Know what’s on your plate
Orange peel
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 97 kcal —
- Protein 1.5 g 3%
- Carbohydrate 14 g 5%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 11 g 38%
- Sugars 14 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 21 µg 2%
- Vitamin C 136 mg 151%
- Vitamin D 0 µg 0%
- Vitamin E 0.25 mg 2%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.9 mg 6%
- Pantothenic acid (B5) 0.49 mg 10%
- Vitamin B6 0.18 mg 10%
- Folate (B9) 30 µg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 161 mg 12%
- Iron 0.8 mg 4%
- Magnesium 22 mg 5%
- Phosphorus 21 mg 2%
- Potassium 212 mg 5%
- Zinc 0.25 mg 2%
- Copper 0.09 mg 10%
- Selenium 1 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 97 | 1.5 g | 14 g | 0.2 g |
| 1 × tbsp | 6 g | 6 | 0.1 g | 0.9 g | 0 g |
| 1 × tsp | 2 g | 2 | 0 g | 0.3 g | 0 g |
| 2 × tbsp | 12 g | 12 | 0.2 g | 1.7 g | 0 g |
| ½ × tbsp | 3 g | 3 | 0 g | 0.4 g | 0 g |
| 3 × tbsp | 18 g | 17 | 0.3 g | 2.6 g | 0 g |
| 4 × tbsp | 24 g | 23 | 0.4 g | 3.5 g | 0 g |
Similar foods
- Candied orange peel316 kcal / 100 g
- Orange peel jelly275 kcal / 100 g
- Orangeraw, with peel63 kcal / 100 g
- Lemon peelraw47 kcal / 100 g
- Ripe banana peelraw28 kcal / 100 g
- Orange zest104 kcal / 100 g
- Fruit peeldried266 kcal / 100 g
- Potato skinraw58 kcal / 100 g
- Florida orangeraw46 kcal / 100 g
- Navel orangepeeled, raw41 kcal / 100 g
Questions about Orange peel
Can you eat orange peel raw?
Yes: wash and scrub the orange under running water, then finely grate or slice the peel. The white pith is edible too, but it can taste bitter, especially in thick strips.
How do you make orange peel less bitter for cooking?
Cut it into strips and simmer in fresh water for about 10 minutes, then drain and repeat once or twice. This removes some bitterness before you add the peel to a sauce, cake or syrup.
What is the difference between orange peel and orange zest?
Zest is the thin, coloured outer layer, grated or peeled without much of the white pith. Orange peel usually means the whole skin, including the pith, so it is thicker and can be more bitter.
How should you store fresh orange peel?
Keep it in a sealed container in the fridge and use it within a few days. For longer storage, freeze finely grated peel in a small airtight container; you can use it straight from frozen.
What can you use orange peel for in cooking?
Add grated zest to cakes, biscuits, porridge or salad dressings, or simmer strips with sugar to make candied peel. A little finely chopped peel also adds a fragrant, bitter-sweet note to marmalade and chocolate desserts.
Is orange peel higher in fibre than an orange?
Yes: orange peel has 11 g of fibre per 100 g, compared with 4.5 g in an orange. It is also a source of vitamin C, with 136 mg per 100 g.
How does orange peel compare with lemon peel?
They contain the same amount of fibre per 100 g, but orange peel has 97 kcal and lemon peel 47 kcal. Orange peel has 136 mg of vitamin C per 100 g, compared with 129 mg in lemon peel.
Source: USDA FoodData Central 169103 · per 100 g · carbohydrate per EU label, fibre excluded
