Beloved by smoothie shops and influencers alike, pitaya — a.k.a. dragon fruit — is increasingly popular. And there’s no denying this dramatic-looking fruit has an alluring Game-of-Thrones-esque name and appearance. But is it also the nutritional powerhouse some are claiming?
What is dragon fruit?
A cactus plant native to Central and South America, dragon fruit looks something like a large cactus pear with distinctive, green-tipped “scales” studding its skin. Red dragon fruit is usually bright pink, while yellow dragon fruit is bright yellow, with smaller scales. But the real drama happens when the fruit is cut open, revealing juicy white, pink, or purple flesh studded with tiny, edible seeds. Dragon fruit tastes like a cross between a pear and kiwi, and has a kiwi-like soft texture when ripe.
Is dragon fruit good for you? A nutritional overview
Like most fruits, dragon fruit provides a healthy package of nutrients for relatively few calories (just 82 for a 3.5-ounce serving). It delivers a fair amount of magnesium (14 milligrams (mg), or as much as a half-cup of cooked kale) and potassium (206 mg, equivalent to half a medium banana), and two grams of fiber, similar to one kiwi fruit.
Antioxidants in dragon fruit
But dragon fruit is most often touted for the inflammation-fighting antioxidant nutrients it supplies — such as vitamin C and selenium, and flavonoid compounds like anthocyanins and carotenoids. While the amounts in dragon fruit aren’t dramatically high, there’s a good variety, and studies show that diets containing plenty of antioxidant-rich fruits and vegetables are linked with lower risk of inflammatory conditions like heart disease, diabetes, and some cancers.
So, do all these dragon fruit benefits qualify it for superfood status? While no single food provides every nutrient, “dragon fruit is a healthy food to eat,” says Teresa Fung, a registered dietitian and adjunct professor at Harvard T.H. Chan School of Public Health. “But it’s not magic.”
Perhaps the most important dragon fruit benefit is that it provides variety and color to your daily fruit routine, she adds. “If that gets people to eat more fruit, I say go for it!” At last count, just 12% of Americans were meeting the U.S. Dietary Guidelines’ recommendation to get 1-1/2 to 2 cups of fruit daily.
How to select and eat dragon fruit
Fresh dragon fruit is available June through September. Look for fruit that feels heavy for its size, with no shriveling or bruising, and let it ripen on the counter if needed. Ripe fruit will feel firm but slightly soft to the touch.
Dr. Fung advises that frozen dragon fruit, like other frozen fruits, is a great option. “Frozen dragon fruit is harvested right at its peak and frozen immediately. Not to mention that it’s all cleaned and peeled, so that work has been done for us,” she adds. When buying frozen dragon fruit (cubed or pureed), look for brands with no added sugars.
How to cut a dragon fruit. The easiest way to dig into a dragon fruit is to cut it in half, then scoop out the flesh with a spoon — then eat it as is, or cut into cubes. Or trim off the thick rind all around with a paring knife and slice the flesh into rounds.
Incorporating dragon fruit into your diet
With its speckled flesh and go-with-anything mild flavor, cubed or sliced dragon fruit is an eye-catching fruit salad ingredient, but also works nicely in a savory green salad.
Here are some other ideas:
- Make dragon fruit salsa with chopped onions, cilantro, and lime juice (and perhaps other fruits like mango or papaya).
- Add fresh or frozen cubed dragon fruit to a smoothie.
- Puree and freeze into popsicles.
- Use thin slices of dragon fruit for a beautiful garnish.