With its sweet-tart flavor and rich, creamy texture, Key lime pie is a popular dessert with many people. If you're craving Key lime pie but not sure how this dessert indulgence fits into your healthy diet, understanding Key lime pie's nutritional content can help you make smart decisions about whether to order dessert.
Identification
Key lime pie can have anywhere from 230 calories to more than 600 calories per serving, depending on how it's prepared. Its total fat content can range from about 5 g to more than 30 g, approximately half of which is in the form of saturated fat. Key lime pie can have anywhere from 40 to 90 g of carbohydrates, but most versions contain no dietary fiber. Key lime pie typically contains less than 10 g of protein and may contain between 180 and 270 mg of sodium.
Significance
Key limes are a good source of vitamin C, with about 28 mg of vitamin C per 1/4-cup of juice, according to World's Healthiest Foods. Vitamin C is a powerful antioxidant with the power to prevent free radical damage to the cells in your body. Limes are also a source of a type of flavonoids known as flavonol glycosides, which have antibiotic properties and which may help slow or prevent the growth of cancerous cells.
Warning
Key lime pie can be high in saturated fat, cholesterol and calories from fat because of the sweetened condensed milk and heavy cream used to give the pie its traditionally creamy texture. If you have high cholesterol or need to be vigilant about your fat or cholesterol intake, look for lower-fat versions of Key lime pie.
Considerations
Like all foods, Key lime pie can be prepared in more and less fattening ways. "Real Simple" magazine's easy version, which contains limeade concentrate, heavy cream and sweetened condensed milk in a graham cracker crust, has approximately 661 calories per serving and 15 g of saturated fat. "Good Housekeeping" magazine's lighter version uses fat-free sweetened condensed milk, gelatin and fresh-squeezed Key lime juice in a fat-free graham cracker crust and only has about 235 calories and 1 g of saturated fat per serving.
Expert Insight
If you're craving Key lime pie but watching your calorie intake, it's possible to make key lime pie a little more diet-friendly, says "Shape" magazine. Try dishing up just the amount of Key lime pie that fits into a shot glass -- approximately 3 tbsp. -- to cut approximately 80 calories.
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