Calories in Dragon Fruits: Nutrition Facts & Serving Sizes
Per 1 fruit (227g)
Per 100g
Source: Web research, March 2026.
Dragon fruit is a tropical cactus fruit with a striking pink or yellow skin and white or red speckled flesh. One whole dragon fruit (227g) contains 129 calories, 29.5g carbs, 7g fiber, and only 0.9g fat, making it one of the more filling low-calorie fruits you can eat. At 57 calories per 100g, it's comparable to blueberries in calorie density. Dragon fruit delivers 436mg of potassium per 100g, 40mg of magnesium, and 1.9mg of iron. The 3.1g of fiber per 100g helps slow digestion and keeps blood sugar stable. The flavor is mild and slightly sweet, sitting somewhere between a pear and a kiwi. It's commonly eaten fresh, blended into smoothies, or used as a topping for acai bowls and overnight oats. Dragon fruit is an excellent option for anyone tracking calories who wants volume and micronutrients without a large calorie cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fruit (227g) | 129.4 | 2.7g | 29.5g | 0.9g | 7g |
| 100g | 57 | 1.2g | 13g | 0.4g | 3.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 57 | 3% |
| Protein | 1.2g | 2% |
| Total Fat | 0.4g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 13g | 5% |
| Dietary Fiber | 3.1g | 11% |
| Sugars | 7.7g | 15% |
| Sodium | 4mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 8.5mg | 1% |
| Iron | 1.9mg | 11% |
| Potassium | 436mg | 9% |
| Vitamin C | 9mg | 10% |
| Magnesium | 40mg | 10% |
| Phosphorus | 22.5mg | 2% |
| Zinc | 0.4mg | 4% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Dragon Fruits
Dragon fruit's fiber content stands out among tropical fruits. One whole fruit provides 7g of fiber, which contributes meaningfully to the recommended 25-38g daily intake. Adequate fiber intake is linked to better digestion, lower LDL cholesterol, and improved blood sugar control after meals.
The 436mg of potassium per 100g supports proper muscle contractions and nerve signaling, which matters for anyone training regularly. Potassium also helps regulate fluid balance and can offset some of the blood pressure effects of sodium intake.
Iron is a mineral many people fall short on, especially those who train hard. Dragon fruit provides 1.9mg per 100g. While this is non-heme iron (less absorbable than meat sources), pairing it with vitamin C-rich foods improves uptake.
Magnesium at 40mg per 100g plays a role in over 300 enzymatic reactions, including protein synthesis and muscle recovery. Many people are deficient in magnesium, making dragon fruit a useful contributor to daily intake.
With only 7.7g of sugar per 100g, dragon fruit has a low sugar load compared to most tropical fruits, making it a smarter choice for managing calorie intake and blood sugar when eating fruit regularly.
Dietary Considerations
Dragon fruit is naturally vegan, gluten-free, and dairy-free, fitting virtually every dietary pattern. At 57 calories and 13g carbs per 100g, it is not ideal for strict keto diets, but it fits comfortably into low-calorie, high-volume eating approaches for weight loss. The glycemic index of dragon fruit is considered low to moderate, and the 3.1g of fiber per 100g helps blunt blood sugar spikes. It contains no saturated fat, no cholesterol, and virtually no sodium (4mg per 100g). Dragon fruit is also suitable for those following paleo, Whole30, or Mediterranean diets. It is not a significant source of protein, so pair it with a protein source at meals. A 227g fruit delivers only 129 calories, making it a strong option for anyone trying to stay in a calorie deficit while eating satisfying portion sizes.
Daily Intake (100g)
100g of dragon fruit provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in dragon fruit?
Dragon fruit has 57 calories per 100g. One whole dragon fruit (227g) contains approximately 129 calories, 29.5g carbs, 7g fiber, and 0.9g fat.
Is dragon fruit good for weight loss?
Yes. Dragon fruit is one of the better fruits for weight loss. At 57 calories per 100g with 3.1g of fiber, it provides good volume and satiety per calorie. A whole fruit at 129 calories makes for a filling snack that fits easily into a calorie deficit.
How much protein in dragon fruit?
Dragon fruit contains 1.2g of protein per 100g. One whole fruit (227g) provides about 2.7g of protein, which is low. Dragon fruit is not a meaningful protein source and should be combined with higher-protein foods.
Is dragon fruit high in sugar?
Dragon fruit contains 7.7g of sugar per 100g, which is relatively low compared to most tropical fruits. One whole fruit has about 17.5g of sugar. The 3.1g of fiber helps moderate the blood sugar impact.
What does dragon fruit taste like?
Dragon fruit has a mild, subtly sweet flavor with a slightly crunchy texture from its small black seeds. The taste is often described as a cross between a pear and a kiwi. The flavor is lighter than most tropical fruits.
Is dragon fruit keto-friendly?
Dragon fruit is not ideal for strict keto. It contains 13g of carbs per 100g and 29.5g per whole fruit. If you are following a keto diet with a 20-50g daily carb limit, a whole dragon fruit would use up a large portion of that allowance.
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