Lime Calories: A Comprehensive Guide to Nutrition and Health Benefits

Limes are a culinary powerhouse, adding a burst of zesty, tart flavor to everything from drinks and dressings to main courses and desserts. But beyond their vibrant taste, limes are also a nutritional gem, especially for those keeping an eye on their calorie intake. This comprehensive guide synthesizes data from top nutritional sources to give you a complete picture of lime calories, their health benefits, and their real-world impact on your diet.

How Many Calories Are in a Lime?

The most common question about this citrus fruit is straightforward: how many calories does it contain? The consensus from trusted sources like the USDA and Nutritionix is clear.

A single, medium-sized raw lime (weighing about 67 grams) contains approximately 20 calories.

Here’s how that breaks down across different serving sizes:

Serving Size	Approximate Calories	Source
1 medium lime (67g)	20 calories	USDA / Nutritionix
100g of lime	30 calories	Food Struct
Juice of one lime (44g)	11 calories	Medical News Today
1 tbsp lime juice	3-4 calories	Eat This Much

As you can see, limes are exceptionally low in calories, making them an excellent way to add significant flavor to your food and drinks without impacting your daily calorie count.

Detailed Nutritional Profile of a Lime

Calories are just one part of the story. A medium lime is packed with essential nutrients, particularly Vitamin C, while being virtually free of fat, cholesterol, and sodium.

Based on a 67-gram lime, here is a detailed nutritional breakdown:

• Calories: 20
• Carbohydrates: 7.1 g
  • Dietary Fiber: 1.9 g
  • Sugar: 1.1 g
• Protein: 0.5 g
• Fat: 0.1 g
• Vitamin C: 19.5 mg (22% of the Daily Value)
• Potassium: 68 mg (1% of the DV)
• Sodium: 1.3 mg
• Cholesterol: 0 mg

Sources: Healthline, WebMD, Nutritionix

This profile highlights that limes are a low-sugar, low-carb fruit with a decent amount of fiber, making them suitable for various dietary plans, including those for individuals with diabetes, due to their low glycemic index.

!A cross-section of a bright green lime showcasing its segments.

The Health Benefits of Limes: More Than Just Low Calories

The powerful combination of low calories and high nutrient density means limes offer a wide array of health benefits.

Boosts Immune System

Just one lime can provide over 20% of your recommended daily intake of Vitamin C. According to Taste of Home, this essential vitamin helps your immune system produce more protective cells and improves their ability to fight off germs that cause illnesses like the common cold and flu.

Promotes Heart Health

The potassium found in limes helps lower blood pressure and improve circulation. Furthermore, limes are rich in antioxidants like flavonoids, which can help fight inflammation and reduce the risk of cardiovascular disease by preventing plaque buildup in arteries.

Enhances Skin Health

Vitamin C is crucial for producing collagen, the protein that keeps skin firm, plump, and youthful. As noted by Healthline, the antioxidants in limes also help combat skin damage caused by sun exposure and pollution by neutralizing harmful free radicals.

Aids in Weight Management

Limes are an excellent tool for anyone on a weight management journey.

• Low Calorie Flavor: They add vibrant taste without adding calories.
• Metabolism Boost: The citric acid in limes can help boost your metabolism, encouraging your body to burn more calories.
• Antioxidant Power: A study highlighted by WebMD suggests that polyphenols, a type of antioxidant found in limes, may help prevent weight and body fat gain.
• Improved Digestion: The acidity and flavonoids in limes stimulate digestive juices and promote healthy bowel activity.

Supports Hydration

Staying hydrated is key to overall health. Adding a squeeze of lime to your water can make it more appealing, encouraging you to drink more throughout the day and easily meet your hydration goals.

The Real-World Impact: Lime Calories in Your Diet

While a whole lime is low in calories, its impact becomes even smaller in typical preparations.

In Beverages: From Water to Cocktails

A squeeze of lime in your water or tea adds virtually zero calories while providing a refreshing flavor. This makes it a fantastic substitute for sugary sodas or juices.

For those who enjoy alcoholic beverages, lime is a key ingredient in many low-calorie cocktails. An article from Eating Well highlights several options:

• Vodka Soda with Lime: A crisp and simple drink with around 82 calories.
• Ranch Water: A Texas favorite made with tequila, Topo Chico, and fresh lime juice, totaling about 131 calories.
• Tequila with Fresh Lime: A 2-ounce pour of tequila with a squeeze of lime comes in at around 128 calories.

!A refreshing glass of a clear cocktail with ice and a lime wedge.

In Savory Dishes and Desserts

In marinades, dressings, and as a finishing garnish, the amount of lime used is so small that its caloric contribution is negligible.

However, it's important to distinguish the fruit from the dessert. A slice of Key Lime Pie is a delicious treat, but it is not low in calories. As reported by Eat This, Not That!, restaurant versions can be quite indulgent:

• Seasons 52 Mini Key Lime Pie: 290 calories
• Bonefish Grill Key Lime Cake: 1,350 calories

This shows that while lime itself is diet-friendly, its presence in a dish doesn't automatically make the entire dish low-calorie.

Are There Any Downsides to Consuming Limes?

Limes are overwhelmingly healthy, but their high acidity can pose a couple of minor issues for some individuals.

1. Tooth Enamel Erosion: The citric acid that gives limes their tartness can erode tooth enamel over time. To mitigate this, it's recommended to drink lime water through a straw and rinse your mouth with plain water afterward.
2. Digestive Issues: For people prone to heartburn or acid reflux, consuming highly acidic foods like limes could potentially trigger symptoms.

As with any food, moderation is key. Enjoying limes as part of a balanced diet is perfectly safe and beneficial for most people.

In conclusion, limes are a low-calorie, nutrient-dense fruit that offers a wealth of flavor and health benefits. Their caloric impact is minimal in most real-world applications, making them a perfect ingredient for anyone looking to eat healthily without sacrificing taste.