Dragonfruits

Fruit

Item Rating: 84/100

1 serving (100 grams) contains 60 calories, 1.2 grams of protein, 0.4 grams of fat, and 13.0 grams of carbohydrates.

Nutrition Information

1 cup (149.3g)

Calories		89.6
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		0 mg	0%
Total Carbohydrates		19.4 g	7%
	Dietary Fiber	4.5 g	16%
	Sugars	11.9 g
protein		1.8 g	3%
Vitamin D		0 mcg	0%
Calcium		26.9 mg	2%
Iron		1.0 mg	5%
Potassium		164.2 mg	3%

* 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 5 cal (6.0%)

Protein: 7 cal (8.0%)

Carbs: 77 cal (86.0%)

About Dragonfruits

Dragonfruit, also known as pitaya, originates from Central America but is widely grown in Southeast Asia today. This tropical fruit has a vibrant pink or yellow skin with white or red flesh speckled with tiny black seeds. Dragonfruit is praised for its refreshing taste and unique appearance. Nutritionally, it is low in calories (60 kcal per 100g) and provides dietary fiber (3g), vitamin C (3mg), iron (0.7mg), and calcium (18mg), along with a small amount of protein (1.2g). Its slightly sweet flavor and nutrient-rich profile make it a popular choice for salads, smoothies, or eating fresh as a snack. Additionally, it contains antioxidants like betalains and carotenoids that are beneficial for overall health.

Health Benefits

• Promotes digestive health due to its high fiber content (3g per 100g), which supports regular bowel movements.
• Supports immune function with vitamin C (3mg per 100g) acting as an antioxidant to fight free radicals.
• Aids in bone health through its calcium (18mg per 100g), which is essential for strong bones and teeth.
• Provides iron (0.7mg per 100g), which is necessary for oxygen transport and preventing anemia.
• Contains betalains, a type of antioxidant, which may reduce inflammation and protect against disease.

Dietary Considerations

Allergens: Contains None reported for most individuals, but some may have sensitivity to seeds.

Suitable for: Vegan, vegetarian, gluten-free, low-calorie diets

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store dragonfruit at room temperature if whole, but refrigerate after cutting and wrap in plastic to prevent moisture loss and browning.

Common Questions About Dragonfruits Nutrition

Is dragonfruit high in protein?

Dragonfruit is not particularly high in protein, containing around 1.2 grams per 100 grams. While it is not a protein-rich food, it does offer small amounts that can contribute to your daily intake when combined with other sources.

Can I eat dragonfruit on a keto diet?

Dragonfruit is not ideal for a strict keto diet due to its carbohydrate content, which is approximately 13 grams per 100 grams with 8 grams of sugar. However, it can be enjoyed in moderation on less restrictive low-carb diets.

What are the health benefits of eating dragonfruit?

Dragonfruit is rich in antioxidants such as vitamin C, which supports immune function and skin health. It is also high in fiber (3 grams per 100 grams), aiding digestion and promoting gut health, while being naturally low in calories and fat.

What is the recommended portion size for dragonfruit?

A typical serving of dragonfruit is about half a fruit, which weighs approximately 150-200 grams. This serving provides around 90-120 calories, making it a suitable portion for a snack or addition to meals like smoothies or salads.

How does dragonfruit compare to other tropical fruits?

Compared to other tropical fruits like mango and pineapple, dragonfruit is lower in calories and sugar. It offers similar fiber content but fewer vitamins overall. Its mild sweetness and unique cactus-like texture make it versatile in preparation.

Data Sources & Scientific References