Dragon Fruit (Pitaya): Nutrition, Benefits, and How to Enjoy This Superfruit

Dragon fruit also called pitaya or kamalam is one of the most exotic tropical fruits you’ll come across. With its vibrant pink or yellow skin, speckled flesh, and refreshing taste, it has become a favorite among health lovers and food enthusiasts worldwide. But this fruit isn’t just pretty. It’s packed with nutrition and powerful health benefits. Dragon fruit grows on a climbing cactus called Hylocereus, often nicknamed the “queen of the night” because its large white flowers bloom only after sunset. Originally native to Central America, it is now widely cultivated in Vietnam, Thailand, India, and many other tropical regions.

There are three main types:

• White Dragon Fruit (Hylocereus undatus) – pink skin, white flesh

• Red Dragon Fruit (Hylocereus costaricensis) – pink skin, red flesh

• Yellow Dragon Fruit (Selenicereus megalanthus) – yellow skin, white flesh, very sweet

Nutrition Profile (per 100g serving)

• Calories: ~60 kcal

• Carbohydrates: 13 g

• Fiber: 3 g

• Protein: 1.2 g

• Vitamin C: 3–4 mg

• Magnesium: 10 mg

• Iron: 0.5–1 mg

• Water content: ~85%

This makes dragon fruit a low-calorie, nutrient-dense, and hydrating fruit—ideal for weight-conscious and health-focused diets.

Health Benefits of Dragon Fruit

1. Packed with Antioxidants

Betalains and vitamin C help fight free radicals, keeping skin youthful and protecting against chronic diseases.

2. Supports Digestive Health

Rich in prebiotic fibers that feed healthy gut bacteria and improve digestion.

3. Boosts Immunity

The vitamin C content strengthens your immune system naturally.

4. Good for Heart Health

Dragon fruit seeds contain healthy fatty acids (omega-3 & omega-6) that support cholesterol balance.

5. Helps Hydration & Weight Loss

High water content + low calories = perfect for hydration and managing weight.

How to Eat Dragon Fruit

• Fresh: Slice in half and scoop with a spoon.

• Smoothies: Blend with mango, pineapple, or banana.

• Salads: Mix with kiwi, papaya, and berries.

• Desserts: Add to ice creams, puddings, and sorbets.

• Juices & Mocktails: Refreshing pink drinks that also look Instagram-worthy!

 Dragon Fruit in India & Around the World

• Vietnam is the largest exporter, with China as its biggest market.

• In India, it’s grown mainly in Maharashtra, Gujarat, Andhra Pradesh, and Karnataka, where farmers call it kamalam due to its lotus-like appearance.

• Its demand is rising rapidly as a high-value fruit in both domestic and export markets.

 Fun Facts

• Dragon fruit can weigh up to 1 kg.

• Its flowers are edible and sometimes used in tea.

• Eating red dragon fruit may temporarily turn your pee pink—it’s harmless!

Dragon fruit isn’t just a tropical delight. It’s a superfruit loaded with health benefits, antioxidants, and hydration power. Whether you enjoy it fresh, blended, or as part of a colorful bowl, this fruit is a perfect way to add both nutrition and beauty to your diet.