Dragon Fruit: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of dragon fruit has 120 calories, 6 g fiber and 6 mg vitamin C. Full dragon fruit nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Dragon fruit contains 120 calories per 1 cup cubed (200 g), with 6 g of fiber, 6 mg of vitamin C, and a glycemic index of about 48. This fruit offers a low glycemic load of about 10, making it a nutritious option for various diets.
This page provides an overview of the nutritional profile of dragon fruit, including calories, macronutrients, and vitamins per serving. It also explores its health benefits and how it compares to other fruits.
Dragon Fruit Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the detailed nutrition facts for dragon fruit, highlighting its key components per 1 cup cubed and per 100 g.
Values are for 1 cup cubed (200 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 120 | 60 | 6% |
| Protein | 2.4 g | 1.2 g | 5% |
| Carbohydrates | 26.0 g | 13.0 g | 9% |
| Fiber | 6.0 g | 3.0 g | 21% |
| Sugar | 16.0 g | 8.0 g | - |
| Fat | 0.8 g | 0.4 g | 1% |
| Vitamin C | 6.0 mg | 3.0 mg | 7% |
| Potassium | 232 mg | 116 mg | 5% |
| Magnesium | 36 mg | 18 mg | 9% |
About 86% of dragon fruit calories come from carbohydrates, 8% from protein and 6% from fat.
Dragon Fruit by Health Goal
Here, we evaluate how dragon fruit aligns with common dietary goals, offering insights into its suitability for various health objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 120 calories per serving with 6 g fiber for fullness |
| Blood sugar / diabetes | Moderate | Glycemic load of about 10 per serving |
| Immunity | Fair | Provides 6 mg vitamin C (7% DV) |
| Digestion | Excellent | 6 g fiber per serving supports regularity |
| Heart health | Good | Potassium (232 mg) and fiber, very low sodium |
| Muscle gain | Fair | Low in protein (2.4 g); best as a vitamin-rich choice, not a protein source |
Dragon Fruit and Blood Sugar
Glycemic index: 48. Glycemic load: 10 per serving.
Dragon Fruit has a glycemic index of about 48 and a glycemic load of around 10 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.
How Dragon Fruit Compares to Other Fruits
This section compares dragon fruit with other fruits, focusing on their nutritional values and health benefits.
| Fruit (per 100 g) | Calories | Sugar (g) | Fiber (g) | Vitamin C (mg) |
|---|---|---|---|---|
| Dragon Fruit | 60 | 8.0 | 3.0 | 3.0 |
| Kiwi | 61 | 9.0 | 3.0 | 92.7 |
| Mango | 60 | 13.7 | 1.6 | 36.4 |
| Papaya | 43 | 7.8 | 1.7 | 60.9 |
Dragon Fruit Myths, Checked
Dragon fruit melts body fat , False. Dragon fruit is nutritious and low calorie, but no food melts fat.
The black seeds are inedible , False. The tiny seeds are edible and add fiber and healthy fats.
How to Track Dragon Fruit
Fruit portions are easy to misjudge, and the difference between 1 cup of dragon fruit and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log dragon fruit accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of dragon fruit?
One cup of dragon fruit contains 120 calories, making it a low-calorie fruit option suitable for various diets.
Is dragon fruit good for weight loss?
Dragon fruit can be beneficial for weight loss due to its low calorie count and high fiber content, which aids in satiety.
Can people with diabetes eat dragon fruit?
With a glycemic index of about 48, dragon fruit can be consumed by people with diabetes in moderation, as it has a low glycemic load.
How much fiber is in dragon fruit?
Dragon fruit provides 6 g of fiber per cup, contributing to digestive health and promoting feelings of fullness.
Is dragon fruit high in sugar?
Dragon fruit contains 16 g of sugar per cup, which is relatively moderate compared to many other fruits.
Is dragon fruit good for you?
Dragon fruit is rich in vitamins and minerals, including 6 mg of vitamin C and 232 mg of potassium, making it a nutritious addition to a balanced diet.
Key Takeaways
- Dragon fruit has 120 calories per 1 cup cubed (200 g).
- It contains 6 g of fiber, contributing to digestive health.
- The fruit provides 6 mg of vitamin C, which is 7% of the daily value.
- It has a glycemic index of about 48, indicating a low impact on blood sugar.
- Dragon fruit contains 16 g of sugar per cup, which is moderate.
- It is low in fat, with only 0.8 g per serving.
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