Dragon Fruit Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of dragon fruit contains 80 calories, 2g protein, 16.5g carbs, and 1.8g fat. Dragon Fruit is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 80 kcal | 4% |
| Protein | 2.0g | 4% |
| Carbohydrates | 16.5g | 6% |
| Total Fat | 1.8g | 2% |
| Fiber | 2.2g | 8% |
| Sodium | 15.0mg | 1% |
| Potassium | 12.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 0.50mg | 0% |
| Zinc | 45.0mg | 409% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.06mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Dragon Fruit Good for You?
Yes, dragon fruit is a nutritious low-calorie option at 80 calories per 100g. It provides 2.2g of fiber (8% Daily Value) for digestive health, along with notable amounts of zinc (45mg, 409% DV) and iron (220mg, 1222% DV)—though the iron content appears unusually high and should be verified against standard references.
Key Health Benefits of Dragon Fruit
Supports Digestive Health: With 2.2g of fiber per 100g serving, dragon fruit promotes regular digestion and feeds beneficial gut bacteria, making it a smart choice for digestive wellness.
Excellent Source of Zinc: Dragon fruit delivers 45mg of zinc per 100g (409% DV), a mineral essential for immune function, wound healing, and protein synthesis.
Low in Calories: At just 80 calories per 100g, it is an ideal fruit for weight management and can be incorporated into calorie-controlled diets without guilt.
Provides Plant-Based Protein: Each 100g serving contains 2g of protein (4% DV), making it a modest contributor to daily protein intake, particularly beneficial for plant-forward diets.
Minimal Sodium Content: Dragon fruit contains only 15mg of sodium per 100g (1% DV), supporting heart health and blood pressure management for those monitoring salt intake.
How Does Dragon Fruit Compare?
Dragon fruit stands out against other tropical fruits like papaya due to its significantly higher fiber content and exceptional zinc concentration. While both are low-calorie options, dragon fruit’s unique nutrient profile makes it particularly valuable for mineral intake. Its mild flavor and low glycemic impact give it an edge for those seeking sustained energy without blood sugar spikes.
Frequently Asked Questions
How many calories is in dragon fruit?
Dragon fruit contains 80 calories per 100g, making it a low-calorie fruit option suitable for most diets. A medium whole dragon fruit typically yields about 200-300g of edible flesh, providing roughly 160-240 calories.
Is dragon fruit good for weight loss?
Yes, dragon fruit can support weight loss goals due to its low calorie density (80 kcal/100g) and high fiber content (2.2g per 100g). The fiber promotes satiety and digestive health, helping you feel fuller longer while consuming fewer calories.
Does dragon fruit contain vitamin C?
According to the USDA data provided, dragon fruit shows 0mg of vitamin C, which is notably low compared to other tropical fruits. For vitamin C intake, you may want to pair dragon fruit with citrus fruits or other vitamin C-rich options.
Is dragon fruit keto-friendly?
Dragon fruit can fit into a keto diet in moderation, as it contains 16.5g of carbohydrates per 100g with 2.2g of fiber, leaving 14.3g net carbs. However, portion control is important to stay within typical keto carbohydrate limits of 20-50g daily.
How should I store dragon fruit to keep it fresh?
Store whole dragon fruit at room temperature for 1-3 days if ripe, or refrigerate for up to two weeks in a sealed container. Once cut, wrap the exposed flesh in plastic wrap and consume within 3-4 days for optimal freshness and nutrient retention.
How to Track Dragon Fruit Nutrition with Gram
With the Gram app, logging dragon fruit is effortless—simply scan the fruit’s barcode or search by name to instantly access its complete nutrient breakdown. The app’s AI food scanning feature allows you to photograph your dragon fruit serving, automatically calculating portions and updating your daily nutrition totals. Track fiber, zinc, protein, and every other nutrient in real-time as you build a clearer picture of your dietary habits.
Frequently Asked Questions
How many calories is in dragon fruit?
Dragon fruit contains 80 calories per 100g, making it a low-calorie fruit option suitable for most diets. A medium whole dragon fruit typically yields about 200-300g of edible flesh, providing roughly 160-240 calories.
Is dragon fruit good for weight loss?
Yes, dragon fruit can support weight loss goals due to its low calorie density (80 kcal/100g) and high fiber content (2.2g per 100g). The fiber promotes satiety and digestive health, helping you feel fuller longer while consuming fewer calories.
Does dragon fruit contain vitamin C?
According to the USDA data provided, dragon fruit shows 0mg of vitamin C, which is notably low compared to other tropical fruits. For vitamin C intake, you may want to pair dragon fruit with citrus fruits or other vitamin C-rich options.
Is dragon fruit keto-friendly?
Dragon fruit can fit into a keto diet in moderation, as it contains 16.5g of carbohydrates per 100g with 2.2g of fiber, leaving 14.3g net carbs. However, portion control is important to stay within typical keto carbohydrate limits of 20-50g daily.
How should I store dragon fruit to keep it fresh?
Store whole dragon fruit at room temperature for 1-3 days if ripe, or refrigerate for up to two weeks in a sealed container. Once cut, wrap the exposed flesh in plastic wrap and consume within 3-4 days for optimal freshness and nutrient retention.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track dragon fruit and thousands of other foods with the Gram app.