Are there any benefits to orange peels, or should they be composted?

November 2, 2025 •

4 min read

According to research published in the Journal of Food Chemistry, orange peels contain a significantly higher concentration of beneficial compounds, such as vitamin C and flavonoids, than the fruit inside. Given this, the question of whether there are any benefits to orange peels is an important one for health-conscious and sustainability-minded individuals.

Quick Summary

This article explores the numerous health and practical benefits of orange peels, highlighting their rich nutritional profile, antioxidant properties, and versatile uses in cooking, skincare, and household cleaning. It covers key takeaways for leveraging this often-discarded resource.

Key Points

Rich in Nutrients: Orange peels contain more fiber and vitamin C than the fruit itself, along with essential minerals and provitamin A.
Powerful Antioxidant Source: The peels are loaded with polyphenols and limonene, which combat oxidative stress and possess anti-inflammatory properties.
Supports Digestive Health: High fiber and pectin content act as a prebiotic, promoting healthy digestion and a balanced gut microbiome.
Versatile for Home & Beauty: Orange peels can be repurposed as natural, fragrant home cleaners, DIY beauty treatments, and pest repellents.
Enhances Culinary Dishes: Dried zest or candied peels can add flavor to baked goods, teas, and savory meals, reducing food waste.
Use Organic and Wash Thoroughly: Due to potential pesticide residue, it is crucial to use organic oranges and wash the peels meticulously before consumption or topical use.
Consider Bitterness and Digestion: The bitter taste of the pith can be managed by boiling peels before use, and large quantities of the high-fiber peel may cause digestive issues.

Surprising Nutritional Profile of Orange Peels

While many people discard orange peels, they are packed with a surprising array of nutrients. A single tablespoon of raw orange peel provides a substantial portion of the daily recommended intake of vitamin C and four times more fiber than the flesh of the fruit. The peel is also a good source of provitamin A, B vitamins, and essential minerals like calcium.

Antioxidants and Immune Support

The primary health benefits of orange peels stem from their high concentration of antioxidants, which are compounds that protect the body from oxidative stress and cell damage caused by free radicals.

Vitamin C: A powerful antioxidant that is crucial for immune function, collagen synthesis, and protecting cells from damage.
Polyphenols: These plant compounds, including hesperidin and polymethoxyflavones (PMFs), are found in higher concentrations in the peel than in the fruit itself. They are studied for their potential to help prevent and manage chronic conditions like type 2 diabetes and obesity.
Limonene: Nearly 90% of the essential oils in orange peels are composed of limonene, a chemical with documented anti-inflammatory and anti-cancer properties.

Digestive Health and Fiber Content

Orange peels are an excellent source of dietary fiber, particularly pectin, a soluble fiber. This fiber plays a vital role in regulating bowel movements, aiding digestion, and fostering the growth of beneficial gut bacteria. The prebiotic qualities of pectin feed the "good" bacteria in the large intestine, contributing to overall gut health.

Practical Ways to Use Orange Peels

Beyond their nutritional value, orange peels are highly versatile for practical use around the house. Here are some of the most popular methods for incorporating them into your daily routine.

For Your Home

Natural All-Purpose Cleaner: Infuse orange peels in a jar of white vinegar for a few weeks. The resulting citrus-scented vinegar can be strained and used as a natural, antibacterial cleaning spray for surfaces (avoiding stone surfaces like granite).
Kitchen Deodorizer: Simmer peels in a pot of water with cinnamon sticks and other spices to create a natural air freshener for your home.
Garbage Disposal Freshener: Toss a few orange peels down the garbage disposal with some ice cubes. The ice helps to break up grime, while the peels deodorize and freshen the drain.
Pest Repellent: Limonene is a natural insect repellent. A bug spray can be made by boiling orange peels in water, which can then be used to deter pests from plants.

