Is Citrus Pith Good for You? Uncovering Its Surprising Health Benefits

January 6, 2026 •

4 min read

Nearly half of a citrus fruit's mass is often discarded as peel and pith, but recent research shows this white, spongy layer is a nutritional powerhouse. So, is citrus pith good for you? The evidence suggests it offers significant health benefits, especially due to its rich fiber and antioxidant content.

Quick Summary

Citrus pith is highly nutritious, packed with fiber and flavonoids like hesperidin and naringenin. While it tastes bitter, it can improve digestion, support heart health, and provide powerful antioxidants.

Key Points

Fiber-Rich: Citrus pith is an excellent source of dietary fiber, particularly pectin, which supports digestive and heart health.
Antioxidant Power: It contains high concentrations of flavonoids like hesperidin and naringenin that combat inflammation and protect cells from damage.
Heart Health: The flavonoids in the pith can support cardiovascular function by improving blood vessel health and regulating cholesterol levels.
Immune Boost: The combination of vitamin C and bioflavonoids in the pith works synergistically to strengthen the immune system more effectively than vitamin C alone.
Potential Risks: Non-organic citrus can have pesticide residue on the peels and pith, so it's crucial to use organic fruits or wash them thoroughly.
Culinary Uses: Pith can be incorporated into marmalades, smoothies, or candied peels to mitigate its bitter taste while retaining its health benefits.
Enhanced Microcirculation: Compounds like diosmin, found in the pith, can improve lymphatic circulation, aiding the body's natural cleansing processes.

What is Citrus Pith?

Citrus pith, known as the albedo layer, is the white, spongy material found beneath the colored outer zest of citrus fruits like oranges, lemons, and grapefruits. Often discarded due to its bitter taste, this fibrous layer serves as a protective barrier for the fruit's juicy segments. Pith is distinct from the zest, which is the flavorful, oil-filled outer layer, and is considerably more bitter. Despite this, health experts are increasingly highlighting its nutritional value, challenging the conventional wisdom of peeling it away completely. The concentration of beneficial compounds in the pith is often higher than in the fruit's pulp, making it a valuable, and frequently overlooked, dietary component.

The Nutritional Powerhouse Within

A Rich Source of Dietary Fiber

Pith is a phenomenal source of dietary fiber, offering both soluble and insoluble types. A significant portion of this is pectin, a soluble fiber linked to several health benefits. Eating the pith can dramatically increase your fruit's total fiber content; studies suggest removing it can reduce an orange's fiber by nearly 30%. This high fiber content plays a critical role in digestion, promoting regularity and supporting a healthy gut microbiome.

Packed with Potent Flavonoids

Citrus pith is abundant in flavonoids, which are plant compounds known for their powerful antioxidant and anti-inflammatory effects. These include hesperidin, naringenin, and diosmin, which have been widely studied for their health-promoting properties. Hesperidin, for instance, has been shown to help blood vessels function more effectively by reducing inflammation, which supports overall cardiovascular health. Naringenin is another antioxidant that helps manage metabolic syndrome and insulin resistance.

The Many Health Benefits of Eating Citrus Pith

Supports Heart Health: The flavonoids in citrus pith, particularly hesperidin, help reduce inflammation and keep blood vessels strong and flexible. Some research also suggests that consuming pith can help lower 'bad' LDL cholesterol and increase 'good' HDL cholesterol.
Boosts Immunity: The synergistic effect of the vitamin C and flavonoids found in the pith provides a significant boost to the immune system. Studies have shown that combining these compounds is more effective than consuming them separately.
Aids Digestion: The high pectin content acts as a prebiotic, feeding beneficial gut bacteria and promoting healthy digestion. This can lead to improved gut health and more regulated blood sugar levels.
Enhances Microcirculation: Research has shown that compounds like diosmin, found in the white pith, can improve microcirculation by increasing lymphatic contractions, which aids the body's natural detoxification processes.
Provides Antioxidant Protection: The antioxidants in pith help combat oxidative stress caused by free radicals. This cellular protection is linked to a reduced risk of many chronic diseases, including certain cancers and cardiovascular problems.

