1 serving (100 grams) contains 50 calories, 1.1 grams of protein, 0.4 grams of fat, and 11.0 grams of carbohydrates.
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Nutrition Information
Calories |
74.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.9 mg | 0% | |
| Total Carbohydrates | 16.4 g | 5% | |
| Dietary Fiber | 4.5 g | 16% | |
| Sugars | 11.9 g | ||
| protein | 1.6 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14.9 mg | 1% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 223.9 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Dragon fruit
Dragon fruit, also known as pitaya, is a tropical fruit native to Central America and now cultivated in many parts of Asia, Central/South America, and Australia. Commonly associated with Asian and Latin cuisines, it is distinguished by its vibrant pink or yellow skin and speckled flesh (white or red with tiny black seeds). Dragon fruit is low in calories but nutrient-dense, offering essential vitamins, minerals, and fiber. A 100-gram serving provides about 60 calories, 1.2 grams of protein, 3 grams of fiber, and is a good source of vitamin C (equivalent to 25% of daily values), magnesium, and antioxidants such as betalains and flavonoids.
Health Benefits
- Dragon fruit is rich in vitamin C, which supports immune function and skin health.
- Contains magnesium (10% DV per 100 grams) important for nerve function, muscle relaxation, and bone health.
- Packed with antioxidants like betalains and flavonoids, which help reduce inflammation and combat oxidative stress.
Dietary Considerations
Selection and Storage
Store dragon fruit at room temperature for up to 2-3 days, or refrigerate for up to a week. Once cut, keep it in an airtight container in the fridge to maintain freshness.
Common Questions About Dragon fruit Nutrition
What are the nutritional benefits of dragon fruit?
Dragon fruit is low in calories, containing about 50-60 calories per 100 grams. It is high in vitamin C, providing roughly 34% of the daily recommended value per serving, and is also rich in fiber (3 grams per 100 grams). Additionally, it contains small amounts of iron, magnesium, and antioxidants.
Can I eat dragon fruit on a keto or low-carb diet?
Dragon fruit contains approximately 11-13 grams of carbohydrates per 100 grams, making it a moderately carb-rich fruit. While it can fit into a keto diet in small portions, it’s better suited for low-carb diets where fruit intake is more flexible.
What are the key health benefits or concerns related to dragon fruit?
Dragon fruit is rich in antioxidants, including flavonoids, phenolic acid, and betacyanin, which help combat free radicals and reduce inflammation. It supports digestion due to its fiber content and may promote heart health. However, some individuals may experience allergic reactions, especially if they have sensitivities to tropical fruits.
What is the recommended serving size for dragon fruit?
A typical serving size of dragon fruit is about half a fruit or 150-200 grams. This portion provides essential nutrients without exceeding calorie or carbohydrate needs for most diets. It's best to eat it fresh or add to smoothies, salads, or desserts.
How does dragon fruit compare to other tropical fruits like mango or papaya?
Dragon fruit is lower in calories and sugar compared to mango or papaya, making it a lighter option for calorie-conscious diets. While mango and papaya contain higher amounts of vitamin A, dragon fruit stands out with its high vitamin C content. Unlike mango, dragon fruit has a milder flavor and more versatile use in both sweet and savory dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dragon Fruit: Health Benefits, Nutritional Profile, and ResearchNational Library of Medicine (PubMed)Reviews current research on dragon fruit’s antioxidative properties and its role in metabolic health.
- Dietary Guidelines for Americans: Fruits SectionUSDA and HHSDiscusses recommended fruit intake including exotic fruits like dragon fruit in a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
