About all

What to eat with dragon fruit: Dragon Fruit: Nutrition Facts, Health Benefits, How to Eat It, and More

by alexxlab

Dragon Fruit: Nutrition Facts, Health Benefits, How to Eat It, and More

Although dragon fruit may not feature regularly on your grocery list, this brightly colored fruit, with its white or red flesh and black seeds, may be worth a taste if you’re looking to change things up.

Here’s what you need to know about this exotic treat, including its many potential health benefits, nutritional information, how it tastes, and the ways to eat it.

What Is Dragon Fruit (Also Called Pitaya or Pitahaya)?

As the name suggests, dragon fruit is just that — a fruit.

It’s grown primarily in Asia, Mexico, Central America, and South America. Historians think it originated in Central America, though ancient Chinese legend claims it was created thousands of years ago by a dragon in battle who blew a burst of fire containing the fruit. (1)

If you’ve never heard of dragon fruit, you might be familiar with its other names: strawberry pear and pitaya or pitahaya. (3)

Dragon fruit (or pitaya) comes from a cactus of the type Hylocereus. It’s a fast-growing crop, and the plants can produce for more than 20 years once established. (3)

What Are the Benefits of Dragon Fruit?

Because dragon fruit is full of vitamins and nutrients, and offers potentially disease-fighting antioxidants, it probably come as no surprise that eating this fruit on a regular basis can have a positive influence on your health and wellness.

Here’s a look at some of the possible benefits you can receive from dragon fruit.

Improves Cardiovascular Health

Dragon fruit might be the perfect food if you’re looking to improve your cardiovascular health and possibly help reduce your risk of heart attack and stroke. The antioxidants in the fruit and its seeds (which are edible) provide your body with omega-3 and omega-9 fatty acids and also help reduce total cholesterol, including the LDL “bad” cholesterol levels, according to a study — all of which can improve cardiovascular health. Improving your cholesterol can help reduce plaque buildup in your arteries, which promotes healthy blood flow. (6)

Supports Your Immune System

People who have a weakened immune system are more susceptible to a variety of illnesses. This can include the common cold and flu and infections. (7)

Dragon fruit contains vitamin C, which can give your immune system a boost and defend your body against foreign invaders (germs and bacteria) and free radicals. Free radicals are unstable atoms in the body that can lead to cell damage. (3,8)

More on Boosting Your Immune System

8 Ways to Keep Your Immune System Healthy

Aids Your Digestion

The dietary fiber in dragon fruit also can help promote healthy digestion and gut health. Adults need between 21 and 38 g of fiber per day. (9) About 100 g of dragon fruit contains 2.9 g of fiber, or 10 percent of the daily value. (5) Adequate dietary fiber contributes to bowel regularity and can prevent and treat constipation. (9)

Plays a Role in Cancer Prevention

Not only does the immune-boosting ability of vitamin C help prevent cancer, but red dragon fruit also contains lycopene, a powerful antioxidant that gives red fruits their color. (3)

This antioxidant has been shown to help reduce cancerous cells in the body. According to some reports, red dragon fruit extract may play a part in the prevention and treatment of breast cancer, but researchers need to conduct more studies to determine its role in the chemoprevention of breast cancer. (10)

Lowers Blood Sugar in Diabetes

The fiber in dragon fruit can also help people with type 2 diabetes stay fuller for longer and lose weight, helping normalize blood sugar levels. (3)

Eating dragon fruit also carries benefits for the skin. It may help reduce age spots, wrinkles, dry skin, and acne. The potential skin benefits come from its vitamin C and antioxidants in the fruit. These vitamins and minerals can play a role in gradually repairing cell damage, resulting in a more youthful appearance. (2,3)

Promotes Skin Health

Eating dragon fruit also carries benefits for the skin. It may help reduce age spots, wrinkles, dry skin, and acne. The potential skin benefits come from its vitamin C and antioxidants in the fruit. These vitamins and minerals can play a role in gradually repairing cell damage, resulting in a more youthful appearance. (2,3)

Reduces Inflammation

If you deal with chronic pain from conditions such as rheumatoid arthritis, eating dragon fruit might provide relief from inflammation and tenderness. The fruit has anti-inflammatory properties that can function as a natural painkiller for these symptoms. (11)

Eating the fruit may eliminate your pain completely, it might reduce the severity of your pain, allowing you to enjoy a better quality of life.

