Dragon fruit is also known as strawberry pear or pitaya. So what are the Nutritional Facts of Dragon Fruit? It is a tropical fruit that looks like something found in a book of Dr Seuss: It is a pink/ reddish oval with green spiky scales on the outside while inside, it contains white, pink or red pulp with black seeds. It’s strange and brightly coloured appearance emits psychedelic artichoke vibes to you. There are several types of dragon fruits cultivate all around the world. They are found in a variety of sizes, shapes and colours. All these types of dragon fruit have different nutritional values. However, their taste is the same, and most of the types are used in similar ways. Here, we will discuss what the nutrition facts of dragon fruit are?
What Is Dragon Fruit?
Dragon fruit has a bright and round-shaped appearance with reddish-pink skin that makes it unique. It has main three colours, i.e. yellow, reddish pink and violet. The weight of dragon fruit is about 300 to 600 grams on average. It is found in tropical countries such as Africa, South America, Asia and Australia. Its common name is pitahaya or Roja pitaya while its scientific name is Hylocereus.
Nutritional Facts of Dragon Fruit
This brightly coloured fruit has several nutrients that include loads of fibre, iron, vitamin C, magnesium, and more. Here are some of the nutritional facts of dragon fruit for serving of 100 grams or 3.5 ounces.
- Calories: 60
- Fat: 0 grams
- Vitamin C: 3% of the RDI (Recommended Daily Intake)
- Fiber: 3 grams
- Carbs: 13 grams
- Iron: 4% of the RDI
- Protein: 1.2 grams
- Magnesium: 10% of the RDI
The dense amount of fiber and vitamin C, low-calorie content and a rich source of magnesium make it a nutrient-dense fruit.
How much Fat is in Dragon Fruit?
In dragon fruit, only a small amount of fats are found. Its black seeds are edible that contain the polyunsaturated fat, omega-3 fatty acids, and omega-6 fatty acids which are beneficial for your health.
How much Protein is in Dragon Fruit?
It has a small amount of protein, about 1.2 grams of protein per 100 grams serving.
How many Vitamins and Minerals are in Dragon Fruit?
It provides you around 10% of the recommended daily intake of magnesium along with riboflavin, and vitamin C. Magnesium is a mineral that helps your body in hundreds of biochemical reactions. Moreover, it contains calcium, niacin and iron as well.
Dragon Fruit is low-calorie
The good thing about dragon fruit is that it is a low-calorie food. There are two types of carbohydrates in this magical fruit, i.e. fiber and sugar (13g per 6-ounce serving). While in 6-ounce dragon fruit serving, you will get about 18% of RDI (recommended daily intake) or 5g of fiber. However, the exact GI (glycemic index) of this super fruit has not been recorded, but one study estimates that its GI is similar to that of banana, i.e. around 48 to 52. The foods with a glycemic index of 55 or more are glycemic foods.
This exotic fruit also contains phytoalbumins that helps to prevent the cancer cells’ formation due to its antioxidant properties. Moreover, dragon fruit can increase the excretion of heavy metal toxins.
Lycopene is also found in dragon fruit which is responsible for the red colour of this fruit. This is a pigment that can prevent prostate cancer.