, we typically consume them in amounts too small to offer much benefit. Their biggest contribution may be in replacing oil or salt in a dish to cut its overall fat or sodium content.

  Fights Oxidative Stress

  Limes contain antioxidant compounds, which means they can help cells fight damage caused by free radicals in the body. In turn, this can help prevent chronic diseases and signs of aging.

  Increases Iron Absorption

  When consumed with iron-rich foods, especially non-animal sources of iron, vitamin C helps the body absorb that iron. This can help people (especially vegans and vegetarians) get sufficient iron in their diet.

  Reduces Kidney Stone Risk

  Consuming citrus fruits, including limes, can help lower the risk of kidney stones (mineral deposits that form in the kidneys and are very painful to pass in urine). The citric acid in these fruits helps slow or stop the formation of stones.

  May Help Treat Malaria

  One study found that when given with antimalarial medicines, lime juice helped to eliminate the malaria parasite more quickly. This may be because of the antioxidant properties of vitamin C and other flavonoids in lime juice.