More on the RA Diet

The Best Foods to Add to Your Diet to Fight RA

Wards Off Anemia in Pregnancy

There’s an association among anemia during pregnancy and infant mortality, premature labor, miscarriages, and low birth weight.

A small study from 2017 looked at the possible effects of red dragon fruit on pregnant women with iron deficiency anemia, and found that consuming red dragon fruit juice increased the hemoglobin and erythrocyte level in the seventh day of intervention. (12)

These findings have led researchers to believe that red dragon fruit juice could be an alternative treatment for anemia during pregnancy. Even so, you should still speak with your doctor about ways to correctly manage anemia.

Another Potential Use for Dragon Fruit: Use It in Your Skin-Care Regimen

Not only does eating dragon fruit provide antioxidants and vitamins for healthier skin, your skin may also benefit from a mask containing dragon fruit.

More on Improving Skin Health

8 Best Natural Ingredients for Your Skin

Make your own mask using simple ingredients. For example, purée one dragon fruit with a tablespoon (tbsp) of extra-virgin olive oil and 2 tbsp of honey.

Apply the mixture to your face and wash off after 15 minutes. The antioxidants in the dragon fruit may help improve skin elasticity and prevent premature aging. You can also apply a dragon fruit mask onto your hair to promote stronger, healthier strands. (13)

Editorial Sources and Fact-Checking

  1. Dragon Fruit [PDF]. Wisconsin Department of Public Instruction.
  2. Deleted, September 15, 2022.
  3. Sinha R, Jha KM, Karuna K. Dragon Fruit: A Fruit for Health Benefits and Nutritional Security [PDF]. International Journal of Agriculture Science and Research. April 2018.
  4. Schmidt D. What Is Dragon Fruit? The Spruce Eats. September 19, 2022.
  5. Dragon Fruit Bite Size Fruit Cubes. U.S. Department of Agriculture. April 1, 2019.
  6. What Is Cholesterol? American Heart Association. November 6, 2020.
  7. Common Cold. Mayo Clinic. June 11, 2021.
  8. Antioxidants and Cancer Prevention. National Cancer Institute. February 6, 2017.
  9. Dietary Fiber: Essential for a Healthy Diet. Mayo Clinic. January 6, 2021.
  10. Guimarães DAB, De Castro DSB, Oliveira FL, et al. Pitaya Extracts Induce Growth Inhibition and Proapoptotic Effects on Human Cell Lines of Breast Cancer Via Downregulation of Estrogen Receptor Gene Expression. Oxidative Medicine and Cellular Longevity. July 6, 2017.
  11. Hunter JP. Health Benefits: From Foods and Spices. July 26, 2014.
  12. Widyaningsih A, Setiyani O, Umaroh U, et al. Effect of Consuming Red Dragon Fruit (Hylocereus Costaricensis) Juice on the Levels of Hemoglobin and Erythrocyte Among Pregnant Women. Belitung Nursing Journal. 2017.
  13. How Dragon Fruit Is Good for Your Skin. Be Beautiful. October 29, 2018.
  14. Kleinheinz A, Lepp U, Hausen B, et al. The Journal of Allergy and Clinical Immunology. October 1, 2009.
  15. Food Allergy. Mayo Clinic. December 31, 2021.

Additional Sources

  • Shinde M, Aher S, Saudagar RB. Dragon Fruit as a Nutraceutical [PDF]. World Journal of Pharmacy and Pharmaceutical Sciences. March 19, 2018.
  • Storing Dragon Fruit? 2 Easy Methods! Seeds del Mundo. December 3, 2020.

Show Less

10 Easy Recipes to Whip Up With a Block of Tofu

Have a block of tofu? Well, you’re on your way to a quick, nutritious dinner. Tofu is a source of plant-based protein, and you can enjoy this versatile…

By Lauren Bedosky

12 Scientific Health Benefits of Turmeric and Curcumin

From diabetes and depression treatment to heart disease and cancer prevention, there’s no shortage of health claims about curcumin, turmeric’s active …

By Lauren Bedosky

All About Jackfruit: Nutrition, Benefits, Weight Loss Effect, Recipes, and More

This versatile fruit is often used as a substitute for pulled meat, especially in plant-based diets. Read on to learn about its health benefits, nutritional…

By Moira Lawler

6 Expert Tips for Reducing Added Sugar in Your Diet

Ditching added sugar can aid weight loss and heart health. And with these strategies, endorsed by registered dietitians and Dr. Jennifer Ashton, the task…

By Jessica Migala

Are Sports Drinks Really Good for You?

