Dragon Fruit
A mild cactus fruit with edible seeds that contribute fibre and magnesium.
Nutrition per 100 g
Standardised to 100 g of dragon fruit for fair comparison. Typical serving: 100 g — 57 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 57 kcal | 57 kcal | 100 kcal |
| Protein | 1.2 g | 1.2 g | 2.1 g |
| Carbohydrate | 13 g | 13 g | 22.8 g |
| Fat | 0.4 g | 0.4 g | 0.7 g |
| Fibre | 3 g | 3 g | 5.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of dragon fruit, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 3 µg | 3 µg | <1% |
| Vitamin C | 12.7 mg | 12.7 mg | 14% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.79 mg | 0.79 mg | 5% |
| Vitamin K | 5.1 µg | 5.1 µg | 4% |
| Thiamin | 0.01 mg | 0.01 mg | <1% |
| Riboflavin | 0.04 mg | 0.04 mg | 3% |
| Niacin | 0.28 mg | 0.28 mg | 2% |
| Vitamin B6 | 0.07 mg | 0.07 mg | 4% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 1.8 mg | 1.8 mg | <1% |
| Minerals | |||
| Calcium | 6 mg | 6 mg | <1% |
| Iron | 0.17 mg | 0.17 mg | <1% |
| Magnesium | 7 mg | 7 mg | 2% |
| Phosphorus | 9 mg | 9 mg | <1% |
| Potassium | 129 mg | 129 mg | 3% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 0.08 mg | 0.08 mg | <1% |
| Selenium | 0.4 µg | 0.4 µg | <1% |
| Copper | 0.035 mg | 0.035 mg | 4% |
Source: USDA FoodData Central — Babyfood, fruit supreme dessert
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat dragon fruit?
- Good fibre and magnesium for a tropical fruit.
- Very low in calories per generous portion.
How to include it
- Scoop and eat chilled with lime.
- Cube into smoothie bowls.
Things to consider
- Flavour is subtle; buy fully ripe fruit.
- Red-fleshed varieties can colour urine harmlessly.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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