Lemonade
How Many Calories in Lemonade? Nutrition Facts and Benefits
Lemonade is a globally loved refreshment made by combining lemon juice, water, and a sweetener. Its origins trace back to medieval Egypt and the Middle East, later becoming popular across Europe and the Americas. With its bright citrus flavor and crisp, cooling profile, lemonade is enjoyed on its own or paired with meals, especially in warm weather.
Calories and Nutrition (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 ml | 40 kcal | 10 g | 0.1 g | 0 g | 0.1 g | 5 mg |
| 2 | 1 glass (250 ml) | 100 kcal | 25 g | 0.3 g | 0 g | 0.3 g | 12 mg |
Health Benefits of Lemonade
- Provides vitamin C from lemon juice, supporting immunity and collagen production.
- Promotes hydration and can encourage higher fluid intake.
- Contains natural antioxidants (e.g., flavonoids, citric acid) that help reduce oxidative stress.
- Vitamin C can enhance the absorption of non-heme iron when consumed with meals.
- When made with pulp and minimal sugar, it can offer a small amount of fiber and a more balanced profile.
Lemonade Consumption Tips
- Reduce added sugar; sweeten lightly or use stevia/monk fruit for fewer calories.
- Cut calories by diluting with water or sparkling water (e.g., 1:1 lemonade to water).
- Enhance flavor naturally with mint, ginger, cucumber slices, or berries.
- Keep some pulp for extra texture and minimal fiber; prefer fresh lemons over concentrates.
- Protect dental enamel: enjoy with meals, avoid sipping all day, and rinse with water afterward.