Sports drinks are a multi-billion dollar industry, but are they actually a healthy beverage choice? In spite of their claims, many contain added sugar…

By Lacey Muinos

8 Ways to Get the Most Out of Probiotic Supplements

Probiotic supplements work most effectively when you follow some key principles. Find out how to take probiotics so you reap all of their benefits.

By Erica Patino

Best After-School Snacks for Kids

Looking for ideas beyond cheese and crackers? Break out of your after-school snack rut with these healthy, yummy foods that your kids will love.

By Katherine Lee

Corn 101: A Complete Guide

Corn can be considered both a vegetable and a grain, but tends to be regarded as less healthy than other whole, plant-based foods. This guide will explain…

By Stephanie Thurrott

9 Ways to Eat More Probiotics Every Day

Probiotics — those good-for-you live bacteria and yeasts — have been found to support a healthy gut and may even help treat some digestive problems. Here…

By Lambeth Hochwald

How to Eat Dragon Fruit: 7 Ways

With its bright pink skin, green spikes and unique name, chances are dragon fruit has caught your attention in the grocery store at one point or another.

And if you’ve felt intimidated by its flashy look, let us reassure you––it’s both easy and delicious to work dragon fruit (also called pitaya) into your cooking. Here are a few recipes to inspire stunning dragon fruit dishes. 

How to Pick and Prepare Dragon Fruit

When you’re shopping for dragon fruit at the grocery store, you’ll most likely see bright pink fruit with white inner flesh. You may also stumble across other other varieties: yellow-skinned dragon fruit with white flesh, or pink dragon fruit with fuchsia flesh to match.

No matter which kind you choose, you’ll get a mellow fruit with a flavor that’s somewhere between watermelon, berries and kiwi.

Look for a fruit with smooth, brightly colored skin that has just a little give to it. Overripe dragon fruit will look blotchy or dry, while under ripe fruit feels rock hard (but don’t worry, it will soften within a few days).

Prepping your dragon fruit is easy. Simply slice it in half, then use a spoon or melon baller to scoop out the flesh.

Top 7 Ways to Eat Dragon Fruit

Need a little inspiration to bring more dragon fruit into your life? We’ve got you covered. 

1. Blend Into Smoothies

Looking for a fresh new way to start your day? Why not try a dragon fruit smoothie! Try adding a few chunks of dragon fruit to a strawberry coconut milk smoothie.

Or use dragon fruit to add more natural sweetness to a breakfast shake that’s already packed with greens. It’ll make this matcha, coconut and kale smoothie even more delicious.

2. Create Stunning Bowls

Of course, (drinkable) smoothies aren’t the only way to add a little dragon fruit to your breakfast. Try a smoothie bowl! Blend frozen dragon fruit with almond milk or coconut water until it takes on an ice cream-like consistency, then pour into your breakfast bowl.

Add your fave toppings––homemade granola, shaved coconut or diced dragon fruit––and dig in!

3. Slice Into Salads

We love a sweet summer salad––and adding dragon fruit to your leafy greens creates a stunning starter. Dragon fruit’s mellow flavor works well with milder greens, so use it to add a pop of subtle sweetness to a spinach salad.

Drizzle your plate with a homemade vinaigrette––like a cinnamon vinaigrette or a pomegranate vinaigrette––for fresh summer flavor.

4. Make Sweet Dragon Fruit Salsa

Dragon fruit doesn’t just work in side dishes––it can dress up your main course, too. Combine finely chopped dragon fruit with chopped grilled pineapple with an olive oil, cilantro and lime juice vinaigrette to create fresh salsa.

Use it as a topping for fish, like salmon or mahi mahi, or as a garnish for DIY poke bowls.

5. Whip Up (Dragon) Fruit Salad

There’s no easier summer dessert than fruit salad – and, thankfully, dragon fruit fits into any fruit salad recipe you love. Use it to add even more visual interest to an already-stunning poppy seed fruit salad, or take a walk on the spicier side with a honey ginger fruit salad.

6. Prep Dragon Fruit “Poke”

Looking for something a little more show-stopping? Put a sweet twist on the poke trend by making this crowd-pleasing dragon fruit and strawberry mock poke.

