Quick Answer
Yes, you can eat lemon rind raw in small amounts. The outermost yellow layer (zest) contains flavorful oils, but the white pith underneath is very bitter. Remove the pith and rinse the zest before eating raw.
Can you eat lemon peel?
The rind (peel) of a lemon consists of two layers:
The Zest
The outermost yellow layer of the rind is called the zest. It contains aromatic and flavorful oils.
The zest is the most flavorful part of the lemon. It packs a bright, vibrant citrus flavor without much bitterness.
Eating a small amount of lemon zest raw is perfectly safe. It can add flavor and zest to foods, drinks, and baked goods.
However, you’ll want to avoid eating large amounts of zest raw. The citrus oils may irritate your stomach.
The Pith
The white spongy layer beneath the zest is called the pith. It’s very bitter and contains little flavor.
Eating the pith raw is not recommended. The bitterness is quite unpleasant. Large amounts may cause digestive upset.
So in summary:
– The zest is safe to eat raw in moderation. It provides bright flavor.
– The pith is very bitter and should be avoided when eating the rind raw.
Lemon Zest Nutrition
Here is the nutrition information for 1 teaspoon (2 grams) of lemon zest (1):
| Calories | 5 |
|---|---|
| Carbs | 1 gram |
| Fiber | 0.5 grams |
| Vitamin C | 1.6 mg |
| Calcium | 5 mg |
As you can see, lemon zest provides vitamins, minerals, fiber and minimal calories.
It’s an especially great way to add flavor and nutrition from lemons without having to squeeze and juice them.
Benefits of Eating Lemon Zest
Here are some of the top benefits you can get from eating lemon zest raw:
Boosts Immunity
Lemon zest is packed with vitamin C, a powerful antioxidant that stimulates the immune system (2).
Just 1 teaspoon provides 4% of the RDI for vitamin C. Adding zest to foods and drinks can help fight colds, flu and infections.
Enhances Flavor
The zest contains concentrated lemon oils that provide an intense lemon flavor.
Sprinkling zest over oatmeal, yogurt, salads, seafood, baked goods and other dishes adds bright, robust lemon taste without any tartness or bitterness.
Aids Digestion
Lemon zest helps stimulate digestive enzymes and gastric juices that break down food in your stomach (3).
This can aid digestion, relieve gas and bloating. Lemon zest’s fiber content may also promote regularity.
Freshens Breath
Thanks to its fresh citrus scent and antibacterial properties, lemon zest can help neutralize bad breath caused by odors in your mouth (4).
It’s even used as a natural flavoring agent in toothpastes.
May Lower Cholesterol
The citrus flavonoids in lemon zest may help lower cholesterol levels, including LDL “bad” cholesterol (5).
One animal study found that giving mice lemon zest helped increase HDL “good” cholesterol and reduce triglycerides (6).
Contains Antioxidants
Lemon zest is rich in antioxidants like hesperidin, diosmin and eriocitrin. Test-tube studies indicate these compounds have anti-inflammatory effects (7, 8).
Antioxidants help protect your cells against unstable molecules called free radicals that are linked to chronic diseases.
May Stabilize Blood Sugar
Animal and test-tube studies report that lemon zest and other citrus peels may help lower blood sugar by blocking the enzymes that digest carbs (9, 10).
This may support better blood sugar control, though more research is needed.
Potential Side Effects
There are a few downsides to eating lemon zest raw:
May Cause Digestive Issues
Eating too much zest raw could potentially upset your stomach. The citrus oils may irritate the lining of your digestive tract.
It’s best to stick to no more than a teaspoon (about 2 grams) of zest at a time.
Pesticide Residue Risks
Non-organic lemons may be treated with pesticides and chemicals during growth, increasing your risk of exposure through the zest.
Washing lemons well before zesting can help reduce pesticide residues. Opting for organic is your safest bet.
May Interact with Medications
The compounds in lemon zest may interact with certain medications like blood thinners and statins. Consult your healthcare provider before eating zest if you take any prescriptions.
To avoid problems, introduce zest into your diet slowly and stick to small amounts.
How to Eat Lemon Zest Safely
Here are some tips for eating lemon zest safely:
– Wash the lemon well before zesting to reduce the risk of pesticide exposure. Organic is ideal.
