What are the Nutritional Facts about Dragon Fruit?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Dragon fruit is low in calories and rich in antioxidants. Learn its nutrition facts, health benefits, and best ways to eat dragon fruit.
Introduction
Dragon fruit, also known as pitaya, is a tropical fruit that is now widely available in India. It has a bright pink skin and white or red flesh with tiny black seeds. Dragon fruit is refreshing, mildly sweet, and packed with fiber, vitamins, and antioxidants.
Nutritional Facts About Dragon Fruit (Per 100 grams, fresh)
| Nutrient | Amount |
|---|---|
| Calories | 60 kcal |
| Carbohydrates | 13 g |
| Protein | 1.2 g |
| Fat | 0.4 g |
| Dietary Fiber | 3 g |
| Natural Sugar | 8 g |
| Vitamin C | 9 mg |
| Iron | 0.7 mg |
| Magnesium | 18 mg |
| Calcium | 18 mg |
| Potassium | 272 mg |
| Antioxidants | High |
Health Benefits of Dragon Fruit
1. Good for Digestion
- High in dietary fiber
- Helps prevent constipation
- Supports healthy gut bacteria
2. Supports Weight Loss
- Low in calories
- Keeps you full for longer
- Reduces unnecessary snacking
3. Boosts Immunity
- Contains vitamin C and antioxidants
- Helps fight infections
- Supports overall immunity
4. Supports Heart Health
- Fiber helps reduce bad cholesterol
- Seeds contain healthy fats
- Potassium helps control blood pressure
5. Helps Control Blood Sugar
- Low glycaemic index fruit
- Suitable for diabetics in moderation
Is Dragon Fruit Good for Weight Loss?
Yes, dragon fruit is very good for weight loss.
Why it helps:
- Low calorie
- High fiber
- Light and refreshing
Best time:
Morning or as a mid-day snack.
Dragon Fruit and Diabetes
- Low to medium glycaemic index
- Does not cause sudden sugar spikes
- Portion control is important
Recommended portion:
½ to 1 cup per serving.
Best Ways to Eat Dragon Fruit
- 🍉 Fresh fruit slices
- 🥗 Added to fruit salads
- 🥣 Mixed with yogurt
- 🥤 Smoothies (no added sugar)
White vs Red Dragon Fruit
| Type | Difference |
|---|---|
| White flesh | Mild taste, slightly less antioxidants |
| Red flesh | Higher antioxidants, slightly sweeter |
Who Should Be Careful?
- Excess intake may cause bloating
- Red dragon fruit may change urine colour (harmless)
- Always eat fresh and ripe fruit
Conclusion
Dragon fruit is a nutrient-rich, low-calorie tropical fruit loaded with fiber, antioxidants, and minerals. When eaten regularly in moderation, it supports digestion, weight loss, heart health, immunity, and blood sugar control. It is a healthy and refreshing addition to a balanced Indian diet.