Is Candied Citrus Peel Healthy? The Sweet Truth About This Classic Treat

January 2, 2026 •

4 min read

Despite being frequently discarded, citrus peels are packed with powerful antioxidants and dietary fiber, often more than the fruit's pulp. The question is, does candying this nutrient-dense byproduct turn it into a healthy treat or a sugary indulgence?

Quick Summary

Candied citrus peel retains some fiber and antioxidants, but the process adds significant sugar, outweighing the nutritional benefits. It is a sugary confection, not a health food, and should be consumed in moderation.

Key Points

Fresh Peel is a Nutrient Powerhouse: Plain citrus peel is rich in antioxidants, dietary fiber, and vitamins like C, often surpassing the pulp in nutritional value.
Candying Adds High Sugar: The preservation process replaces water in the peel with concentrated sugar, resulting in a product with a very high sugar and calorie count.
Nutrient Loss Occurs: The extensive boiling during candying diminishes heat-sensitive nutrients, such as vitamin C.
Risks of High Sugar: Excessive consumption of candied peel contributes to weight gain, dental problems, and increases the risk of chronic conditions like type 2 diabetes.
Moderation is Key: Candied citrus peel is a sugary treat, not a health food, and should be enjoyed sparingly.
Choose Organic: To avoid potential pesticide residues concentrated on the peel, it is best to use organic fruit for candying.

The Surprising Nutrients of Plain Citrus Peel

Long before it is coated in sugar, fresh citrus peel—including both the flavorful zest and the spongy, white pith—is a nutritional powerhouse. For instance, studies have shown that orange peels contain significantly more vitamin C, flavonoids, and fiber than the fruit's pulp. The peel is a rich source of bioactive compounds with powerful antioxidant and anti-inflammatory properties, including:

Flavonoids: These compounds, such as hesperidin and naringin, act as potent antioxidants that protect cells from damage and may reduce the risk of chronic diseases.
Limonoids: Found mainly in the peel, these have been shown to possess anti-cancer and cholesterol-lowering properties.
Dietary Fiber: The peel, particularly the pith, is a great source of fiber, including soluble pectin. Fiber is essential for digestive health, helps regulate blood sugar, and can aid in weight management.

The Impact of the Candying Process

The process of candying is a preservation method that, by its very nature, alters the nutritional composition of the peel. Peels are repeatedly boiled to remove bitterness, and then soaked in a heavy sugar syrup, which is gradually thickened. Through osmosis, the sugar replaces the water content in the peel.

Here is how candying changes the peel's nutritional profile:

Dramatic increase in sugar: A 100-gram serving of generic candied fruit can contain over 80 grams of sugar. This is the most significant health drawback, converting a fibrous, antioxidant-rich food into a high-sugar confection.
Loss of heat-sensitive nutrients: The multiple boiling and simmering stages reduce the content of heat-sensitive vitamins, most notably vitamin C.
Retention of fiber and some antioxidants: While some compounds are lost or altered, much of the dietary fiber and a portion of the heat-stable flavonoids and limonoids remain. However, the high sugar content effectively negates these modest benefits.

Health Considerations: The High-Sugar Problem

The primary health concern with candied citrus peel is its high sugar content. The American Heart Association recommends that most adult women limit their added sugar intake to no more than 25 grams per day, and men to no more than 36 grams. A handful of candied peel can easily surpass this daily recommendation. Excessive sugar consumption is linked to:

Weight gain and obesity: High-calorie, sugar-laden foods can contribute to weight gain.
Increased risk of chronic disease: Regular, high intake of added sugar is a risk factor for type 2 diabetes and heart disease.
Dental problems: Sugar provides fuel for the bacteria in your mouth that cause tooth decay.
Added ingredients: Commercially produced candied peels may contain artificial colors and preservatives, so it is important to read the ingredient list.

Can You Make Candied Citrus Peel Healthier?

Yes, it is possible to make a healthier version at home, though it remains a treat. Considerations include:

Use organic fruit: Conventional citrus peels often contain higher concentrations of pesticides. Using organic fruit minimizes this risk. Thoroughly scrub all fruit before use.
Alternative sweeteners: Some recipes swap traditional sugar for natural alternatives like honey, coconut sugar, or sugar-free substitutes such as erythritol and allulose. Note that the texture may differ. Honey yields a stickier product, while sugar alcohols like allulose can mimic sugar's effects more closely.
Control portion size: Making a healthier version at home allows you to control the sugar content and, most importantly, your portion sizes.

Comparison of Citrus Peel Options


Feature	Fresh Zest	Fresh Peel (with Pith)	Candied Citrus Peel
Sugar Content	Negligible	Low, natural sugars	Very High (80+g per 100g)
Dietary Fiber	Negligible	High, especially pectin	Moderate (retained fiber)
Antioxidants	Very High	Very High (flavonoids, limonoids)	Low to Moderate (some lost or damaged)
Vitamin C	High	High	Low (lost during cooking)
Calories	Very Low	Very Low	Very High (from added sugar)
Best For	Intense flavor infusion	Maximizing nutrient intake	Occasional sweet treat

Conclusion

So, is candied citrus peel healthy? The straightforward answer is no, not in the traditional sense of a health food. While the original peel offers a wealth of antioxidants, fiber, and vitamins, the candying process fundamentally transforms it into a high-sugar confection. The resulting treat retains some fiber and heat-stable antioxidants but is overwhelmingly defined by its sugar and calorie content.

For those seeking the health benefits of citrus peel, the best route is to use fresh, organic zest in cooking and baking or consider utilizing dried, un-candied peel. Candied citrus peel is best viewed as an occasional, indulgent treat rather than a nutrient source, consumed mindfully and in moderation, just like any other candy. For more details on the nutrient composition of fresh citrus byproducts, see this resource: Citrus Peels an Effective Sources of Bioactive Compounds.

Frequently Asked Questions

The primary difference is the dramatically higher sugar content and calorie count in candied peel, which outweighs the modest nutritional benefits retained from the original fresh peel.

Candied citrus peel does retain some dietary fiber and heat-stable antioxidants from the original fruit. However, the high sugar content effectively makes it an unhealthy choice, and these benefits are minimal.

Homemade versions can be healthier, especially if you use organic fruit to avoid pesticide exposure and control the amount of sugar added. Some recipes use healthier sugar alternatives, but it remains a sugary treat.

Yes, due to its extremely high sugar content, candied peel can cause blood sugar spikes and should be consumed with caution or avoided by individuals with diabetes or those monitoring their sugar intake.

To enjoy the health benefits without added sugar, use fresh organic citrus zest in your cooking and baking, or add dried, un-candied citrus peel to teas or other recipes.

While the candying process, which involves extensive boiling, can destroy some heat-sensitive nutrients like vitamin C, it does not remove all beneficial compounds. Much of the dietary fiber and many heat-stable antioxidants are retained.

Yes, some recipes use sugar substitutes like allulose or erythritol to reduce the sugar content, though the texture and flavor may differ from the traditional version. It is important to find a recipe that works for your preferred sweetener.