Can you eat orange peels?

In this brief guide, we will answer the query, “Can you eat orange peels?”. We will also talk about the nutritional value of orange peels, how to incorporate orange peels into daily life, and the health benefits of eating orange peels.

Can you eat orange peels? 

Yes, you can eat orange peels as they are rich in several nutrients such as fiber, Vitamin C, and plant compounds like polyphenols which are essential for the functioning of the human body. The orange peels can be unappetizing to eat as it is as they tend to be bitter.

Eating orange peels is perfectly healthy and safe. Orange peels can be eaten by adding them to desserts, salads, and marmalades which cover up the bitterness and can provide an array of health benefits. 

How to incorporate orange peels into daily life?

Orange peels can be added to different food items or can be eaten by themselves just by sprinkling some seasoning if you do not mind the bitterness. Orange peels can be incorporated into the daily diet.

Added to a salad 

Orange peels, cut into thin slices or orange peels that have been zested can be added to salads to give them a unique orangy freshness and all the essential nutrients.

Candied orange peel 

Orange peels can be cut into thin strips and cooked in sugar to make candied orange peel which can be added to desserts, salads, or eaten as it is. The candied orange peels do not taste bitter as the sweetness from the sugar overpowers the bitterness.

Added to yogurts or smoothies 

Zested orange peel or thinly cut strips of orange peels can be added to yogurts and smoothies to add zing and freshness. It adds flavor, texture, and most importantly the vital nutrients and vitamin C.

Orange tea/ iced tea

You can boil the orange peel in water for 10-15 minutes to bring out all the goodness that the orange peel has to offer and can be used as tea or iced tea. Boiling the orange peels can help extract all the nutrients and minerals along with essential oil from the peel that can make for a healthy tea alternative.

Orange peel marmalade

Adding zested orange peel or thinly sliced orange peel into the orange marmalade gives it a unique texture and a sense of freshness when you bite into the slice of orange peel. Adding the orange peel into the marmalade takes away the bitterness from the peel and makes it more appetizing.

What is the nutritional value of orange peels?

Orange peel as compared to the whole orange does not pack a lot of nutrient value but they do have a substantial amount of minerals, nutrients, and plant compounds like polyphenols.

Orange peels are rich in several nutrients including fiber, Vitamin C, provitamin A, folate, riboflavin, thiamine, Vitamin B6, and calcium. There is an adequate amount of potassium and magnesium in the orange peels too.

Orange peels are a good source of polyphenols hesperidin and polymethoxyflavones which are known to have anti-cancer properties. It is rich in other plant compounds called polyphenols which can help prevent diseases like Alzheimer’s, diabetes, and obesity. 

Orange peels also contain limonene which is a naturally occurring chemical that has anti-inflammatory and anti-cancer effects.

What are the health benefits of eating orange peels?

Adding orange peels to the diet has many health benefits.

Healthy heart 

Orange peels are a rich source of plant-based flavonoids such as hesperidin which helps maintain cholesterol levels and blood pressure. The polymethoxylated flavones that are abundant in orange peels have been found to be more effective in lowering cholesterol than any other prescription drug.

Prevent allergies 

Orange peels have certain compounds that restrict the release of histamine which is responsible for allergic reactions.

Weight loss 

Adding orange peels to the diet can help you lose weight as it helps increase the metabolism and burns fat in the body resulting in weight loss.

Improves digestion 

Orange peels are full of fibers and also have anti-inflammatory properties which help in improved digestion by treating gastrointestinal issues like heartburn, diarrhea, and acid reflux. 

Boosts immune system 

Orange peels are also rich in Vitamin C and Vitamin A which make them a natural antioxidant that helps boost the immune system and fight off unwanted pathogens and germs.

Healthy skin 

Orange peel is a powdered form applied on the skin that can help relieve skin-related issues such as acne, blackheads, dark circles, and dry skin. 


In this brief guide, we answered the query, “Can you eat orange peels?”. We also talked about the nutritional value of orange peels, how to incorporate orange peels into daily life, and the health benefits of eating orange peels.

I hope you find this blog useful. If you have any questions, please let us know.


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