Pith vs. Pulp: A Nutritional Comparison


Feature	Citrus Pith	Citrus Pulp	Advantage for Health
Dietary Fiber	Very High (rich in pectin)	Moderate	Pith (aids digestion and blood sugar control)
Antioxidants	Very High (flavonoids like hesperidin)	High	Pith (higher concentration of specific flavonoids)
Vitamin C	Present in notable amounts	Very High	Pulp (primary source, but pith also contributes)
Sugar	Low	High	Pith (helps avoid sugar spikes)
Taste	Bitter	Sweet/Tart	Pulp (more palatable for most)
Digestive Impact	Can cause bloating if not accustomed	Easy to digest	Both have benefits, but pith offers more concentrated fiber

How to Incorporate Citrus Pith into Your Diet

While the bitter taste can be off-putting, there are several ways to make citrus pith a palatable part of your diet.

Add to Smoothies: Blend whole organic citrus fruits (peel and pith included) into smoothies. The sweetness from other ingredients will mask the bitterness.
Make Marmalade: Pith contains natural pectin, which is the perfect gelling agent for marmalades and jams. This traditional use is an excellent way to use the entire fruit.
Candy the Peel: Candying the peel and pith is a classic method that transforms the bitter components into a sweet treat. You can enjoy candied peels on their own or dip them in chocolate.
Citrus Salt: Dehydrate peels (and pith) and grind them into a powder to mix with salt. This can be used as a flavorful seasoning for various dishes.
Infuse Teas: Simmering citrus peels and pith with water and other spices can create a soothing, flavorful tea.
Use in Baked Goods: For recipes like lemon poppy seed muffins or orange cakes, grating the zest and including some of the pith can add depth of flavor without overwhelming bitterness.

Important Precautions: Is All Citrus Pith Safe?

While the nutritional benefits are clear, it's crucial to consider the source of your citrus fruit. Non-organic citrus can have significant pesticide residues on the outer rind, which would also be present in the pith. Many commercial fruits are sprayed with fungicides and other chemicals to protect against mold and insects, some of which are not meant for consumption. Always opt for organic, untreated fruit if you plan to eat the peel and pith. Additionally, due to its tough texture and high fiber content, introducing a large amount of pith into your diet too quickly could cause digestive discomfort like bloating or gas. Moderation is key, especially when first starting out.

Conclusion: Embracing the Pith for Better Health

For years, citrus pith has been an unappreciated casualty of fruit peeling, discarded without a second thought. However, with its impressive concentration of dietary fiber and health-boosting flavonoids, this humble layer deserves a second look. By incorporating pith into your diet, whether through marmalades, smoothies, or other culinary creations, you can significantly enhance your nutritional intake. Just remember to use organic citrus to avoid pesticides and start with small portions to allow your digestive system to adjust. Instead of viewing the pith as a bitter byproduct, see it as a natural, beneficial supplement waiting to be discovered.

For more in-depth scientific literature on citrus flavonoids and their health effects, refer to research on the NCBI website: PMC8595006.

Frequently Asked Questions

The bitterness in citrus pith is caused by beneficial plant compounds called flavonoids and limonoids. While the taste may be unappealing to some, these compounds provide significant health benefits.

Yes, it is generally safe and healthy to eat the pith, especially from organic fruit. However, for non-organic citrus, washing the fruit thoroughly is important to minimize exposure to any surface pesticides.

Citrus pith is a significant source of fiber. Some nutritionists state that removing the pith can reduce an orange's total fiber content by nearly 30%. It contains a high concentration of pectin, a soluble fiber.

The pith of most citrus varieties, including oranges, lemons, and grapefruits, is edible and nutritious. The level of bitterness can vary between different fruits, but the health benefits remain consistent.

Pectin is a soluble fiber found in high concentrations in citrus pith. It helps with digestion, lowers cholesterol, and can help regulate blood sugar levels. It's also a natural gelling agent used in jams and marmalades.

The flavonoids in citrus pith, such as hesperidin and naringenin, have antioxidant and anti-inflammatory properties. These compounds are beneficial for supporting the immune system and protecting against cardiovascular disease.

Eating the whole fruit, including the pith, is generally more beneficial than drinking just the juice. The fiber in the pith slows sugar absorption and provides added nutrients that are lost in the juicing process.