Oranges are packed with vitamins, minerals, and antioxidants, but the peel might be one of the most nutritious parts. Here’s what research says about its benefits and how to safely add it to your diet.

1. Contains Essential Nutrients

Oranges are known for their rich vitamin C content. A whole orange peel (or a roughly 100-gram serving) contains around 45 milligrams (mg) of vitamin C, which is at least half of the recommended daily value (DV) for adults.

The peel is also rich in other nutrients, such as:

Calcium

Phosphorus

Folate

2. Provides an Abundance of Fiber

Like whole oranges, orange peels are rich sources of fiber. An entire peel is estimated to contain around 10.6 grams (g) of fiber, which is more than the same serving size as its whole fruit counterpart.

Research suggests

See Full Page