Dragon Fruit: Nutrition Facts, Health Benefits, How to Eat It, and More

Although dragon fruit may not feature regularly on your grocery list, this brightly colored fruit, with its white or red flesh and black seeds, may be worth a taste if you’re looking to change things up.

Here’s what you need to know about this exotic treat, including its many potential health benefits, nutritional information, how it tastes, and the ways to eat it.

As the name suggests, dragon fruit, (also called Pitaya or Pitahaya,) is just that — a fruit.

It’s grown primarily in Asia, Mexico, Central America, and South America. Historians think it originated in Central America, though ancient Chinese legend claims it was created thousands of years ago by a dragon in battle who blew a burst of fire containing the fruit. (1)

If you’ve never heard of dragon fruit, you might be familiar with its other names: strawberry pear and pitaya or pitahaya. (3)

Dragon fruit (or pitaya) comes from a cactus of the type Hylocereus. It’s a fast-growing crop, and the plants can produce for more than 20 years once established. (3)

Given dragon fruit’s unique appearance, you might hesitate to give it a try. But don’t let its spiky strangeness scare you. Dragon fruit will likely agree with your palate if you prefer sweet-tasting, rather than sour, fruit.

Some people compare the taste of dragon fruit to a combination of kiwi and pear. So if you’re a fan of these types of fruit, there’s a pretty good chance you’ll fall in love with dragon fruit. (4)

There are different types of dragon fruit. The three main ones include: (4)

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Dragon fruit boasts several nutrients and vitamins for better health that are part of the U.S. Department of Agriculture’s (USDA) MyPlate guidelines. If you’re watching your waistline and want to help reduce your caloric intake, you’ll be happy to know that 100 grams (g) of dragon fruit (which you can enjoy in bite-size cubes) contains about 60 calories, according to the USDA. (5)

In addition, the same amount of dragon fruit has about 2.9 g of fiber (10 percent daily value, or DV); 18 milligrams (mg) of calcium (1.4 percent DV); 59 international units (IU) of vitamin A (1.2 percent DV); 40 mg of magnesium (10 percent DV); 2.5 mg of vitamin C (2.8 percent DV); 0.74 mg of iron (4.1 percent DV); 1.2 g of protein (2.3 percent DV).

Because dragon fruit is full of vitamins and nutrients, and offers potentially disease-fighting antioxidants, it probably come as no surprise that eating this fruit on a regular basis can have a positive influence on your health and wellness.

Here’s a look at some of the possible benefits you can receive from dragon fruit.

Dragon fruit might be the perfect food if you’re looking to improve your cardiovascular health and possibly help reduce your risk of heart attack and stroke. The antioxidants in the fruit and its seeds (which are edible) provide your body with omega-3 and omega-9 fatty acids and also help reduce total cholesterol, including the LDL “bad” cholesterol levels, according to a study — all of which can improve cardiovascular health. Improving your cholesterol can help reduce plaque buildup in your arteries, which promotes healthy blood flow. (6)

People who have a weakened immune system are more susceptible to a variety of illnesses. This can include the common cold and flu and infections. (7)

Dragon fruit contains vitamin C, which can give your immune system a boost and defend your body against foreign invaders (germs and bacteria) and free radicals. Free radicals are unstable atoms in the body that can lead to cell damage. (3,8)

The dietary fiber in dragon fruit also can help promote healthy digestion and gut health. Adults need between 21 and 38 g of fiber per day. (9) About 100 g of dragon fruit contains 2.9 g of fiber, or 10 percent of the daily value. (5) Adequate dietary fiber contributes to bowel regularity and can prevent and treat constipation. (9)

Not only does the immune-boosting ability of vitamin C help prevent cancer, but red dragon fruit also contains lycopene, a powerful antioxidant that gives red fruits their color. (3)

This antioxidant has been shown to help reduce cancerous cells in the body. According to some reports, red dragon fruit extract may play a part in the prevention and treatment of breast cancer, but researchers need to conduct more studies to determine its role in the chemoprevention of breast cancer. (10)

The fiber in dragon fruit can also help people with type 2 diabetes stay fuller for longer and lose weight, helping normalize blood sugar levels. (3)

Eating dragon fruit also carries benefits for the skin. It may help reduce age spots, wrinkles, dry skin, and acne. The potential skin benefits come from its vitamin C and antioxidants in the fruit. These vitamins and minerals can play a role in gradually repairing cell damage, resulting in a more youthful appearance. (2,3)

