Dragon Fruit
Get to know dragon fruit — an exotic fruit rich in antioxidants and fiber. Nutritional content, health benefits, and how to pick a ripe dragon fruit.
What Is Dragon Fruit?
Dragon fruit (Hylocereus spp.) is a tropical fruit from the cactus family with bright pink, scaly skin resembling dragon fins, and white or purplish-red flesh dotted with tiny crunchy black seeds. It has a mild, softly sweet taste, with a texture similar to a mix of kiwi and pear. This plant originally came from Central America, but is now widely cultivated in Southeast Asia including Indonesia, especially in areas with a dry climate like parts of Java and Bali.
Its striking color makes dragon fruit a popular addition to smoothie bowls or juices because it can give a natural pink color without artificial dyes.
Nutritional Content of Dragon Fruit
Per 100 grams of fresh dragon fruit:
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| Nutrient | Amount |
|---|---|
| Calories | ~60 kcal |
| Carbohydrates | ~13 g |
| Fiber | ~3 g |
| Iron | ~0.65 mg |
| Magnesium | ~18-40 mg |
Red dragon fruit contains the antioxidant betacyanin (which gives it its red color) that the white-flesh variety doesn't have.
Health Benefits
- Aids digestion — its fairly high fiber content helps maintain regular bowel movements.
- Source of antioxidants — especially in red dragon fruit, betacyanin is believed to help fight free radicals in the body.
- Keeps the body hydrated — its high water content makes it a refreshing snack in hot weather.
- Supports blood health — its iron content plays a role in red blood cell formation.
How to Eat Dragon Fruit
- Cut in half and spoon it out — the most common way, simply slice it crosswise then scoop the flesh straight from the skin.
- Smoothie bowl — the flesh is frozen then blended into the base of a pretty pink smoothie bowl.
- Juice or mixed fruit ice — its mild flavor pairs well with other sweeter fruits.
- Fruit salad — diced dragon fruit adds color and a crunchy texture from its seeds.
How to Choose & Store
- choose skin that is evenly bright red, not pale or brownish
- press the skin gently — a ripe dragon fruit will feel slightly soft but still firm
- avoid ones where the scales or "fringe" on the skin already look too dry and withered
- a whole dragon fruit can be kept at room temperature for 2-3 days
- store it in the fridge to keep it fresh longer, up to about a week
- flesh that has already been cut should be tightly covered and eaten within 1-2 days
Practical Tips
- Freeze the flesh — dice it then store it in the freezer so it's always ready for a smoothie bowl anytime.
- Pair it with other fruits — since its flavor tends to be mild and neutral, dragon fruit tastes great mixed with sweeter fruits like mango or pineapple.
- Use the skin as a serving bowl — great for a more appealing smoothie bowl or fruit salad presentation.
- Choose based on the flesh color you want — red for a slightly sweeter taste and higher antioxidants, white for a milder, more neutral flavor.
Frequently Asked Questions
White or red dragon fruit, what's the difference?
Is it true that eating red dragon fruit can turn urine or stool red?
Is it okay to swallow the tiny black seeds in dragon fruit?
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