Locations:
Search IconSearch

Dragon Fruit: What It Is and Why It’s Healthy

The fanciful fruit is a good source of fiber and antioxidants

Dragon Fruit Health Benefits

Food ruts happen. Maybe you’re in one now. Need help getting out of it?

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Dragon fruit is a nutritious — not to mention vibrant — fruit that’s full of fiber and may improve your gut health.

Ready to get a little adventurous?

Registered dietitian Joyce Prescott, MS, RD, LD, explains the benefits of dragon fruit and how to incorporate the fruit into your diet.

What is dragon fruit?

Dragon fruit, also called pitaya or strawberry pear, looks like something straight out of a Dr. Seuss book: On the outside, it’s a pink oval with green scales (hence, the “dragon” name). Inside, it has white flesh with tiny black seeds. The fruit’s strange appearance also gives off “psychedelic artichoke” vibes.

“It’s a tropical fruit that comes from a cactus,” Prescott explains. “It’s available everywhere around the world, but it’s indigenous to Mexico and South America.”

Dragon fruit is in season from summer to early fall. It comes in a variety of shapes and colors:

  • Pink skin with white flesh. This is the most well-known kind, but it’s the least sweet. It’s sold under the names Alice, Cosmic Charlie and Guyute.
  • Pink skin with red or pink flesh. Bigger and sweeter than its white-fleshed cousin, this variety is sold in stores under names such as Red Jaina and Bloody Mary.
  • Pink skin with purple flesh. Look for the name “American Beauty” in stores.
  • Yellow skin with white flesh. Yellow dragon fruit is the hardest to find, but it’s also the sweetest.

Advertisement

“If you like kiwi fruit and pears, then you’ll probably like dragon fruit,” says Prescott. “It’s sweet and crunchy.”

Dragon fruit nutrition

Is dragon fruit healthy? According to the United States Department of Agriculture (USDA), a 1-cup serving of dragon fruit contains:

  • 103 calories.
  • 0 grams of fat.
  • 5.6 grams of fiber.
  • 27.4 grams of carbohydrates.

Dragon fruit health benefits

The flesh of the dragon fruit is low in calories and fat-free. Dragon fruit benefits also include the following:

It’s a good source of fiber

Dragon fruit is an excellent source of fiber, Prescott says. The daily recommendation for fiber in adults is at least 25 grams — and dragon fruit packs 5.6 grams in a single 1-cup serving.

“Fiber may benefit gastrointestinal and cardiovascular health,” she adds. “Fiber is also filling, which is helpful if you’re trying to lose weight. People who eat whole, fiber-rich foods are more likely to maintain a healthy weight.”

It may improve your gut health

Healthy bacteria in your gut may help digestion and even reduce colon cancer risk. Dragon fruit is a prebiotic that boosts the growth of probiotics lactobacilli and bifidobacteria.

“Some studies appear to show that dragon fruit promoted the growth of healthy gut bacteria,” says Prescott. “It may have a positive effect on the gut microbiome, the good bacteria in our intestines.”

It’s rich in antioxidants

Dragon fruit contains a few different kinds of antioxidants, which work to neutralize free radicals. Those free radicals can damage cells and cause inflammation, which can lead to chronic diseases like cardiovascular disease, diabetes and even cancer.

Vitamin C, an antioxidant, helps your body absorb iron and boosts immune system health. Carotenoids may reduce cancer risk. And lycopene, a type of carotenoid, may improve heart health and reduce cancer risk.

Does it matter if dragon fruit is fresh or frozen?

Because of its popularity over the last few years, you can typically find dragon fruit either in the produce department or the frozen food section of your local supermarket.

While dragon fruit is best eaten raw, you can also throw it on the grill like some other fruits. Enjoy it on its own or add it to:

  • Cocktails.
  • Desserts.
  • Fish, especially cod, tuna and mahi-mahi.
  • Salads.
  • Smoothies.

“Overall, the health benefits of dragon fruit make it an ingredient worth exploring,” encourages Prescott. “So, have fun and shake up your breakfast, make a new snack or try out a fun dessert with it.”

Advertisement

Learn more about our editorial process.

Related Articles

Bowl of partially peeled tamarind
May 8, 2024/Nutrition
5 Reasons To Try Tamarind

With a sweet, tangy flavor, this tropical fruit is super versatile and high in antioxidants

Person halving apricots and removing pits on cutting board
May 6, 2024/Nutrition
8 Health Benefits of Apricots

Full of antioxidants and nutrients, apricots may boost your eye, skin, digestive and overall health

Person preparing pear to eat in a salad by slicing it lengthwise.
November 7, 2023/Nutrition
5 Health Benefits of Pears

They’re great for your gut, heart and blood sugar and may lower inflammation

Person making avocado toast, showing avocado with seed in background.
October 9, 2023/Nutrition
Guac Your World: Why Avocados Are So Good for You

This glorious green superfood is full of vitamins, minerals and lots of other good stuff

bundle of apples on a table top
August 7, 2023/Nutrition
7 Reasons Why Apples Are Good for You

An apple a day may reduce high blood pressure, lower cholesterol and help you live longer

bitter melon
July 24, 2023/Nutrition
The Health Benefits of Bitter Melon

From managing blood sugar to lowering cholesterol, this fruit is a jack-of-all-trades

Mango salsa in small wooden bowl with chips in background
July 3, 2023/Nutrition
Mango-licious: The Top 6 Health Benefits of Mangoes

A mango a day may help keep hunger and bloating away

A white bowl placed on a wooden table filled with dried dates for snacking.
June 19, 2023/Nutrition
The Sweet Health Benefits of Dates

From improving gut health to helping with childbirth, dates are a nutritional powerhouse

Trending Topics

Person in bed sleeping on their side, covers off
Breathing Problems? Try These Sleep Positions

If you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may help

A couple looking at skyline, with one person slightly behind the other, head bent down
What Is Anxious Attachment Style — and Do You Have It?

If you fear the unknown or find yourself needing reassurance often, you may identify with this attachment style

Glasses and bottle of yellow-colored prebiotic soda, with mint, lemon and ginger garnish
Are Prebiotic Sodas Good for You?

If you’re looking to boost your gut health, it’s better to get fiber from whole foods

Ad