Eating dragon fruit also carries benefits for the skin. It may help reduce age spots, wrinkles, dry skin, and acne. The potential skin benefits come from its vitamin C and antioxidants in the fruit. These vitamins and minerals can play a role in gradually repairing cell damage, resulting in a more youthful appearance. (2,3)

If you deal with chronic pain from conditions such as rheumatoid arthritis, eating dragon fruit might provide relief from inflammation and tenderness. The fruit has anti-inflammatory properties that can function as a natural painkiller for these symptoms. (11)

Eating the fruit may eliminate your pain completely, it might reduce the severity of your pain, allowing you to enjoy a better quality of life.

There’s an association among anemia during pregnancy and infant mortality, premature labor, miscarriages, and low birth weight.

A small study from 2017 looked at the possible effects of red dragon fruit on pregnant women with iron deficiency anemia, and found that consuming red dragon fruit juice increased the hemoglobin and erythrocyte level in the seventh day of intervention. (12)

These findings have led researchers to believe that red dragon fruit juice could be an alternative treatment for anemia during pregnancy. Even so, you should still speak with your doctor about ways to correctly manage anemia.

There’s no magic food to quickly melt fat off your body for a slimmer appearance. But with the right food choices, you can see an amazing transformation in your body.

Because dragon fruit is low in calories, you can eat it as a snack in between meals without feeling guilty. (5)

Additionally, the fiber in dragon fruit can help you feel full. (5) When you’re satisfied sooner, you’ll likely take in fewer calories, which can speed your weight loss efforts.

Need to lose weight but unsure where to start? Use our comprehensive diet guide to help you and your doctor identify the best approach for your wellness goals!

There’s a good chance you’ve sidestepped dragon fruit for the familiar apple or orange when picking up produce at the grocery store. Selecting exotic fruit may seem intimidating. Where do you buy dragon fruit? How do you know if it’s ripe? How do you store it?

Your concerns are understandable, but selecting and storing dragon fruit is much easier than you think.

As a general rule of thumb, don’t purchase a dragon fruit with many bruises or brown marks. (4) One or two small spots is okay, but avoid fruit covered with many blemishes.

Ideally, you’ll purchase the fruit when it is ripe. A bright and even color is an indication of ripeness. You can also identify a good dragon fruit by gently pressing the skin with your finger. It should yield a little, but it shouldn’t feel too soft. (4)

Keep in mind that it’s okay to purchase a very firm dragon fruit. Just know that it’ll be a few days before it ripens and you’re able to eat it.

Once you are ready to dig into your dragon fruit, cut the fruit in half or in quarters, peel off the skin, and then use a spoon to scoop out the flesh. (5)

Whatever you don’t finish, place in a plastic bag and keep in the fridge for up to five days. Or store the fruit in the freezer for up to three months, according to Seeds del Mundo. This is perfect if you plan to make smoothies with the fruit. Unlike other types of fruit, the skin of a dragon fruit isn’t edible.

One of the best things about dragon fruit is its versatility. Some people scoop out the flesh and eat the fruit by itself. Another option is tossing dragon fruit in a bowl with pineapple, kiwi, blueberries, or strawberries for a summer salad.

You could also blend dragon fruit with other fruit into a smoothie. You can even add the fruit to yogurts or ice cream.

Not only does eating dragon fruit provide antioxidants and vitamins for healthier skin, your skin may also benefit from a mask containing dragon fruit.

Make your own mask using simple ingredients. For example, purée one dragon fruit with a tablespoon (tbsp) of extra-virgin olive oil and 2 tbsp of honey.

Apply the mixture to your face and wash off after 15 minutes. The antioxidants in the dragon fruit may help improve skin elasticity and prevent premature aging. You can also apply a dragon fruit mask onto your hair to promote stronger, healthier strands. (13)

Some people may have an allergic reaction after eating dragon fruit, but the risk appears to be low, according to a study. (14) If you eat dragon fruit and develop symptoms of an allergic reaction, stop eating the fruit immediately.

Signs of a food allergy might include: (15)

When it comes to fruit, some people stick with what they know and never step outside their comfort zone. But given the wide variety of fruits, experimenting with different types is one of the best ways to discover a new favorite. So give dragon fruit a try — do it for your health and your taste buds.

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