Is It Safe or Harmful to Consume Orange Peels? Discover the Facts

Orange peels are edible and contain fiber and antioxidants, but they can be bitter and may carry pesticide residue, so wash them well.

Is it safe

Yes. Orange peel is edible, in small amounts.

Nutrition

Peel has more fiber and vitamin C than the pulp. One tablespoon has about 14% of the daily vitamin C value.

Downsides

• Bitter taste.
• Pesticide residue on non-organic fruit.
• Hard to digest.

Tips

Wash well, use organic oranges and zest or candy the peel.

Safety

Orange peels are edible and nontoxic. The FDA considers citrus peel safe to eat. Eating it plain is difficult due to its bitter taste and tough texture.

Nutrition

Orange peel has more fiber and several nutrients than the flesh. Per 100 grams, peel provides about 136 milligrams of vitamin C (roughly double the flesh), about 10.6 grams of fiber and flavonoids such as hesperidin and polymethoxylated flavones. It also contains limonene, an aromatic compound.

Possible benefits

Lab and animal studies suggest that compounds in citrus peel may have antioxidant and anti-inflammatory effects. Human evidence is limited, and the peel should not be viewed as a medicine.

Downsides

• Pesticide residues: oranges are treated with fungicides and waxes after harvest, so wash well or choose organic and scrub.
• Bitterness from the white pith.
• Hard to digest, which can cause stomach upset or blockage in large amounts.
• Choking risk for young children.
• Allergic reactions in people with citrus allergy.

How to use

• Zest the peel into baked goods, salad dressing, marinades and tea.
• Candied orange peel.
• Dried peel in spice mixes.
• Add to smoothies in small amounts.
• Infuse in vinegar for natural cleaner, not food.

Cleaning

Scrub under running water with a brush, using dish soap if the peel is waxed, and rinse.

Medication note

Grapefruit interacts with many drugs; Seville orange also contains similar compounds and can interact. Ask a pharmacist.

Amount

Small amounts such as zest are fine.

Nutrition facts

Orange peel contains fiber, vitamin C and flavonoids such as hesperidin and limonene. USDA data shows 100 g of peel has about 136 mg of vitamin C, more than the flesh, plus around 10 g of fiber. Peel is edible, though bitter, and often eaten as zest or candied.

Safety

Commercial oranges can carry pesticide and wax residues, so wash thoroughly or choose organic. Large amounts of peel may cause digestive upset, and the fiber may be hard to digest. Limonene in peel is studied for health effects, but evidence in humans is limited. People with citrus allergy should avoid it. Peel can interact with some drugs in the same way grapefruit does is not confirmed for sweet orange, but ask a pharmacist if you take regular medication.

Based on data from the US Department of Agriculture and the Environmental Working Group