Yellow Dragon Fruit Nutrition Facts
Nutritional Overview
Yellow dragon fruit (Hylocereus megalanthus) is a nutritional powerhouse that provides essential vitamins, minerals, and antioxidants while remaining low in calories. This exotic superfruit offers a unique combination of health benefits that make it an excellent addition to any balanced diet.
Nutritional Value
Yellow dragon fruit is a powerhouse of essential nutrients. It is rich in magnesium (supports nerve function), phosphorus (tissue repair), potassium (fluid balance), calcium (bone and teeth health), and vitamin C (immune support). The fruit also provides iron, vitamin A, B vitamins, and niacin. The edible seeds are a good source of dietary fiber and omega-3 fatty acids, which help regulate digestion and reduce inflammation. With nearly 80% water content, yellow dragon fruit is an excellent natural hydrator. Each 100g serving contains about 50 calories, making it ideal for healthy diets and weight management.
Detailed Nutritional Table (per 100g)
| Nutrient | Amount | % Daily Value | Health Benefit |
|---|---|---|---|
| Calories | 50 kcal | 2.5% | Low-calorie energy source |
| Carbohydrates | 13g | 4% | Natural energy, brain fuel |
| Dietary Fiber | 2.9g | 12% | Digestive health, cholesterol management |
| Protein | 1.1g | 2% | Muscle maintenance |
| Fat | 0.1g | 0% | Virtually fat-free |
| Vitamin C | 20.5mg | 34% | Immune support, collagen synthesis |
| Iron | 1.9mg | 11% | Oxygen transport, energy production |
| Magnesium | 39mg | 10% | Bone health, muscle function |
| Calcium | 8.5mg | 1% | Bone and teeth health |
| Potassium | 272mg | 8% | Heart health, blood pressure regulation |
Yellow dragon fruit is exceptionally low in calories while providing significant amounts of essential nutrients, making it an ideal choice for health-conscious individuals.
Key Vitamins & Minerals Breakdown
🍊 Vitamin C Powerhouse
With 20.5mg per 100g, yellow dragon fruit provides more vitamin C than many citrus fruits.
- • Boosts immune system function
- • Supports collagen production for healthy skin
- • Acts as a powerful antioxidant
- • Enhances iron absorption
⚡ Iron for Energy
Provides 11% of daily iron needs, crucial for preventing anemia.
- • Essential for oxygen transport
- • Prevents fatigue and weakness
- • Supports cognitive function
- • Important for pregnant women
🦴 Magnesium Benefits
39mg of magnesium supports over 300 enzymatic reactions in the body.
- • Maintains healthy bones and teeth
- • Supports muscle and nerve function
- • Regulates blood sugar levels
- • Promotes better sleep quality
❤️ Potassium for Heart Health
272mg of potassium helps maintain cardiovascular health.
- • Regulates blood pressure
- • Supports proper heart rhythm
- • Aids muscle contractions
- • Balances fluid levels
Nutritional Comparison with Other Fruits
| Fruit (per 100g) | Calories | Vitamin C | Fiber | Iron |
|---|---|---|---|---|
| Yellow Dragon Fruit | 50 | 20.5mg | 2.9g | 1.9mg |
| Red Dragon Fruit | 60 | 9mg | 1.8g | 0.3mg |
| Orange | 47 | 53mg | 2.4g | 0.1mg |
| Kiwi | 61 | 93mg | 3g | 0.3mg |
| Apple | 52 | 5mg | 2.4g | 0.1mg |
Yellow dragon fruit stands out for its exceptional iron content and balanced nutritional profile, offering unique benefits compared to other tropical and common fruits.
Nutritional Recommendations
Daily Serving Suggestions:
For General Health:
- • 1 medium fruit (200g) daily
- • Best consumed fresh in the morning
- • Can be eaten 2-3 times per week
- • Combine with other fruits for variety
For Specific Goals:
- • Weight Loss: 1/2 fruit as a snack
- • Immunity: 1 fruit during cold season
- • Digestion: After heavy meals
- • Energy: Pre-workout snack