It’s got something for everyone: natural sweetness, thanks to dragon fruit and strawberries; satisfying crunch, courtesy of sugared wonton triangles; and surprising spice brought to the dish by a balsamic-pepper syrup topping.

7. Make Dragon Fruit Ice Cream

If, on the other hand, you want a final course that’s a little more low-key, try making dragon fruit ice cream instead. Simply use our guide on how to make creamy and delicious no-churn ice cream for the perfect frosty treat.

Spice up your dragon fruit ice cream with a dusting of cinnamon, or add dragon fruit to your strawberry ice cream for a tropical twist.

 

Reset Password

Enter your One-time password code

One-time password code

Email Verification

Please verify your email address by going to your email and retrieving the 6 digit confirmation code and submitting below.

EmailPasswordConfirmation Code

LET’S GET COOKING! SET UP YOUR FLAVOR PROFILE.

Handpick your favorite recipes, spices, flavors, and more, and save them here.

First Name

Last Name

Email Address

Password

6 character minimum

Birthday (Optional):

MonthJanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecemberDay12345678910111213141516171819202122232425262728293031

I would like to receive electronic messages, which may include promotions, product information and service offers, from McCormick. I understand that I may unsubscribe at any time using the opt-out link provided in the electronic messages.

I understand and agree to the privacy policy and legal message

OR

how to choose and why eat pitahaya

Contents

Pitahaya varieties: how to choose and eat

Useful properties of pitaya

Dragon fruit in cooking

Dragon fruit, dragon fruit, pitahaya or pitahaya is an exotic fruit that has recently become available in our area. But this did not stop him from quickly becoming a favorite of many connoisseurs of delicious food. Why? It just combines everything that we love so much – beautiful appearance, wonderful taste and many useful properties.

Varieties of pitahaya: how to choose and eat

The territory of modern Central, South America and Mexico is considered the birthplace of pitaya. The Aztecs knew about it, they loved to eat the fruit of pitahaya and the Indians, whom the fruit helped to quench their thirst. Now the culture is grown mainly in the countries of Southeast Asia.

There are several types of pitahaya – red, red with red flesh and yellow. The most common is the red pitahaya. She has a very exotic appearance, for which she was nicknamed “dragon fruit”. The fruit is shaped like a large cone and has a bright pink rind with green growths-leaves that really look like dragon scales. The flesh of the red pitahaya is white with many black seeds, similar to poppy seeds. The fruit has a pleasant sweet taste, reminiscent of a combination of kiwi and banana or strawberry.

Costa Rican, or red inside pitaya, can only be identified after cutting, since it is almost impossible to distinguish it from just red from the outside. The pulp of the fruit is a bright pink shade with small black specks – seeds. The taste of such pitahaya is also sweet, but more lean.

The sweetest of all types of dragon fruit is the yellow pitahaya. Its size is smaller than that of its red “sisters”, but the taste is more intense, and the aroma is pronounced. Inside, in yellow pitahaya, like in red, there is white flesh with black seeds that crunch interestingly on the teeth and set off the delicate texture of the pulp. Outside – a sunny yellow peel with an unusual relief, like a pineapple.

How to eat pitaya. Peeling the fruit is easy, because the flesh of the ripe fruit separates well from the peel. Before eating, like any other fruit, pitahaya must be washed. Most often it is eaten in the following ways:

  • cut in half lengthwise and eat the pulp with a spoon;
  • cut in half lengthwise, carefully remove the pulp with a spoon and cut it into pieces;
  • is cut in half lengthwise and then cut into pieces along with the peel;
  • it is important to remember that the pitahaya peel is inedible;
  • is better to eat chilled fruit.

How to choose a ripe dragon fruit. The peel of a quality product always has a rich color without any stains, darkening or dents. You can determine the ripe fruit by pressing it with your finger: the fruit should be soft enough, but not too soft. If the pitahaya is firm and not ready to eat yet, it is best to let it ripen at room temperature for a few days.

Useful properties of pitahaya

Pitahaya fruit is very useful for the human body. It is 85% water, contains many vitamins, minerals, fruit acids, fiber and antioxidants. For example, B vitamins (B1, B2, B3) have a beneficial effect on the functioning of the heart and nervous system, and small black seeds are a source of tannins that improve vision well. But this is not all the benefits of eating pitahaya.

