Is Candied Peel Good for You? A Sweet and Sour Look at This Classic Treat

November 6, 2025 •

4 min read

While most people discard the outer skin of citrus fruit, research shows that citrus peels contain significantly more nutrients than the fruit's pulp, including potent antioxidants and dietary fiber. So, the question of Is candied peel good for you? isn't as simple as it seems and requires a closer look at the nutritional trade-offs.

Quick Summary

Candied peel contains some nutritional compounds like fiber and antioxidants from the original fruit, but the high-sugar preservation process heavily impacts its health profile. Consumption should be in moderation, with homemade versions offering better control over ingredients and sugar content.

Key Points

High Sugar Content: The primary drawback of candied peel is the high sugar content from the candying process, which saturates the peel with syrup.
Rich in Antioxidants: Raw citrus peels are a great source of flavonoids, limonoids, and other antioxidants, many of which are retained in the candied version.
Contains Dietary Fiber: The white pith of citrus peels, rich in dietary fiber, contributes to the fiber content of candied peel, aiding digestion.
Nutrient Reduction: The boiling and candying process can reduce some heat-sensitive vitamins like vitamin C compared to fresh peel.
Homemade is Healthier: Making your own candied peel allows you to use organic fruit and control the amount of sugar, avoiding artificial additives.
Consume in Moderation: Due to its high sugar content, candied peel should be enjoyed as an occasional treat rather than a regular part of your diet.

The Nutritional Power of Raw Citrus Peel

Before being transformed into a sweet confection, the raw peel of citrus fruits is a nutritional powerhouse. The vibrant, aromatic outer layer (flavedo) and the white, spongy inner pith (albedo) are packed with beneficial compounds that are often lost when we only eat the fruit's flesh.

Key Nutrients in Fresh Citrus Peel

Vitamins: Citrus peels contain significantly more vitamin C than the fruit pulp. They are also a source of vitamins A and B-complex.
Dietary Fiber: The pith is particularly rich in dietary fiber, which is essential for digestive health and can help manage blood sugar and cholesterol levels.
Antioxidants: Peels are abundant in polyphenols, flavonoids (like hesperidin and naringin), and limonoids. These compounds have strong antioxidant and anti-inflammatory properties that help protect the body against cellular damage.
Limonene: Found in the essential oils of citrus peels, limonene has been studied for its potential anti-cancer and anti-inflammatory effects.

The Transformation: How Candying Alters Nutrition

The process of candying is a preservation method that fundamentally changes the nutritional makeup of the fruit peel. It involves simmering the peel in a concentrated sugar syrup, which replaces the water content within the peel through osmosis.

The Candying Process in Action

Blanching: The raw peels are boiled in water multiple times. This step is crucial for removing the bitter compounds from the pith.
Sugaring: The blanched peels are then simmered in a sugar and water syrup, often over several days. The high sugar concentration draws out the water from the peel and infuses it with sweetness.
Drying: The syrup-coated peels are dried, sometimes rolled in extra sugar, to create a stable, shelf-stable product.

This process, while effective for preservation and flavor, has significant nutritional consequences. The heat can destroy some of the delicate, water-soluble vitamins like vitamin C. More importantly, the high concentration of sugar becomes the dominant component, overshadowing the natural benefits.

Homemade vs. Store-Bought Candied Peel

The nutritional profile and overall quality of candied peel can vary dramatically depending on how it's made. Here is a comparison of homemade versus commercially prepared versions.


Feature	Homemade Candied Peel	Store-Bought Candied Peel
Ingredients	Typically uses organic citrus, sugar, and water.	May contain glucose-fructose syrup, artificial colors, and preservatives like sulfur dioxide.
Flavor	Brighter, fresher, and more intense citrus flavor due to higher essential oil content.	Often described as bland or muted in flavor, especially the mixed peel variety.
Control	Full control over the type of citrus, thickness of peel, and amount of sugar used.	Standardized product with no control over sugar content or additives.
Nutrients	Retains more inherent benefits, as preparation can be gentler.	Nutrients may be further diminished by industrial processing methods.
Pesticides	Using organic fruit allows you to avoid pesticide and fungicide residue.	Conventional citrus is often heavily sprayed with pesticides, which can concentrate in the peel.

The Verdict: Indulgence in Moderation

So, is candied peel good for you? The answer is that it's a sweet indulgence rather than a health food. While it does contain some of the original peel's fiber and antioxidants, the extremely high sugar content means it should be consumed sparingly, especially by individuals watching their sugar intake.

Enjoying Candied Peel Healthfully

Consider it a treat: Use it as a garnish or flavor accent in baked goods like fruitcakes and panettone, rather than consuming it as a regular snack.
Pair smartly: For a treat with extra benefits, pair homemade candied peel with antioxidant-rich dark chocolate.
Make it yourself: If you want the most control over ingredients and avoid artificial additives, making candied peel at home is the best option. Use organic citrus to avoid pesticide residues.
Control Portion Size: Because of the high sugar, a little goes a long way. Stick to small portions to enjoy the intense citrus flavor without the excessive sugar intake.

Conclusion: A Flavorful Addition, Not a Daily Dose

In conclusion, candied peel is a delicious and flavorful treat that reclaims a part of the fruit often discarded as waste. Its nutritional value is a mixed bag, offering beneficial fiber and antioxidants from the original citrus peel, but carrying a very high sugar load from the preservation process. For optimal health, raw citrus peel is the superior choice, but for those special baking projects or occasional treats, homemade candied peel made from organic fruit is a much better option than its store-bought counterpart. Ultimately, candied peel is best enjoyed in moderation as a delightful, intense burst of citrus flavor. For more information on the functional properties of citrus by-products, you can refer to a ScienceDirect Review.

Frequently Asked Questions

While fresh citrus peel is very high in vitamin C, the prolonged heating and boiling process used to make candied peel significantly reduces the vitamin C content. It should not be relied upon as a primary source of this vitamin.

Yes, candied peel retains many of the antioxidants found in the original citrus peel, such as flavonoids and limonoids. However, the high sugar content and processing methods mean it's not the most efficient way to get these compounds.

Yes, homemade candied peel is generally considered a healthier option. It allows you to use organic citrus, avoid artificial colors and preservatives, and control the sugar content, resulting in a cleaner product.

Individuals with diabetes should consume candied peel in very small, controlled portions and with caution, or avoid it altogether. The high sugar content can cause blood sugar levels to spike.

Candied peel should be stored in an airtight container in a cool, dry place. For longer shelf life, you can also freeze it.

The primary drawback is its very high sugar content. The candying process saturates the fruit peel with sugar, which can contribute to excessive sugar intake if not consumed in moderation.

Blanching, which involves boiling the peel in water multiple times, is essential for removing the bitter compounds naturally present in citrus peel's pith. This process is what makes the final product palatable.