What is the white stuff on the inside of an orange peel? It's Called Pith

November 7, 2025 •

4 min read

Believe it or not, the average American consumes less than half of the recommended daily fiber intake, and the often-discarded white stuff on the inside of an orange peel, known as the pith, is a fantastic source. This spongy, fibrous layer is more than just a nuisance; it's a nutritional powerhouse waiting to be discovered.

Quick Summary

The white, spongy layer found between an orange's skin and the fruit is called the pith, or albedo. It is not only safe to eat but is also rich in dietary fiber, vitamin C, and beneficial antioxidants known as flavonoids, which offer significant health benefits.

Key Points

Pith is the white stuff: The white, spongy layer on an orange is called the pith, or albedo.
Rich in nutrients: Orange pith is packed with dietary fiber (pectin), vitamin C, and beneficial flavonoids.
Heart health benefits: The flavonoids in the pith can help improve blood circulation, reduce inflammation, and may lower cholesterol levels.
Safe to eat: The pith is completely edible and contains vital nutrients that are often discarded along with the peel.
Best for smoothies or recipes: For those who dislike the bitter taste, the pith can be blended into smoothies or cooked into marmalades to mask the flavor.
Boosts fiber intake: Consuming the pith can significantly increase your fiber intake, aiding digestion and regulating blood sugar.

The Science Behind the Pith

That seemingly unappetizing, stringy substance clinging to your orange segments is technically known as the pith. In scientific terms, it is also referred to as the albedo. It is the inner, white layer of the citrus fruit's peel, distinct from the colorful, fragrant outermost layer, the zest. While the zest contains concentrated citrus oils, the pith serves a different, but equally important, biological purpose: to protect the fruit's pulp and act as a water and nutrient reservoir for the plant.

Far from being useless, the pith is an excellent source of soluble and insoluble dietary fiber, including pectin. Pectin is the same substance used to thicken jellies and jams, and it provides a range of health benefits, from improving digestion to helping regulate cholesterol levels. In addition to fiber, the pith is also brimming with antioxidants called flavonoids, which are praised for their anti-inflammatory properties. Some of these compounds, such as hesperidin and naringenin, are being studied for their potential cardiovascular and metabolic health benefits.

Nutritional Benefits of Orange Pith

Many people mistakenly discard the pith due to its slightly bitter taste and tougher texture, but doing so means missing out on a significant portion of the orange's overall nutritional value. Here are some of the key benefits:

High in Dietary Fiber: The pith and surrounding membranes are where most of the orange's fiber is found. Adequate fiber intake is crucial for digestive health and can help manage blood sugar levels, especially when consuming the fruit's natural sugars.
Rich in Vitamin C: The pith contains nearly the same amount of vitamin C as the juicy orange flesh itself, offering a robust immune-boosting component.
Contains Potent Flavonoids: Citrus flavonoids, such as hesperidin, are abundant in the pith and have powerful antioxidant and anti-inflammatory effects. These compounds support healthy blood vessel function and may help reduce the risk of chronic diseases.
Supports Heart Health: The combination of fiber and flavonoids in the pith can help lower cholesterol and reduce overall inflammation, two key factors for cardiovascular health.
Aids Weight Management: The fiber content promotes a feeling of fullness, which can help reduce overall calorie intake and support healthy weight management.

How to Use Orange Pith

While eating the pith directly might not be for everyone due to its bitter flavor, there are several ways to incorporate it into your diet. For many, simply eating the fruit whole, without meticulously removing every stringy piece, is the easiest method. For those who prefer to mask the texture and taste, blending the pith into a smoothie is a great option. This allows you to reap all the nutritional rewards without the bitterness.

Others use the entire peel, pith and all, to create candied orange peel, marmalades, or citrus-infused sugars. Cooking the pith with sugar and other ingredients can soften the texture and mellow the bitter compounds, creating a delicious and nutrient-rich treat. Remember, for any recipe that uses the peel, it's best to use organic oranges to avoid consuming pesticide residues.

Pith vs. Orange Flesh: A Nutritional Comparison

To highlight the importance of the pith, here is a comparison of the general nutritional profile between the pith and the juicy fruit flesh.


Nutritional Component	Orange Flesh (Pulp)	Orange Pith (Albedo)
Dietary Fiber	Moderate	High (Especially Pectin)
Vitamin C	High	High (Comparable to flesh)
Flavonoid Antioxidants	Moderate	High (Concentrated source)
Sugar Content	High	Low
Taste Profile	Sweet and Tangy	Mildly Bitter and Chewy
Best for	Immediate snacking, juices	Incorporating into smoothies, baked goods, marmalades

Conclusion

Far from being a worthless byproduct, the white stuff on the inside of an orange peel is a highly beneficial component of the fruit. By discarding the pith, you are throwing away a significant source of dietary fiber, vitamin C, and potent flavonoids that support digestion, immunity, and heart health. While its texture and bitter taste may not appeal to everyone raw, with a little creativity, it can be seamlessly incorporated into a variety of recipes. The next time you peel an orange, remember that the pith is a hidden nutritional gem worth holding on to.

Additional Considerations

For those who are still hesitant about eating the pith, simply being less meticulous in its removal when peeling is a great first step. Including a small amount with each orange you eat will incrementally boost your intake of valuable nutrients. Ultimately, incorporating the whole fruit, rather than just the juice, is the most beneficial practice for your health.

Visit Organic Olivia for more insights on the health benefits of citrus pith.

Frequently Asked Questions

The technical term for the white, spongy layer between the peel and the fruit of an orange is the pith. In some scientific contexts, it is also referred to as the albedo.

Yes, orange pith is very healthy to eat. It is an excellent source of dietary fiber, vitamin C, and flavonoids, which are beneficial antioxidants.

The slightly bitter taste of the pith is due to its high concentration of flavonoids and other antioxidant compounds, such as naringenin, which are naturally bitter.

Yes, blending orange pith into your smoothie is an easy and effective way to consume its nutrients without noticing the bitter flavor. It will also thicken your smoothie due to its pectin content.

While often claimed to have more, studies indicate that orange pith contains a similar amount of vitamin C as the juicy orange flesh. Eating both provides a boost to your overall vitamin C intake.

Aside from eating it with the fruit or blending it into smoothies, you can use orange pith to make marmalade, candied citrus peel, or to infuse sugar for a unique citrus flavor.

It is not recommended to eat the peel or pith of conventionally grown, non-organic oranges. The peels of these oranges can contain pesticide residues that are difficult to wash away.