Oranges are packed with vitamins, minerals, and antioxidants, but the peel might be one of the most nutritious parts. Here’s what research says about its benefits and how to safely add it to your diet.
1. Contains Essential Nutrients
Oranges are known for their rich vitamin C content. A whole orange peel (or a roughly 100-gram serving) contains around 45 milligrams (mg) of vitamin C, which is at least half of the recommended daily value (DV) for adults.
The peel is also rich in other nutrients, such as:
- Calcium
- Phosphorus
- Folate
2. Provides an Abundance of Fiber for Gut Health
Like whole oranges, orange peels are rich sources of fiber. An entire peel is estimated to contain around 10.6 grams (g) of fiber, which is more than the same serving size as its whole fruit counterpart.
Research suggests the peel is particularly rich in pectin, a soluble fiber. Pectin supports regular bowel movements by slowing digestion and making it easier to produce healthy stool. Dietary guidelines recommend that adults consume around 28 g of fiber per day.
3. Protects the Gut
Research suggests that orange peels are rich in prebiotics, carbohydrates that encourage the growth and balance of “good” bacteria in the digestive system.
Orange peels’ prebiotic content benefits the gut microbiome and overall gut health. The polyphenols and prebiotics in orange peels may help make their anti-inflammatory and gut health properties even more potent.
4. Keeps You Hydrated
It’s no secret that oranges and other citrus fruits are hydrating, and orange peels offer some hydration, too. Eating an entire orange with its peel provides roughly 87 g (or 87%) of water, while eating just the peel offers about 72.5 g of water.
Nutrition experts advise that consuming raw fruits with a high water content, like oranges, can contribute to your daily fluid requirements.
5. Contains Antioxidants to Reduce Health Risks
Orange peels also contain potent antioxidants, which may prevent or combat cellular damage in the body. Evidence shows orange peels contain more polyphenols (plant compounds) than other citrus fruits.
Polyphenols may help prevent and manage chronic diseases, such as:
- Type 2 diabetes
- Certain types of cancer
- Age-related cognitive decline
Orange peels are also a rich source of limonene, which may protect against skin cancer, though more research is needed to expand on these findings.
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How To Safely Include Orange Peels in Your Diet
While orange peels are generally considered safe for most healthy adults to eat, there are some considerations to keep in mind while adding them to your diet, such as:
- Try small portions first, as the peel’s chewy, tough texture and bitter flavor may take some time.
- Wash the peel thoroughly before consuming to remove any pesticides, chemicals, or bacteria often present on the external peel of citrus fruits like oranges.
- Consume in moderation, as quickly including added fiber to your diet may lead to uncomfortable side effects like bloating, gas, or stomach pain in some people.
- Consider zesting or grating an orange peel as a topping or seasoning ingredient for various dishes, including baked goods, salad dressings, garnishes, crackers, rice dishes, and alcoholic beverages.