Dragon Fruit Nutrition
Dragon fruit, also known as pitahaya or pitaya, is the fruit of a cactus and is as beautiful as it is delicious and nutritious. The color of dragon fruit varies from bright yellow to deep magenta. The oval-shaped fruit is about the size of an orange and is covered with spike formations, giving it its dragon nickname. The inside of the fruit is filled with a sweet, semi-translucent pulp and tiny black edible seeds.
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Vitamin C
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Dragon fruit is a fabulous source of vitamin C, with just 100 grams of dried dragon fruit or one piece of fresh fruit fulfilling almost 50 percent of the U.S. Food and Drug Administration's recommended daily intake. Vitamin C is an important immune system support and can even help to shorten the duration and severity of the common cold.
Antioxidants
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Dragon fruit is packed full of antioxidants, which work to protect the body's cells from damage caused by free radicals that can speed aging and even form cancerous tissues.
Fiber
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For those trying to increase their daily fiber intake, dragon fruit can be a sweet alternative. About half of a large dragon fruit, or 100 grams, can contain up to 1 gram of fiber, while each 100 grams of dried fruit can have more than 10 grams of fiber.
Fat and Cholesterol
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Dragon fruit contains numerous tiny, edible seeds, which means it does have some fat. Because the black seeds are so small, removal from the pulpy flesh of the fruit is difficult and requires straining. The majority of fat found in dragon fruit is monounsaturated fat, which generally is considered a healthier form of fat. While many people working to lower cholesterol are concerned about seeds and nuts, dragon fruit can be added to a healthy diet without concern of affecting cholesterol levels.
Nutrition Facts
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One serving size of dragon fruit is equal to one whole fruit and contains about 60 calories, 14 of which come from unsaturated fat. A serving of dragon fruit has no saturated fat, although it does contain 9 grams of carbohydrates, 1 g coming from dietary fiber and the remaining 8 g from sugars. One serving also contains 60 mg of sodium and 2 g of protein.
Where and What to Buy
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Dragon fruit grows in the tropical regions of Central and South America, so be sure to look for it during your travels. Fresh dragon fruit and more commonly dried dragon fruit can be found in your local specialty market.
Considerations
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Keep in mind that dried dragon fruit is 10 times more dense than freshly picked fruit. The nutritional content of 1.5 ounces of dried dragon fruit is approximately equal to a full pound of fresh fruit.
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