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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, eating the whole fruit including the peel is very healthy as the peel contains significantly more fiber and antioxidants like hesperidin than the flesh alone. It provides a massive boost of Vitamin C for immune support and collagen production. However, ensure the orange is organic or thoroughly washed to avoid pesticide residue.
Orange peel is rich in dietary fiber and plant compounds called flavonoids, which have potent anti-inflammatory properties. It also contains higher concentrations of Vitamin C and Vitamin A compared to the inner fruit. These nutrients support heart health and help regulate blood sugar levels.
Yes, it is excellent for weight loss because it is low in calories (63 per 100g) and very high in fiber. The fiber in the peel promotes satiety, helping you feel full for longer periods. This can reduce overall calorie intake throughout the day.
Oranges are generally not considered keto-friendly because they contain about 15.5g of carbohydrates per 100g. While the fiber in the peel helps lower the net carb count slightly, it is still high enough to potentially disrupt ketosis. Small amounts of zest may be used for flavor instead.
Yes, diabetics can eat oranges, and including the peel is actually beneficial due to its high fiber content. Fiber slows down the absorption of sugar into the bloodstream, preventing sharp insulin spikes. However, portion control is still important due to the natural sugar content in the fruit.
You can consume the whole fruit by slicing it thinly into salads, blending it into smoothies, or candying the slices. The peel can also be zested over dishes or used to infuse teas and water with citrus flavor. Always wash the exterior thoroughly before consumption to remove wax or contaminants.
raw orange with peel is a versatile ingredient found in cuisines around the world. With 63 calories per 100g and 1.3 grams of protein, it's a nutritious addition to many dishes.
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View all fruit →Discover 0 recipes featuring raw orange with peel with step-by-step instructions.
Browse recipes →Orange peel has a very intense, citrusy aroma but a bitter and slightly pungent taste due to the oils and white pith. The texture is much tougher and more fibrous than the juicy flesh inside. Combining it with the sweet flesh or using it in recipes helps balance the bitterness.
Oranges can be stored at room temperature for about a week, but they stay fresh for up to three to four weeks in the refrigerator. Keep them in a mesh bag or a ventilated container to allow air circulation, which prevents the peel from molding. Avoid storing them in airtight plastic bags.
Check for soft spots, discoloration, or visible mold on the surface of the peel. If the orange feels very light or the skin looks shriveled and dry, it has likely lost its moisture and flavor. A fermented or 'off' smell is also a clear sign that the fruit has gone bad.
Yes, it is crucial to wash the orange thoroughly, especially if you plan to eat the peel. Many commercially grown oranges are treated with pesticides or coated in food-grade wax to preserve freshness. Using a fruit scrub or a mixture of water and vinegar can help remove these residues effectively.