Lemon juice is low in calories (about 22 kcal per 100 ml) and a good source of vitamin C, with around 39 mg per 100 ml. Its citric acid adds flavour and may help prevent some kidney stones. Popular claims that lemon water detoxifies, burns fat or makes the blood alkaline are not supported by evidence.
What nutrients are in lemons?
| Per 100 ml lemon juice (approx.) | Amount |
|---|---|
| Energy | 22 kcal |
| Vitamin C | 39 mg (about 43% of daily needs) |
| Citric acid | about 5 g |
| Potassium | 103 mg |
Source: USDA FoodData Central. The peel also contains aromatic oils (limonene) and flavonoids.
What are the real health benefits of lemons?
| Claim | What the evidence says |
|---|---|
| Supports immunity | Vitamin C contributes to normal immune function |
| Helps prevent kidney stones | Citrate can reduce stone risk in some people; doctors sometimes suggest lemon water |
| Helps you drink more water | Yes – flavour makes water more appealing |
| Improves iron absorption | Vitamin C helps absorb iron from plant foods |
| Detox / cleanses blood | No – the liver and kidneys do this |
| Burns fat / weight loss | No direct effect; swapping sugary drinks for lemon water can cut calories |
| Alkalises the blood | No – food does not change blood pH |
Is lemon good for skin and teeth?
- Skin: applying lemon juice and then going in the sun can cause burns and dark patches (phytophotodermatitis). Use skincare products made for the purpose instead.
- Teeth: lemon juice is very acidic and erodes enamel. Avoid rubbing lemon or lemon-baking soda on teeth, and rinse with water after lemon drinks.
Everyday ways to use lemons
- Lemon water: half a lemon in a glass of water, warm or cold.
- Infused water: lemon, cucumber and mint.
- Salted lemons (chanh muối): a Vietnamese preserved lemon for drinks.
- Cooking: dressings, marinades and seafood.
- Stop browning: lemon juice keeps cut apples and avocados from browning.
- Cleaning: lemon and baking soda help remove odours and limescale (do not mix with bleach).
Lemon drinks from ACM
ACM makes lemon-flavoured drinks such as the Lemon Sparkling Drink 320ml in a sleek can with a 24-month shelf life, plus lime sparkling juice and citrus tea drinks. Browse the sparkling drink range.
Frequently asked questions
Is it good to drink lemon water every morning?
It is a healthy way to hydrate and adds some vitamin C. It does not detox the body, and you should rinse your mouth afterwards to protect teeth.
Do lemons have more vitamin C than oranges?
Per 100 g they are similar; oranges are usually eaten in larger amounts, so provide more per serving.
Can lemon help with weight loss?
Only indirectly, by replacing sugary drinks.
Who should limit lemon?
People with acid reflux, mouth ulcers or sensitive teeth.
