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Orange (with peel) Calories
Vitamin C, fiber, antioxidants, extra phytochemicals from peel
CALORIES
GI
POTASSIUM
FIBER
Orange (with peel) Nutrition Facts
Selected: 100 g
47
KCAL / 100G
Carbs
11.5g
· 89%
Protein
0.9g
· 7%
Fat
0.2g
· 4%
Fiber
3.5g
Orange (with peel) Vitamins & Minerals
Vitamins
Vitamin C
65mg · 72% DV
B1
0.09mg · 8% DV
Folate
32µg · 8% DV
B5
0.25mg · 5% DV
Minerals
Calcium
50mg · 5% DV
Potassium ⭐
180mg · 5% DV
Magnesium
12mg · 3% DV
Phosphorus
18mg · 3% DV
Orange (with peel) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Orange (with peel) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Orange (with peel) Contain Allergens?
No known major allergens
Which Diets Is Orange (with peel) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Orange (with peel) Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Orange (with peel)
Orange (with peel) — Frequently Asked Questions
Can you eat orange peel, and is it safe?
Yes, orange peel is edible, but it should be washed well and ideally scrubbed before eating. This matters because the surface can carry dirt, wax residues, or pesticide residues.
Why does orange peel taste bitter?
The peel and the white pith contain natural bitter compounds. That bitterness is normal, and using only the finely grated outer zest gives a milder flavor.
How should a whole orange with peel be stored?
Whole oranges keep for a few days in a cool, dry place and longer in the fridge. Once cut, they should be kept in a sealed container and eaten fairly soon for best quality.
Can orange peel be frozen?
Yes, especially if it is grated first. Freezing it in small portions makes it easy to add to yogurt, baking, sauces, or marinades later.
Is eating an orange more filling than drinking orange juice?
Usually yes, because the whole fruit keeps its structure and fiber. Juice is easier to consume quickly, while the whole fruit takes longer to eat and tends to be more satisfying.
Is orange a better snack before or after a workout?
It can work at either time depending on what you need. Before training it is a light, easy option; after training, pairing it with a protein-rich food makes the snack more balanced.
Is it okay to eat oranges at night?
For most people, yes. But if you have reflux or a sensitive stomach, the acidity may be uncomfortable late in the evening.
How can orange peel be used in everyday meals?
Orange zest works well in oatmeal, yogurt, salads, dressings, baked goods, and marinades. Using just the orange outer layer helps add aroma without too much bitterness.
Can orange peel replace lemon zest in recipes?
Sometimes, but the flavor is not the same. Orange zest is sweeter and softer, while lemon zest is sharper and more acidic.
Who should be careful with eating orange peel?
People with reflux, gastritis, sensitive digestion, or citrus sensitivity may find peel harder to tolerate than the flesh alone. Starting with a small amount is a sensible approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.