1 Tbsp. (6.0 G) Orange Peel contains only 6 calories, making it a low-calorie yet nutrient-packed ingredient. Orange peel is often overlooked, but it is highly nutritious and can provide a range of health benefits. In this article, we will explore the nutritional information, benefits, and potential side effects of consuming orange peel.

Apart from being low in calories, orange peel is also high in fiber, vitamins, and minerals, including vitamins C, A, and K, folate, and calcium. One tablespoon of orange peel contains approximately 1 gram of fiber, which can help promote healthy digestion and prevent constipation.

Orange peel also contains a range of flavonoids and polyphenols, which are antioxidants that help to protect against oxidative damage and reduce the risk of chronic diseases such as heart disease and cancer.

The Nutritional Information of Orange Peel

Orange peel is high in fiber, vitamins, and minerals. A 1-tablespoon serving contains approximately 1 gram of fiber, 14% of the daily recommended intake of vitamin C, and 4% of the daily recommended intake of vitamin A. In addition, orange peel contains significant amounts of calcium, folate, and potassium, which are essential minerals for maintaining healthy bones, metabolism, and blood pressure. Orange peel is also a good source of plant compounds such as flavonoids and polyphenols, which have antioxidant and anti-inflammatory properties.

Calories in Orange Peel: What You Need to Know

Orange peel is a low-calorie ingredient, with only 6 calories per 1 tablespoon serving. This makes it a great addition to dishes and recipes for those looking to manage their calorie intake. However, it is important to note that the calories in orange peel may vary depending on how it is prepared and consumed. For example, candied orange peel may have a higher calorie content due to added sugar.

Benefits of Eating Orange Peel

Orange peel offers a range of health benefits, including improved digestion, lower cholesterol levels, and reduced inflammation. The high fiber content in orange peel can help to promote healthy digestion and prevent constipation. Studies have also shown that the flavonoids and polyphenols in orange peel have anti-inflammatory and antioxidant properties, which can help to reduce the risk of chronic diseases such as heart disease and cancer. In addition, the limonene in orange peel may help to lower cholesterol levels and reduce the risk of heart disease.

Orange Peel as an Ingredient in Recipes

Orange peel is a versatile ingredient that can be used in a variety of sweet and savory dishes. It adds a bright, citrusy flavor to baked goods, marinades, and dressings, and can also be used to flavor cocktails and teas. When using orange peel in recipes, it is important to use only the colored part of the peel, as the white pith can be bitter. Orange zest can be grated or peeled using a vegetable peeler, and can be used fresh or dried. Some popular recipes that use orange peel include orange chicken, orange marmalade, and orange zest cookies.

Side Effects of Consuming Orange Peel

While orange peel is generally safe for most people to consume, it may cause some side effects in certain individuals. In some cases, orange peel may cause digestive upset, including nausea and diarrhea. This is more likely to occur if large amounts of orange peel are consumed. In addition, orange peel may interact with certain medications, including blood thinners and cholesterol-lowering drugs. It is important to speak with your healthcare provider before consuming large amounts of orange peel or taking supplements.

How to Store Orange Peel

Fresh orange peel can be stored in the refrigerator for up to one week. To extend its shelf life, orange peel can be dried and stored in an airtight container for up to one year. When storing orange peel, it is important to avoid exposure to light, heat, and moisture, as these can cause the peel to spoil or become moldy.

Creative Ways to Use Orange Peel in Your Kitchen

Orange peel can be used in a variety of ways in the kitchen, beyond just adding flavor to recipes. Here are a few creative ways to use orange peel in your cooking and baking:

• Add orange peel to your morning smoothie for a boost of flavor and nutrition.
• Use orange peel to infuse vodka or gin for a citrusy twist on classic cocktails.
• Add orange zest to homemade granola or trail mix for a healthy snack.
• Use dried orange peel as a natural air freshener or potpourri.

Orange Peel Tea: A Healthy and Delicious Drink

Orange peel tea is a simple and delicious way to enjoy the nutritional benefits of orange peel. To make orange peel tea, simply steep fresh or dried orange peel in hot water for 5-10 minutes. Orange peel tea is naturally caffeine-free and has a refreshing, citrusy flavor. It can be enjoyed hot or cold, and can be sweetened with honey or other natural sweeteners if desired.

Orange Peel Powder: A Versatile Spice

Orange peel powder is a versatile spice that can be used in a variety of sweet and savory dishes. To make orange peel powder, simply grind dried orange peel in a spice grinder or coffee grinder until it forms a fine powder. Orange peel powder can be used as a seasoning for meats, poultry, and vegetables, and can also be used to flavor baked goods, desserts, and beverages.

Orange Peel Supplements: Do They Work?

Orange peel supplements are available in capsule or extract form, and are marketed as a natural remedy for a variety of health issues, including indigestion, inflammation, and high cholesterol. While there is some evidence to suggest that the compounds found in orange peel may have health benefits, more research is needed to determine the effectiveness and safety of orange peel supplements. It is important to speak with your healthcare provider before taking any supplements, especially if you are taking medications or have a pre-existing medical condition.