  • Stabilizes blood sugar levels, therefore it is recommended for diabetics and people with endocrine disorders.
  • Due to the high content of vitamin C, it has a positive effect on the immune system and helps fight colds and flu.
  • Fiber improves the functioning of the intestines, helps to remove toxins and slags from the body.
  • The fruit is low-calorie – only 50 kcal per 100 g of pulp, therefore it is allowed for people with high weight, and the presence of lipids in the composition contributes to weight loss. That is why, pitaya is often recommended to eat during diets.
  • The antioxidants in dragon fruit help rid the body of free radicals that often cause cancer cells to develop.
  • The same antioxidants help slow down the aging process and prolong the beauty and youthfulness of the skin, nails, and hair. By the way, pitahaya is used for the preparation of cosmetics, because its pulp has a tonic effect.

Since pitahaya is still an exotic fruit, you should not forget about certain contraindications. People who are prone to allergic reactions should be careful when using this product. Do not experiment with exotic and pregnant or nursing mothers of babies.

Dragon fruit in cooking

Of course, the best option is to just eat pitaya. However, this exotic fruit is very popular among professional cooks who use it to prepare various dishes.

Pitahaya is often used for decoration due to its exotic look. The fruit is added to fruit salads and desserts that do not require heat treatment. It goes well with other exotic fruits. However, you should not combine the fruit with foods that have a too sharp and pronounced taste, because the taste of dragon fruit can be “lost” in the dish.

An interesting way to use pitaya is to juice it or add it to alcohol (cocktails, wine, liquors). Such drinks perfectly tone up. It is often found in the composition of dairy desserts: ice cream, yogurt, soufflé. She decorates ready-made cakes, pastries, jellies. Pitahaya goes well with seafood. Therefore, it is added to salads with shrimp.

Today everyone can enjoy exotic dragon fruit. In our online grocery store you can buy pitahaya from Thailand and Costa Rica.

Featured Products

Pitahaya red

price for 1 piece

299. 70 UAH

min. quantity 1pc

pc

total

299.70
UAH

Pitahaya yellow

price for 1 piece

322.70 UAH

min. quantity 1pc

pc

total

322.70
UAH

New

Other entries from the category “Useful tips”

Read all articles in section

How to eat pitahaya – Lifehacker

March 14, 2020

Likbez

Food

Tips on how to choose a ripe and tasty fruit, plus three recipes.

How to choose a pitahaya

Pitahaya (pitahaya) is the fruit of several types of cacti. It is also known as dragon fruit.

Depending on the species, the fruit has a yellow skin with white flesh, as well as a pink-red skin with red or white flesh.

Photo: yarunivphoto / Depositphotos

Ripe pitahayas are the tastiest. In such fruits, the peel is bright pink, red or deep yellow, the outer growths are not dry. There are no stains, rot or other damage on the surface. If the fruits are green in whole or in part, it is better to refuse to buy, the taste will not be very good.

Photo: mabaff / Depositphotos

A ripe pitahaya feels firm enough to the touch, but not loose or too hard. If the fruit is easily crushed with a finger and is very soft, it is clearly overripe and will not taste good. Too hard fruits are unripe. If you bought such a pitahaya, leave it to ripen for several days in a paper bag.

Memorize 🍽️

  • How to eat passion fruit

How to cut and clean pitahaya

Take a ripe fruit and cut it lengthwise into two parts with a sharp knife. After that, the pulp can simply be eaten with a spoon.

Or divide each halves into several parts and carefully separate the skin. It is easily removed by hand.

Photo: maxdphotography / Depositphotos

Cut the peeled pulp into small pieces and serve as a separate dessert or with other fruits. Pitahaya is especially delicious when chilled.

Take note 🥑

  • How to eat avocado

What to cook with pitahaya

This exotic fruit makes delicious refreshing drinks.

Pitahaya smoothie with mango and banana

Photo: galitskaya / Depositphotos

Ingredients
  • 1 banana;
  • ½ mango;
  • 1 pitahaya;
  • 180 ml apple juice.
Preparation

Banana, mango and pitahaya flesh cut into small pieces. Combine, pour apple juice and beat with a blender for about 30-50 seconds.

Pitahaya smoothie with apple and banana

Photo: oilslo / Depositphotos

Ingredients
  • 1 apple;
  • 1 pitahaya;
  • 1 frozen banana;
  • 50 ml Greek yogurt;
  • 150 ml apple juice.
Preparation

Peel and core the apple. Cut into small pieces along with slightly thawed banana and pitahaya pulp. Combine fruit with yogurt and apple juice.