For Your Beauty Routine

Natural Exfoliant: Dried and ground orange peel powder can be mixed with honey or yogurt to create a natural face scrub. The fine granules gently exfoliate dead skin cells, leaving the skin smoother and brighter.
Skin Brightening Mask: The high vitamin C and citric acid content helps to brighten the skin, reduce dark spots, and even out skin tone. A simple mask can be made by combining orange peel powder with yogurt.
Hair Rinse: An infused orange peel and apple cider vinegar hair rinse can clarify the hair and leave it shiny.

For Culinary Adventures

Candied Orange Peel: This classic treat involves boiling orange peels multiple times to reduce bitterness before simmering them in a sugar syrup. Candied peels can be enjoyed on their own or chopped up and added to baked goods.
Infused Oil or Vinegar: The zest can be used to infuse olive oil or vinegar, adding a bright, citrusy flavor to salad dressings and marinades.
Zest for Flavor: Fresh or dried orange zest is a powerful flavoring agent for everything from baked goods and teas to savory roasts and marinades.

Potential Considerations for Orange Peels

While the benefits are plentiful, there are important considerations to be mindful of, especially regarding consumption.


Consideration	Description & Implication
Pesticide Residue	Oranges are often treated with pesticides. The peels, in particular, can harbor significant residue. Implication: Always opt for organic oranges if consuming the peel, and wash them thoroughly with a vegetable brush and hot water before use.
Bitterness	Orange peels contain compounds that can be quite bitter. The white pith is the most bitter part. Implication: When cooking or preparing items for consumption, you may need to blanch the peels to reduce the bitterness or carefully remove the pith, depending on the recipe.
Digestive Difficulty	The fibrous nature of the peel can make it hard to digest, especially in large quantities. Implication: Consume in moderation and in finely grated or powdered form to minimize potential digestive discomfort.
Photosensitivity	Orange peels contain compounds that can increase skin sensitivity to sunlight. Implication: If you use orange peel in a topical beauty treatment, avoid immediate and prolonged sun exposure afterwards to prevent skin burns.

Conclusion

Orange peels are far more than just a byproduct destined for the garbage. They are a treasure trove of nutrients and compounds that offer a wide array of benefits for health, home, and beauty. From boosting your antioxidant intake and supporting digestive health to serving as a natural cleaner and a versatile culinary ingredient, the humble orange peel has remarkable potential. By taking simple precautions, such as using organic fruit and washing it well, you can safely harness these benefits and reduce waste at the same time. Next time you peel an orange, consider the countless ways you can give its skin a second, more meaningful life.

Optional Outbound Link

For further reading on the chemical composition of citrus peels, including flavonoids like hesperidin and limonene, see the National Institutes of Health research on orange peel as a promising skincare bioactive.

Frequently Asked Questions

Yes, orange peels are edible and full of nutrients, but they are bitter, tough to chew, and may carry pesticide residues. It is best to use organic oranges and wash them thoroughly before grating or finely chopping them for use in recipes, like mixing into smoothies or salads.

Orange peels are beneficial for skin due to their high vitamin C content, which brightens and adds a youthful glow, and their antibacterial properties, which fight acne. Finely ground peel powder can be used in masks and scrubs to exfoliate, reduce dark spots, and help with oil control.

The natural oils and acidity in orange peels give them sanitizing properties. Infusing peels in white vinegar creates a pleasant-smelling, effective cleaning spray for kitchen and bathroom surfaces.

Yes, orange peels contain limonene, a natural chemical that is toxic to many insects but harmless to pets and humans. A simple homemade bug spray can be made by simmering peels in water.

You can dry orange peels by spreading them in a single layer on a parchment-lined baking sheet and baking at a low temperature (around 200°F) for about 30 minutes, or by leaving them in a warm, sunny spot for several days. Once brittle, they can be ground into a powder and stored in an airtight container.

Yes, some studies suggest that flavonoids in orange peels, such as hesperidin, may help lower high cholesterol and blood pressure levels. The high fiber content is also beneficial for heart health.

Absolutely. You can use orange peels to freshen up a variety of areas. Placing peels in a bowl in the fridge absorbs odors, and tossing a few down the garbage disposal eliminates bad smells from the sink. Simmering peels on the stove is also an excellent way to create a natural, pleasant aroma throughout your home.