Nutrition Diet: Which Has More Vitamin C, Orange Peel or Lemon Peel?

November 1, 2025 •

4 min read

According to the U.S. Department of Agriculture, raw orange peel contains an impressive 136 mg of vitamin C per 100g, while lemon peel has 129 mg per 100g. This surprising fact reveals that the peels of these citrus fruits are potent sources of this essential nutrient, answering the question of which has more vitamin C, orange peel or lemon peel, and highlighting a powerful dietary resource often discarded.

Quick Summary

This article explores the vitamin C content of orange and lemon peels, revealing how the rind is a nutritional powerhouse often overlooked. Discover the key differences in nutrient profiles, compare the powerful antioxidant and anti-inflammatory properties, and learn practical ways to safely incorporate these citrus scraps into your diet for maximum health benefits.

Key Points

Orange Peel's Slight Edge: Based on USDA data, 100g of orange peel contains 136mg of vitamin C, just slightly more than the 129mg found in 100g of lemon peel.
Peels vs. Pulp: Both orange and lemon peels contain significantly more vitamin C than their respective fruit pulps, making them a potent nutritional source.
Rich in Antioxidants: Beyond vitamin C, citrus peels are packed with flavonoids and other antioxidants that combat inflammation and oxidative stress in the body.
High in Fiber: Citrus peels are an excellent source of dietary fiber, which aids digestion and promotes gut health.
Use Organic, Wash Thoroughly: To avoid pesticide residue, it is essential to use organic citrus fruits and wash the peels thoroughly before incorporating them into your diet.
Versatile Culinary Ingredient: Citrus peels can be used as zest, dried powder, or candied treats to add flavor and nutritional value to a wide variety of dishes and drinks.

The Surprising Nutritional Power of Citrus Peels

When we think of vitamin C, the sweet, juicy flesh of an orange or a splash of tart lemon juice often comes to mind. However, a wealth of nutrition lies in the part we most often discard: the peel. Recent nutritional analyses show that citrus peels contain a far higher concentration of vitamins, fiber, and potent antioxidants than the fruit's pulp. The comparison between orange and lemon peel reveals a fascinating rivalry for the title of vitamin C champion, with some studies suggesting orange peel holds a slight edge.

Comparing the Vitamin C Content

While the exact vitamin C content can vary based on factors like the specific cultivar, ripeness, and growing conditions, several studies provide a clear picture of the nutritional comparison. The general consensus points towards orange peel containing slightly more vitamin C on a weight-for-weight basis, but both are incredibly dense sources.

According to data from the U.S. Department of Agriculture (USDA), a 100-gram serving of raw orange peel contains approximately 136 mg of vitamin C. In comparison, a 100-gram serving of lemon peel has about 129 mg of vitamin C. To put this into perspective, these amounts are significantly higher than the vitamin C found in the corresponding fruit pulps, which hover around 53 mg per 100g for both lemons and oranges. The peel is, without a doubt, the true vitamin C heavyweight of the citrus fruit.

Beyond Vitamin C: Additional Nutritional Benefits

Citrus peels offer more than just a powerful dose of vitamin C. They are also packed with other beneficial compounds that contribute to overall health and wellness. These include dietary fiber, flavonoids, and essential oils like d-limonene.

Antioxidant Powerhouse: The peels of citrus fruits, including oranges and lemons, contain powerful antioxidants like flavonoids (hesperidin and naringenin) and phenolic compounds. These compounds help protect your body from oxidative stress, reduce inflammation, and may offer protection against chronic diseases.
High in Fiber: The high fiber content in citrus peels, particularly pectin, is beneficial for digestive health. Incorporating the peel into your diet can help promote regularity, support a healthy gut microbiome, and aid in digestion.
Anti-inflammatory and Antimicrobial: Research indicates that the bioactive compounds within citrus peels possess anti-inflammatory and antimicrobial properties. These properties can help support a healthy immune system and fight off infections.
Support for Heart Health: Studies have shown that citrus peel flavonoids, such as hesperidin from orange peel, can help lower blood cholesterol and triglyceride levels, supporting cardiovascular health.

