Is the white stuff on the orange good for you? Yes, and here's why

January 13, 2026 •

4 min read

The average person consumes only about half of the recommended daily fiber intake, and the fibrous white stuff on the orange, known as the pith or albedo, can help bridge that gap. Often discarded due to its slightly bitter taste, this spongy layer is packed with potent nutrients, including fiber, flavonoids, and vitamin C.

Quick Summary

The white, spongy pith found on oranges, also called albedo, is safe and beneficial to eat. It is rich in fiber, vitamin C, and potent flavonoids like hesperidin, which offer significant health benefits for digestion, immunity, and cardiovascular health.

Key Points

Orange Pith is Highly Nutritious: The white, spongy pith (albedo) contains significant amounts of fiber, vitamin C, and powerful flavonoids.
Rich in Dietary Fiber: The pith is a concentrated source of dietary fiber, especially pectin, which is vital for digestive health and helps control blood sugar and cholesterol levels.
Packed with Antioxidants: It contains flavonoids like hesperidin and naringenin, which offer potent anti-inflammatory and antioxidant properties.
Boosts Immunity and Heart Health: Consuming the pith increases your intake of immune-boosting vitamin C and flavonoids that support cardiovascular health.
Easy to Incorporate into Your Diet: You can eat the pith along with the fruit or add it to smoothies, marmalades, or baked goods to reap its nutritional benefits without the bitter taste.

What Exactly is Orange Pith?

For many, the first instinct after peeling an orange is to meticulously remove every last bit of the white, stringy substance clinging to the juicy segments. This substance, formally known as the orange pith, is the mesocarp or albedo—the inner, pale, and spongy layer of the citrus fruit's rind. Far from being a useless filler, the pith is an intricate and nutrient-dense part of the fruit. Its composition includes high amounts of dietary fiber, potent antioxidants in the form of flavonoids, and even a significant amount of vitamin C, challenging the common misconception that this is an undesirable component.

The Nutritional Powerhouse Within the Pith

While the orange's flesh is undeniably delicious, dismissing the pith means missing out on some key nutritional benefits. The pith's fibrous structure is a primary reason to reconsider peeling it away. This high fiber content is crucial for digestive health, and can help regulate blood sugar levels and lower cholesterol. Furthermore, the pith contains specific flavonoids with powerful anti-inflammatory and antioxidant properties.

Pith vs. Flesh: A Nutritional Comparison

To understand the full picture, it's helpful to compare the nutritional offerings of the pith versus the familiar orange flesh. While the flesh contains water, vitamin C, and carbohydrates, the pith offers a different, complementary nutritional profile.


Nutrient	Orange Pith	Orange Flesh
Fiber	Rich in both soluble (pectin) and insoluble fiber.	Contains some fiber, but significantly less than the pith.
Vitamin C	High concentration, often containing a comparable or even higher amount per gram.	Excellent source of vitamin C.
Flavonoids	Abundant source of potent flavonoids like hesperidin and naringenin, with powerful antioxidant effects.	Contains flavonoids, but in lower concentrations than the pith.
Taste	Can have a mildly bitter or fibrous taste, depending on the orange variety.	Characterized by its familiar sweet and juicy flavor.

Health Benefits of Incorporating Pith into Your Diet

There are numerous health advantages to consuming orange pith, beyond just the anecdotal evidence. These benefits stem from the unique combination of nutrients found within this often-overlooked part of the fruit. Several studies confirm the value of these components in supporting overall well-being. For example, the flavonoid hesperidin has been shown to improve blood vessel function and reduce inflammation.

Key benefits include:

Improved Digestion: The high concentration of soluble fiber, specifically pectin, in the pith acts as a prebiotic, feeding the beneficial bacteria in your gut and promoting regularity.
Enhanced Immunity: Eating the pith alongside the flesh significantly boosts your vitamin C and antioxidant intake, strengthening the body's immune response.
Cardiovascular Support: Flavonoids like hesperidin and naringenin can help lower cholesterol and improve blood vessel health, contributing to a reduced risk of heart disease.
Blood Sugar Regulation: The fiber in the pith can slow the absorption of sugars, preventing rapid spikes in blood sugar and aiding in the management of metabolic syndrome.
Anti-inflammatory Effects: The antioxidants found in the pith possess anti-inflammatory properties, which help combat oxidative stress and cellular damage in the body.

How to Eat Orange Pith

If the taste or texture of pith is off-putting, there are creative ways to incorporate it into your diet. Some prefer to just eat it along with the fruit, but others may want to disguise it. The most important step is to always use organic oranges and wash them thoroughly to avoid consuming any pesticide residues from the outer peel.

Add to Smoothies: Blend whole, peeled oranges (including the pith) with other fruits like bananas or berries to mask the bitter flavor and boost the fiber content.
Make Marmalade or Jam: Candied orange peels and homemade marmalades use the entire rind, including the pith, and the cooking process mellows the bitterness.
Create Citrus Zest Powder: Dry the peels and pith completely, then grind them into a powder. This can be added to baked goods, yogurt, or tea for a nutritional boost.
Flavor Water: Steep orange peels with the pith still attached in water to create a subtly flavored and hydrating beverage.

Conclusion: Don't Discard the Goodness

In conclusion, the white stuff on the orange is not only safe to eat, but it is also a valuable source of essential nutrients that most people mistakenly throw away. The pith, or albedo, is packed with dietary fiber and potent flavonoids that support digestive health, boost immunity, and promote cardiovascular wellness. While its taste may be slightly different from the sweet flesh, the health benefits make it well worth including in your diet. By finding creative ways to consume it, like adding it to smoothies or cooking with it, you can take advantage of the complete nutritional profile of this wholesome fruit. So, the next time you peel an orange, consider leaving a bit of the pith on—your body will thank you.

Learn more about the components of citrus fruit and their health benefits from this study on citrus by-products.

Frequently Asked Questions

The white stuff on an orange is called the pith or albedo. It is the spongy layer found between the outer orange peel (flavedo) and the juicy, edible fruit sections.

Yes, orange pith is completely safe and edible. Any concerns about its safety are an old wives' tale, and it provides valuable nutrients.

The bitterness in citrus pith is caused by compounds like limonin and naringin. While some find the taste unpleasant, the bitterness is typically mild and can be minimized through cooking or by blending it with other flavors.

You can blend the pith into smoothies, chop it finely for homemade marmalade, or dry and grind it into a powder to add to baked goods or yogurt.

Yes, the pith is a more concentrated source of fiber than the juicy orange flesh. Some sources suggest that up to 30% of an orange's total fiber content is found in the pith.

Key health benefits include improved digestion due to high fiber content, enhanced immune function from vitamin C, and cardiovascular support from anti-inflammatory flavonoids.

It is highly recommended to only consume the pith from organic oranges. The outer peels of conventionally grown oranges may contain pesticide residues that cannot be washed away, so using organic fruit is a safer option.