Group · Herbs & spices
Orange zest
Orange zest is the coloured part of the peel of the fruit, taken just below the surface, where the fragrant essential oils are concentrated. Aromatic and slightly bitter, it is used fresh, dried or candied to lift desserts, savoury dishes, marinades and drinks. Although it is eaten in small amounts, it belongs to the family of herbs and aromatics that add flavour without weighing things down. In terms of nutrition facts, it provides about 97 kcal per 100 g, but above all a good density of fibre (10.6 g) and vitamin C. Its 25 g of carbohydrate and intense fragrance make it a great choice for flavouring your recipes with very little fat, ideal in a balanced diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 97 kcal |
| Kilojoules | 405 kJ |
| Protein | 1,5 g |
| Carbohydrate | 25 g |
| Fat | 0,2 g |
| Fibre | 10,6 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin C136 mg170 %
- Calcium161 mg20 %
- Vitamin B60,18 mg13 %
- Vitamin B10,12 mg11 %
- Potassium212 mg11 %
- Copper0,09 mg9 %
- Vitamin B50,49 mg8 %
- Vitamin B20,09 mg6 %
See the other 8 nutrients
- Magnesium22 mg6 %
- Iron0,8 mg6 %
- Vitamin B30,9 mg6 %
- Phosphorus21 mg3 %
- Vitamin A21 µg3 %
- Zinc0,25 mg3 %
- Vitamin E0,25 mg2 %
- Selenium1 µg2 %
USDA FoodData Central (SR Legacy)
Tips
Orange zest has countless uses in the kitchen. To take it, choose unwaxed organic oranges, wash them carefully, then use a zester, a fine grater (Microplane type) or a peeler, avoiding the white part, the pith, which is more bitter. A teaspoon of fresh zest is often enough to transform a dish. You can dry it for a few days in the open air then keep it in an airtight jar for several months, or freeze it to keep its aroma intact.
- In sweet dishes: in cakes, creams, compotes and fruit salads, where it usefully replaces added sugar thanks to its fragrance.
- In savoury dishes: on fish, poultry, a risotto, or in a marinade with olive oil.
- In drinks: infused in tea, flavoured water or a broth.
Nutritionally, the zest stands out for its richness in fibre (10.6 g per 100 g) and vitamin C, as well as its antioxidant aromatic compounds. As it is used in small touches, its real calorie contribution remains very low. It is therefore an excellent habit for weight loss: it boosts flavour with no notable calorie density, unlike many fatty sauces or seasonings. To vary your citrus fruit, also think of lemon zest, which is sharper and suits different preparations.
Orange zest goes wonderfully with other aromatics from the herbs and spices family: ground cinnamon for winter desserts, ground ginger or cloves in a hot infusion. These combinations let you add flavour without adding more salt or sugar.
For active people, the zest is a discreet asset: it lifts the taste of a protein fromage blanc, an oat porridge or a post-workout snack without adding empty calories. Combined with fresh fruit, it can flavour a recovery drink or an infused water to hydrate better during exercise. You can also add some to protein snack recipes to break up the monotony of flavours.
Point to note: always choose unwaxed oranges, as residues concentrate in the peel. Avoid industrial candied zest, which is often very sweet. Used fresh or dried at home, orange zest remains one of the smartest ways to bring flavour and freshness to your plate while keeping an eye on your nutritional balance. To go further, discover how to include these aromatics in a daily balanced diet.