When you eat an orange, you probably peel it, discard the skin and eat only the flesh. But the orange peel — the bright orange rind that most people throw away — is actually the most nutrient-dense part of the fruit. Orange skin contains significantly higher concentrations of vitamins, minerals and beneficial plant compounds than the flesh. But is it safe to eat? And how do you use it? Here is everything you need to know.
Orange Peel Nutrient Viewer
What Is in Orange Skin?
Orange peel is packed with nutrients — often in higher concentrations than the flesh. Tap a nutrient to learn more.
Nutritional Benefits of Orange Peel
Orange peel is remarkably nutrient-dense. Per 100g, it contains:
- Vitamin C: About 136mg — 2.5 times more than the flesh. One hundred grams of orange peel provides over 150% of your daily vitamin C requirement.
- Fibre: 10.6g — over four times more than the flesh. The peel is rich in pectin, a soluble fibre that supports digestion, lowers cholesterol and promotes gut health.
- Calcium: 161mg — about four times more than the flesh. Surprisingly, orange peel is a good source of plant-based calcium.
- Flavonoids: Hesperidin and polymethoxyflavones (PMFs) are concentrated in the peel. These powerful antioxidants have anti-inflammatory, cholesterol-lowering and potential anti-cancer properties.
- D-Limonene: The essential oil in orange peel is 90-96% d-limonene, a compound studied for its potential anti-cancer and stress-reducing properties.
- Potassium: 212mg — supports heart health and blood pressure regulation.
Is It Safe to Eat Orange Peel?
Yes, orange peel is safe to eat — with some important caveats:
- Pesticides: Conventional oranges are often sprayed with pesticides, and the peel can retain significant residue. Always choose organic oranges if you plan to eat the peel, or wash thoroughly with a vegetable brush and a mixture of water and baking soda.
- Wax coating: Supermarket oranges are often coated with food-grade wax to improve appearance and shelf life. This wax is safe but not appetising. Scrub the peel under warm water to remove as much wax as possible.
- Bitterness: Orange peel is bitter due to flavonoid compounds. The white pith (albedo) is even more bitter. Most people find the peel too bitter to eat raw in large quantities.
- Digestibility: The peel is tough and fibrous. Eating large pieces raw can cause digestive discomfort. It is best consumed finely grated (as zest) or dried and powdered.
How to Use Orange Peel
Orange peel is most commonly used as zest — the grated outer layer of the rind (not including the bitter white pith). Here are popular ways to use orange peel:
- Zest in baking: Add orange zest to cakes, muffins, cookies and scones for intense citrus flavour.
- Candied orange peel: Boil peel strips in sugar syrup, then coat in sugar. A traditional confection.
- Marmalade: Orange peel is the key ingredient in marmalade, providing both flavour and texture.
- Infused water or tea: Add fresh or dried peel to hot water for a vitamin C-rich tea. Avoid the white pith for a sweeter flavour.
- Marinades and dressings: Orange zest adds bright citrus notes to salad dressings, marinades and sauces.
- Dried and powdered: Dry the peel at low temperature and grind into a powder. Use as a flavouring in smoothies, yoghurt or baking.
- Orange oil: Cold-pressed orange essential oil is extracted from the peel. It can be used in cooking (food-grade only) or aromatherapy.
Orange Zest vs Orange Peel
There is an important distinction between orange zest and orange peel:
- Orange zest: Only the thin outermost layer of coloured rind. It contains the aromatic oils and is used for flavour. Use a microplane or zester to remove just the orange part, avoiding the white pith beneath.
- Orange peel: The entire rind, including the bitter white pith. The pith is edible and high in fibre and flavonoids, but very bitter. It is typically removed when zesting but left on when making marmalade or candied peel.
How to Zest an Orange
- Wash the orange thoroughly under running water, scrubbing with a vegetable brush.
- Dry the orange completely.
- Use a microplane, zester or the fine side of a box grater.
- Grate only the coloured outer layer. Stop when you see white pith — it is bitter.
- Rotate the orange as you zest to remove only the coloured layer.
- One medium orange yields about 1-2 tablespoons of zest.
Can You Eat Orange Peel Raw?
You can eat small amounts of orange peel raw, but it is not recommended for several reasons: the bitterness makes it unpalatable, the tough texture is hard to chew and digest, and pesticide residue is a concern with non-organic fruit. The best way to consume orange peel is as zest (finely grated), which adds flavour without the texture issues, or cooked in marmalade, baked goods or candied peel.
Related Orange & Citrus Guides
- How much juice is in one orange? See our juice yield guide.
- Which orange is the sweetest? Check our orange Brix comparison.
- How much orange juice is too much? Read our juice limit guide.
- Can orange juice give you heartburn? See our citrus and reflux guide.
- Can orange peel go in compost? Read our composting guide.
- When are oranges in season? Check our orange season guide.
Frequently Asked Questions
Yes, orange skins (peels) are highly nutritious. They contain 2.5 times more vitamin C than the flesh, four times more fibre, four times more calcium, and high levels of beneficial flavonoids like hesperidin. However, they are bitter and may contain pesticide residue, so choose organic oranges if you plan to eat the peel.
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