Dragon fruit feels light, clean, and “cooling”. It is not as sweet as mango or lychee, so many people find it easier to control portions.
Below are the nutritional facts of dragon fruit per 100g, along with pros and cons, right time to eat, health benefits, and best way to eat.
The values provided are approximate can vary depending on the size and ripeness.
1) White-Flesh Dragon Fruit
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 60 kcal | 3% |
| Carbohydrates | 13.0 g | 5% |
| Fiber | 3.0 g | 11% |
| Sugars | 8.0 g | – |
| Protein | 1.2 g | 2% |
| Fat | 0.4 g | 1% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 3.0 mg | 3% |
| Potassium | 268 mg | 6% |
| Calcium | 18 mg | 1% |
Pros
- Light snack, easy on the stomach for many people
- Fiber helps make it more filling than fruit juice
- Not too sweet, easier portion control
Cons
- Some people feel bloated if they eat a large bowl
- Very mild taste, some people add sugar (not needed)
Right time to eat
- Mid morning or afternoon for a light snack
- Hot weather snack when you want something fresh
Health benefits
- Supports digestion routine due to fiber
- Supports hydration routine because it is juicy
- Supports cleaner snacking habits
Best way to eat
- Eat chilled cubes, plain
- Pair with curd for a filling bowl
- Avoid adding sugar or honey daily
2) Red-Flesh Dragon Fruit
Nutritional facts per 100g
| Nutrient | Amount Per 100g | % Daily Value* |
|---|---|---|
| Calories | 62 kcal | 3% |
| Carbohydrates | 13.5 g | 5% |
| Fiber | 3.1 g | 11% |
| Sugars | 8.5 g | – |
| Protein | 1.2 g | 2% |
| Fat | 0.4 g | 1% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 4.0 mg | 4% |
| Potassium | 270 mg | 6% |
| Calcium | 18 mg | 1% |
Pros
- Often feels slightly sweeter than white-flesh
- Great “dessert replacement” fruit in a bowl
- Fiber supports fullness better than juice
Cons
- Large portions can still cause bloating for some people
- Can stain hands and clothes while cutting
Right time to eat
- Evening snack to reduce dessert cravings
- Midday when you want something light
Health benefits
- Supports digestion routine due to fiber
- Supports hydration routine
- Supports healthier sweet choices
Best way to eat
- Eat plain, chilled
- Use in smoothie bowl without added sugar
In a nutshell
Dragon fruit is a light, portion-friendly fruit. White is milder, red is slightly sweeter. Best eaten plain as a bowl.
*Percent Daily Values are based on a 2,000 calorie diet.
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