Fruits / Tropical Fruits
Dragon fruit
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 63% |
| Calories | 66kcal / 2530kcal (2%) |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 1 g/ 42g (2%) low | ||||||
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Total Carbs | 13.2 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 17 mg/ 70mg (24%) source |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Phosphorus | 32 mg/ 700mg (4%) |
Iron | 0.4 mg/ 12mg (3%) |
Potassium | 268 mg/ 2000mg (13%) |
Sodium | 18 mg/ 1500mg (1%) very low |
Zinc | 0.3 mg/ 7mg (4%) |
What is this food?
Dragon fruit (pitaya) is a sweet, colorful fruit that’s often eaten as a fresh snack or added to fruit bowls. For every 100g, it provides about 66 kcal and 2g dietary fiber, with 13.2g carbohydrates and very low fat.
Why it matters to health
Dragon fruit can support everyday health because of its fiber, which helps keep your digestion regular and can make you feel fuller between meals. It’s also naturally low in sodium (about 18mg per 100g) and has minimal fat, so it’s a good option for building balanced snacks. The carbohydrates are there, but the fiber helps balance how your body uses them—so it fits well when you pair it with protein or nuts and keep portions reasonable for your daily meals and snacks.
Healthier tips
- For snacks: aim for about 1 cup (or ~100–150g) with plain yogurt or a small handful of nuts to add protein and stay satisfied.
- If you’re adding it to smoothies, keep the base simple (no extra sugar syrup). Use whole fruit instead of juice.
- For meals: use it as a fruit side after lunch or dinner, not as the only “main” food.
- Watch toppings—sweetened condensed milk, honey, or flavored cream can quickly add extra sugar and calories.
Common Filipino dishes
Dragon fruit is usually eaten as fresh fruit, but you can also find it in fruit salads, halo-halo toppings, smoothies, and yogurt bowls, as well as in mixed fruit desserts.
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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