Dragon fruit, also known as pitahaya or strawberry pear, is a tropical fruit known for its vibrant red skin and sweet, seed-speckled pulp.
Its unique look and has superfood powers.
Dragon fruit is a low-calorie food that is rich in antioxidants, proteins, vitamins, fiber and minerals and it is believed that the dragon fruit contains phytonutrients that prevent several diseases. Here is the nutritional profile of a dragon fruit.
Nutrient Amount per 100 g % Daily Value Calories
Water 87 g
Protein 1.1 g 2.1 %
Fat 0.4 g
Carbohydrates 11.0 g 3.4 %
Fiber 3 g 12 %
Vitamin B1 (Thiamine) 0.04 mg 2.7 %
Vitamin B2 (Riboflavin) 0.05 mg 2.9 %
Vitamin B3 (Niacin) 0.16 mg 0.8 %
Vitamin C (Ascorbic Acid) 20.5 mg 34.2 %
Calcium (Ca) 8.5 mg 0.9 %
Iron (Fe) 1.9 mg 10.6 %
Phosphorus (P) 22.5 mg 2.3 %
Some of the impressive benefits of dragon fruit include supporting weight loss and bone health, improving digestion, slowing down the aging process, boosting our metabolic rate and fighting microbial and fungal infections.
While dragon fruit’s thick, leathery skin can be intimidating, eating this fruit is quite simple.
The trick is finding one that is perfectly ripe.
An unripe dragon fruit will be green. Look for one that is bright red. Some spots are normal, but too many bruise-like splotches can indicate that it’s overripe. Like avocado and kiwi, a ripe dragon fruit should be soft but not mushy.
Here’s how to eat a fresh dragon fruit:
- Using a sharp knife, cut it in half lengthwise.
- Scoop out the fruit with a spoon, or cut it into cubes by cutting vertical and horizontal lines into the pulp without cutting into the peel. Push on the back of the skin to expose the cubes and remove them with a spoon or your fingers.
- To enjoy, add it to salads, smoothies and yogurt, or simply snack on it by itself.