Orange peel, raw
FDC 169103tbsp (6 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 95 · +14 vs Fruits & juices medianOrange peel, raw scores 95 of 100, an Elite result ranking 3rd of 60 among fruits and juices, well ahead of that category's median of 81. Despite being a byproduct most people discard, a tablespoon-sized serving contributes 151% of the Daily Value for vitamin C, 38% for dietary fiber, and 12% for calcium.
Candied, zested into baking, or steeped for tea, orange peel is eaten in small amounts rather than by the piece, since it is more bitter and fibrous than the fruit's flesh. No specific limits are listed for this food, and its high score reflects the concentrated nutrients in the zest itself rather than a whole orange serving.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | 5% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 25 g | 9% |
| Dietary fiber | 11 g | 38% |
| Sugars | - | |
| Protein | 1.5 g | 3% |
| Potassium | 212 mg | 5% |
| Calcium | 161 mg | 12% |
| Iron | 0.8 mg | 4% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 136 mg | 151% |
| Vitamin A | 21 µg | 2% |
| Vitamin E | 0.25 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | 0% |
| Total fat | 0.01 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.18 mg | 0% |
| Carbohydrate | 1.5 g | 1% |
| Dietary fiber | 0.64 g | 2% |
| Sugars | - | |
| Protein | 0.09 g | 0% |
| Potassium | 13 mg | 0% |
| Calcium | 9.7 mg | 1% |
| Iron | 0.05 mg | 0% |
| Magnesium | 1.3 mg | 0% |
| Vitamin C | 8.2 mg | 9% |
| Vitamin A | 1.3 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169103Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Lemon peel, rawDensity 96 vs 95Baobab powderDensity 96 vs 95