Orange peel

Fruit

Item Rating: 89/100

1 serving (6 grams) contains 6 calories, 0.1 grams of protein, 0.0 grams of fat, and 1.5 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		240
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		60 g	21%
	Dietary Fiber	24 g	85%
	Sugars	8.0 g
protein		3.6 g	7%
Vitamin D		0 mcg	0%
Calcium		400.0 mg	30%
Iron		4.0 mg	22%
Potassium		520.0 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 7 cal (2.8%)

Protein: 14 cal (5.5%)

Carbs: 240 cal (91.7%)

About Orange peel

Orange peel, the outer rind of the orange fruit, is an often-overlooked yet highly nutritious part of this citrus fruit. Originating from Southeast Asia, oranges and their peels are widely used in cuisines around the world, particularly in desserts, teas, and savory dishes due to their intense flavor. The peel is rich in dietary fiber, vitamin C, and powerful plant compounds like polyphenols and flavonoids such as hesperidin. It also contains small amounts of essential oils, including limonene, known for their aromatic and possible health-promoting properties. While not commonly consumed raw due to its bitter taste, orange peel can be used dried, candied, or zested to enhance dishes nutritionally and flavor-wise.

Health Benefits

• Rich in dietary fiber, which supports healthy digestion and may help prevent constipation.
• High in vitamin C, an antioxidant that boosts the immune system and supports skin health.
• Contains flavonoids (e.g., hesperidin) that may reduce inflammation and support heart health.
• Includes limonene, a compound shown to have potential antioxidant and antimicrobial properties.
• Provides low levels of calcium and vitamin A, contributing to bone and eye health, respectively.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Individuals with citrus allergies

Selection and Storage

Store fresh orange peels in an airtight container in the refrigerator for up to three days or dehydrate them for longer storage. Wash thoroughly before use to remove any pesticides or residues.

Common Questions About Orange peel Nutrition

What is the nutritional content of orange peel?

Orange peel is low in calories, with about 6 calories per tablespoon (6 grams). It contains negligible protein and fat but is rich in fiber, providing 1.5 grams per tablespoon. Additionally, it's an excellent source of vitamin C, offering about 14% of the daily recommended intake per tablespoon, along with small amounts of calcium and potassium.

Is orange peel compatible with a vegan or keto diet?

Yes, orange peel is compatible with both vegan and vegetarian diets. It can also be included in a keto diet in small amounts since it is very low in carbs (approximately 1.0 gram per tablespoon). However, excessive consumption should be avoided on keto since the sugar content could add up.

What are the health benefits of eating orange peel?

Orange peel is rich in antioxidants, including flavonoids and vitamin C, which may help reduce inflammation and support immune health. The high fiber content can also aid digestion. Additionally, compounds in orange peel have been studied for their potential anti-cancer and heart-protective properties, but more research is needed to confirm these benefits.

How much orange peel should I consume, and how can I use it?

Orange peel is best consumed in moderation, as its strong flavor and potential pesticide residues may make large amounts unpalatable or unsafe. A tablespoon or two per day is a reasonable amount. It can be used grated as zest in recipes, dried and added to teas, or candied for a sweet treat.

How does orange peel compare to orange pulp in terms of nutrition?

Compared to orange pulp, orange peel contains significantly more fiber and vitamin C per gram. However, it is much lower in natural sugars and calories. While the peel is more nutrient-dense, it is less palatable and used mainly as a flavoring or garnish rather than a primary food source.

Data Sources & Scientific References