The Peel Playbook: How to Incorporate Citrus Rinds Safely

While the nutritional benefits are clear, it is crucial to consume citrus peels safely. The outer layer of conventionally grown citrus fruits often contains pesticide residue. For this reason, always choose organic citrus fruits for consumption and wash them thoroughly before use. Here are some practical ways to add peels to your diet:

Zest and Grate: Use a microplane or grater to add zest to salads, dressings, baked goods, and savory dishes. The potent flavor and aroma are concentrated in the peel's outer layer, adding a bright burst of citrus.
Dried Peel Powder: Dry citrus peels in an oven or dehydrator and then grind them into a powder. This can be stored and added to smoothies, teas, spice rubs, and marinades.
Candied Peels: Candied orange or lemon peels are a classic treat and a delicious way to enjoy the fiber and flavor.
Herbal Teas and Infusions: Add a few pieces of dried or fresh peel to hot water for a fragrant and vitamin-rich herbal tea.
Flavoring Agents: Infuse oils, vinegar, or alcoholic beverages like vodka with fresh or dried peels to capture their essence.

Comparison Table: Orange Peel vs. Lemon Peel


Feature	Orange Peel	Lemon Peel
Vitamin C (per 100g)	~136 mg	~129 mg
Nutritional Profile	Rich in vitamin A, B vitamins, calcium, and potent flavonoid hesperidin.	High in fiber (pectin), calcium, and the flavonoid naringenin.
Antioxidant Activity	High antioxidant and anti-inflammatory properties, particularly from hesperidin.	Strong antioxidant activity, with some studies showing higher overall antioxidant levels than orange peel.
Key Health Benefits	Heart health, inflammation reduction, skin health.	Immune support, digestive aid, bone health.

Conclusion: Don't Judge a Citrus by its Juice

In the competition of which has more vitamin C, orange peel or lemon peel, the orange peel typically wins by a small margin based on USDA data, though other studies show a closer race. The broader takeaway for any nutrition diet is that both peels are vastly superior to their pulp counterparts in vitamin C concentration and are rich in a host of other beneficial compounds like fiber, flavonoids, and antioxidants. By incorporating organic citrus peels into your daily routine, you can maximize the nutritional value of the fruit and contribute to a healthier lifestyle. The journey of citrus peels from the waste bin to a valuable dietary ingredient is a testament to the fact that sometimes, the most potent nutrition is hidden in plain sight. For further research into the beneficial compounds in citrus, explore studies available on websites like the National Institutes of Health..

Frequently Asked Questions

Yes, orange and lemon peels are edible, but they should be from organic fruits to avoid pesticide residue and should be washed thoroughly. The peel's texture can be tough and bitter, so they are typically grated or used in small quantities.

To prepare citrus peels, wash the fruit well, use a microplane to create zest for recipes, or dehydrate and grind them into a powder for long-term storage. Candying the peels is another popular preparation method.

Yes, citrus peels are also rich in dietary fiber, antioxidants, and flavonoids. These compounds offer benefits for heart health, digestion, and have anti-inflammatory and antimicrobial properties.

No, the vitamin C content in citrus peels can vary depending on the specific variety, its maturity, and environmental factors during growth. This is why research figures can sometimes differ.

Yes, the essential oils in citrus peels, such as d-limonene, are safe to consume in small amounts and offer their own health benefits, including antioxidant effects and stress-reducing properties.

Citrus peels are generally more nutrient-dense than the pulp or flesh, containing higher concentrations of fiber, vitamins, and bioactive compounds. This makes the peel a valuable part of the fruit that is often wasted.

Yes, drying processes can reduce the vitamin C concentration in citrus peels. Some studies have found that drying can reduce the ascorbic acid content by up to half, though it does not eliminate it entirely.