Key takeaways

  • Orange peels contain some beneficial nutrients, such as vitamin C and polyphenols.
  • However, they’re also bitter, hard to digest, and may contain pesticide residue.
  • It’s best to only eat small amounts at a time to reduce stomach issues.

Aside from zesting them, most people remove and discard orange peels before eating the fruit.

Still, some argue that orange peels contain important nutrients and should be eaten rather than thrown away.

Orange peels provide several nutrients, including vitamin C and plant compounds like polyphenols.

In fact, just 1 tablespoon (6 grams) of raw orange peel provides 8.16 milligrams (mg) of vitamin C, which is about 9% of the daily value (DV). If you combine that serving with the inner fruit of a small orange, which contains around 63 mg of vitamin C, you’re well on your way to hitting the daily value.

A diet high in vitamin C from whole foods may help protect your heart and eyes and support your immune system.

Orange peels also contain other nutrients, including:

  • folate
  • riboflavin
  • thiamin
  • vitamin B6
  • calcium
  • fiber

A note about fiber

Though whole orange peels are high in fiber, the amount you would need to consume to reap the benefits is greater than most people would be willing to eat and may not be worth the potential drawbacks, such as digestive upset.

A safer and more pleasant way to consume adequate fiber is to eat the inside of the orange along with other fresh fruits and vegetables.

Polyphenols

Orange peel is rich in plant compounds called polyphenols. According to a 2025 research review, these compounds may help prevent or manage chronic conditions such as type 2 diabetes, obesity, and Alzheimer’s disease.

They may also lower inflammation and improve longevity.

According to older research, the total polyphenol content is generally higher in orange peels than in the actual fruit.

Orange peels contain polyphenols like:

  • hesperidin, which may help manage obesity by regulating inflammation, cholesterol, and blood sugar
  • narirutin, which may help manage inflammatory arthritis and osteoporosis
  • polymethoxyflavones (PMFs), which may have anti-inflammatory, antiobesity, and anticancer properties

Though the research is promising, more large-scale human studies are needed to fully understand the health benefits that orange peels may provide.

Despite the nutritional benefits, eating orange peels also has certain drawbacks.

Pesticide residue

Pesticides help protect citrus fruits like oranges from mold and insects. Pesticide levels are typically higher in the peel than in the inner fruit.

A 2024 research review links chronic pesticide intake to negative health effects, including increased cancer risk, higher incidences of neurodegenerative conditions, and hormone dysfunction. These effects are primarily associated with chronically high levels of exposure rather than the relatively small amounts found in the peels and skins of fruits.

However, washing the peel before you eat it can help reduce the amount of pesticide you ingest.

May be hard to digest

Due to their tough texture and fiber content, orange peels can be difficult to digest.

Eating them, especially larger pieces at a time, could cause stomach discomfort, such as cramps or bloating.

Unpleasant taste and texture

Unlike the inner fruit of an orange, the peel has a tough, dry texture that is difficult to chew. It’s also bitter, which some people may find off-putting.

Despite its nutritional benefits, the combination of a bitter flavor and tough texture may make orange peels unappealing.

Though you can bite directly into the skin of an orange, it’s best to eat smaller amounts at a time to prevent stomach upset.

Using a knife or vegetable peeler, you can cut orange peels into thin strips and add them to salads or smoothies.

For a sweeter take, you can also candy them or use them to make orange marmalade. These preparations often require substantial amounts of sugar, which is something to keep in mind.

Finally, zesting is an easy way to incorporate smaller amounts of orange peel by adding it to yogurt, oatmeal, muffins, salad dressings, or marinades.

Still, if you decide to try orange peels, remember to wash them first.

Though often discarded, orange peels are rich in certain nutrients, but they’re bitter, can be hard to digest, and may harbor pesticide residues.

You can offset many of the drawbacks by rinsing them under hot water and then adding small pieces to smoothies or dishes like salads.

Nevertheless, given that you can obtain the same benefits from enjoying a wide variety of fruits and vegetables, eating orange peels isn’t necessary.