– Use only the outer yellow part of the rind. Avoid the bitter white pith underneath.
– Use a zester, grater or microplane to finely grate only the surface of the zest.
– Start with a small amount like 1 teaspoon (2 grams) at first to see how your body responds.
– Stir the zest into foods, sprinkle it over dishes or add it to drinks for extra flavor.
– Pair zest with red meat, seafood, yogurt, oatmeal, salads, dressings, baked goods and smoothies.
– Store unused zest in an airtight container in the refrigerator for 1–2 weeks. It can also be frozen.
Should You Avoid Eating Any Lemon Rind?
The white pith beneath the outer yellow peel is too bitter and tough to eat raw. It’s better to remove the pith before eating the rind.
However, the pith can be incorporated into recipes that involve cooking, such as candied lemon peel. Cooking helps mellow the bitter taste.
You can also use the zest without the pith in both raw and cooked recipes.
So in summary:
– Avoid eating the white pith raw. It’s very bitter and fibrous.
– Feel free to eat the yellow zest raw in small amounts. Remove the pith first.
– Cooked recipes can include some pith, but zest alone provides the best lemon flavor.
Healthy Ways to Use Lemon Zest
Here are some healthy and delicious ways to enjoy lemon zest:
Salmon Salad
Mix zest into a salad with salmon, greens, avocado and vinaigrette.
Tzatziki Sauce
Stir lemon zest into this yogurt-based cucumber dip.
Fruit Salad
Add zest over melon, berries, peaches, nectarines and plums.
Roasted Vegetables
Toss zest with broccoli, cauliflower, carrots and other veggies before roasting.
Hummus
Mix in lemon zest for extra flair in this chickpea-based dip.
Pasta
Combine zest with olive oil and toss with hot pasta for a quick weeknight meal.
Pancakes or Waffles
Stir a teaspoon or two of minced zest into your favorite pancake or waffle batter.
Yogurt
Whisk a bit of zest into plain Greek yogurt for a bright burst of flavor.
Tea or Coffee
Add zest to your morning cup of coffee or tea.
Lemon Bars
Incorporate zest into the filling and crust of this classic dessert.
Muffins
Fold shredded zest into blueberry, banana, bran or other muffin batters.
Smoothies
Blend zest into a green smoothie, fruit smoothie or post-workout shake.
Frequently Asked Questions
Is lemon zest keto-friendly?
Yes, lemon zest fits into a ketogenic diet. It’s very low in carbs, providing only 1 gram per serving. Feel free to add zest to keto recipes for extra flavor.
What’s the best way to zest a lemon?
Use a zester, grater or microplane to finely grate only the yellow outermost portion of the rind. Avoid grating too deeply into the bitter white pith underneath.
Can you freeze lemon zest?
Yes, freeze leftover zest in an airtight container or plastic bag for 3-6 months. Use frozen zest straight from the freezer. Let it thaw slightly before using if grated into a fine texture.
Is it OK to eat dried lemon zest?
Dried zest is safe to eat. Drying concentrates the citrus flavor. Use dried zest as a seasoning rub on meats or add to spice blends. Store in an airtight container out of sunlight.
Does zest go bad?
Fresh zest stored in the refrigerator in an airtight container will stay fresh for 1-2 weeks. After that, it may develop mold. For longer storage, freeze zest for 3-6 months.
Can you substitute orange or lime zest?
Yes, orange and lime zest can often be used. The flavor profiles are a bit different but work well in most recipes calling for lemon zest.
Conclusion
The aromatic yellow outer layer of a lemon’s rind provides intense lemon flavor with very few downsides when eaten in moderation.
Remove the bitter white pith before eating the zest raw. Start with small amounts and add it to salads, seafood, dips, dressings, baked goods and other dishes.
Pairing foods with a bit of minced or grated zest can add fresh and vibrant citrus flavor without much tartness.
While not as nutritious as the lemon juice, the zest provides protective compounds like vitamin C and antioxidants.
Just be sure to use organic lemons and introduce zest slowly into your diet to stay safe.
With a little creativity, lemon zest can take the flavor of your foods from dull to bright and dynamic.
