Freshly squeezed lime juice is a common ingredient used to add bright, citrusy flavor to many dishes and beverages. While lime juice itself is low in calories, some people are curious about the exact calorie content of freshly squeezed lime juice. In this article, we will provide a detailed breakdown of the calories in fresh lime juice and explain how it fits into a healthy diet.
Quick Answer
Freshly squeezed lime juice contains approximately 20 calories per fluid ounce (30ml). This is based on the average calorie content of raw lime juice. So a cup (8 oz) of fresh lime juice would contain around 160 calories. The exact amount can vary slightly depending on the size and ripeness of the limes. But in general, lime juice is very low in calories and can be enjoyed as part of a nutrient-rich, low-calorie diet.
Calorie Content of Fresh Lime Juice
The calorie content of freshly squeezed lime juice is minimal because lime juice is simply the natural liquid content of the lime fruit. When limes are squeezed, the majority of calories remain in the pulp and seeds, which are discarded.
According to the USDA National Nutrient Database, 100 grams or 3.5 ounces of raw lime juice contains approximately:
| Nutrient | Amount |
|---|---|
| Calories | 56 |
| Total Fat | 0.3 g |
| Saturated Fat | 0.03 g |
| Protein | 0.7 g |
| Total Carbohydrate | 15 g |
| Sugar | 2.4 g |
As you can see, the majority of calories in lime juice come from carbohydrates. But with only 56 calories per 100 grams, lime juice is still very low in calories.
To determine the calories per ounce, we can divide the calories per 100 grams by the typical density of lime juice, which is approximately 1.05 grams per milliliter.
* 100 grams of lime juice = 56 calories
* 1 ml of lime juice weighs approximately 1.05 grams
* So 56 calories / 1.05 grams per ml = 53 calories per 100 ml
* Since there are approximately 30 ml in 1 fluid ounce
* 53 calories / 30 ml = ~1.8 calories per 1 ml
* Therefore, there are approximately 18 calories in 1 fluid ounce of fresh lime juice
This means that a cup (8 fluid ounces) of freshly squeezed lime juice would contain around 144 calories.
Calorie Comparison to Other Juices
Compared to other common juices, freshly squeezed lime juice is very low in calories:
| Beverage | Calories per 8 oz |
|---|---|
| Orange juice | 112 |
| Apple juice | 114 |
| Cranberry juice | 140 |
| Pineapple juice | 130 |
| Grapefruit juice | 96 |
| Fresh lime juice | 144 |
As you can see, a serving of freshly squeezed lime juice contains significantly fewer calories than most other fruit juices. The only one lower is grapefruit juice, with 96 calories per 8 oz serving.
So enjoying fresh lime juice is a great way to add flavor without significantly increasing your calorie intake.
Nutritional Benefits of Lime Juice
In addition to being low in calories, fresh lime juice has an impressive nutrition profile.
Some of the main nutrients found in lime juice include:
– Vitamin C: Lime juice is high in vitamin C, which supports immune function and acts as an antioxidant. One fluid ounce provides approximately 9% of the RDI for vitamin C.
– Potassium: Fresh lime juice contains potassium, an important mineral that supports heart health and muscle function. There are about 1.5mg of potassium in every 1ml.
– Folate: Also known as vitamin B9, folate is essential for cell growth and development. Lime juice contains approximately 2μg of folate per 1 fluid ounce.
– Antioxidants: Lime juice contains powerful antioxidant compounds like flavonoids, limonoids, kaempferol, and quercetin, which help neutralize free radicals and reduce oxidative stress.
– Fiber: Despite being a liquid, lime juice provides a small amount of fiber, with 0.2 grams per fluid ounce. Fiber supports digestion and heart health.
So while lime juice is low in calories, it offers a nutritious punch of vitamins, minerals, antioxidants, and fiber. Adding lime juice to meals and beverages can help increase your intake of beneficial nutrients.
Weight Loss Benefits
In addition to its stellar nutrition profile, lime juice can support weight loss efforts in a few key ways:
Low-Calorie Way to Boost Flavor
Lime juice can provide vibrant flavor with very minimal calories, making it ideal for low-calorie dishes. Using lime juice is preferable to higher-calorie alternatives like fatty sauces, dressings, or condiments that can quickly rack up the calories.
Adding lime juice can make low-calorie foods like chicken, fish, salads, and veggies taste great without the need to add high-calorie ingredients.
Promotes Hydration
Staying properly hydrated is key for healthy digestion, metabolism, and appetite control. Research shows that increasing water intake can aid weight loss efforts.
The citric acid and electrolytes in lime juice help you absorb and retain more water. This promotes hydration to support metabolism and prevent overeating caused by mistaking thirst for hunger.
Boosts Satiety
Some studies indicate the citric acid in lime juice may support satiety, or feelings of fullness after meals. The combination of fluid volume and citric acid could signal to your brain that you’re full, helping limit calorie intake at meals.
More research is still needed, but enjoying lime juice with meals may support satiety between meals and reduce cravings or overeating.
How to Add Lime Juice to a Weight Loss Diet
Here are some simple ways to incorporate fresh lime juice into a low-calorie diet:
– Add lime juice to water – Give regular water an upgrade by adding a squeeze of lime. This enhances the flavor without adding any calories.
– Make salad dressings – Whisk together lime juice, vinegar, herbs, and a small amount of olive oil for a light dressing.
– Marinate lean proteins – Let chicken, fish, shrimp, or tofu soak up the flavor of lime juice, garlic, and spices.
– Use on tacos – Fresh lime juice adds flavor to fish, shrimp, chicken or veggie tacos.
– Squeeze over veggies – Roast veggies like zucchini, green beans, asparagus, and broccoli taste great with some fresh lime juice.
– Add to smoothies – For a refreshing, low-calorie smoothie, blend fruit with lime juice and coconut water.
– Make ceviche – Let raw fish or shrimp “cook” by marinating in lime juice and spices. It’s fresh and full of flavor.
– Mix with herbs – Add lime juice to fresh herbs like cilantro, parsley, mint, or basil to make flavorful sauces and dressings.
– Include in salsa – Mix diced tomatoes, onion, garlic, jalapeno, and cilantro with lime juice for a zesty dip or topper.
So be creative and don’t be afraid to spice up your low-calorie foods with the bright, fresh taste of lime juice!
Risks and Precautions
While very safe for most people, there are some precautions to keep in mind when enjoying lime juice:
– Acidity – The citric acid in lime juice can cause teeth erosion and digestive issues when consumed in excess. Drink diluted with water and avoid before bed.
– Medication interactions – Lime juice can potentially interact with certain medications like diuretics, antibiotics, blood thinners, and antidepressants. Speak with a doctor if concerned.
– Sun sensitivity – Lime juice contains psoralens that can increase sun sensitivity. Wear sunscreen if enjoying lime juice before sun exposure.
– Allergies – Though rare, lime allergies can cause symptoms like hives, itching, and swelling. Discontinue use if any food allergy symptoms occur.
When consumed in moderation as part of a healthy diet, fresh lime juice is very safe for most people. It provides a wealth of nutrition and flavor with minimal calories and carbs.
The Bottom Line
Freshly squeezed lime juice contains approximately 20 calories per fluid ounce, or 160 calories per cup. Thanks to its minimal calorie and carb content, liberal use of lime juice is a great way to add outstanding flavor without unnecessary calories. Lime juice also provides key nutrients and antioxidants with the potential to support weight loss. So don’t be afraid to squeeze on the lime juice and take advantage of its stellar nutritional profile and zesty flavor!