Pitaya — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 50 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 11 g | 4% |
Fiber | 3 g | 10.71% |
Sugars | 8 g | 16% |
Glycemic Index | 48 | - |
Protein | 1 g | 2% |
Sodium | 1 mg | 0.04% |
Total Fat | 0 | - |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- Rich in fiber, which aids digestion and helps maintain a healthy gut by promoting regular bowel movements.
- Boosts immune function, as it is packed with vitamin C and other antioxidants that strengthen the immune system.
- May aid in weight management, due to its low calorie content and high water content, which can help you feel full longer.
- Supports healthy blood sugar levels, as it contains compounds that may improve insulin sensitivity and regulate glucose levels.
Health risks
- Allergic reactions that may occur in some individuals, leading to symptoms such as itching, swelling, or gastrointestinal distress.
- High fiber content which can cause digestive issues like bloating, gas, or diarrhea if consumed in excessive amounts.
- Blood sugar fluctuations that may affect individuals with diabetes, as pitaya contains natural sugars that can impact glucose levels.
- Potential pesticide exposure if not washed properly, which can pose health risks associated with chemical residues on the fruit.
How to choose pitaya
When choosing a pitaya, or dragon fruit, look for fruits that have vibrant, evenly colored skin without any brown spots or blemishes, as this indicates ripeness and quality. The skin should feel slightly soft to the touch, but not mushy, as the right firmness suggests optimal sweetness and texture. Additionally, consider the size and shape of the fruit; larger, plump pitayas typically have more flesh and flavor, while smaller ones may be less satisfying. Lastly, check for any signs of shriveling or excessive wrinkling, as these can be indicators of age and reduced freshness, impacting your overall enjoyment of this exotic fruit.
How to store pitaya
To properly store pitaya (dragon fruit) and maintain its freshness, keep it in a cool, dry place away from direct sunlight. A countertop or pantry is ideal for short-term storage, as temperatures should ideally be between 50-60°F (10-15°C). If you need to store pitaya for a longer period, consider placing it in the refrigerator, where it can last up to a week.
It's important to keep pitaya uncut until you're ready to eat it, as exposure to air can lead to spoilage. If you have cut pitaya, wrap it tightly in plastic wrap or place it in an airtight container to prevent it from drying out and absorbing odors from other foods. Additionally, consume cut fruit within a couple of days for the best taste and texture, and always check for any signs of spoilage before enjoying.
✅ Extra Tip
How long does it last?
Pitaya, commonly known as dragon fruit, has a relatively short shelf life that can be influenced by its ripeness at the time of purchase and storage conditions. When stored in the refrigerator, an unopened pitaya can last for about 5-7 days before it begins to spoil. If the fruit is cut, it should be consumed within 2-3 days for optimal freshness and flavor. To extend its longevity, it's best to keep pitaya in a breathable bag or container in the fridge. While it may still be safe to eat after these time frames, the texture and taste may deteriorate, so enjoying it as soon as possible is recommended for the best experience.
What to do with leftovers?
Leftover pitaya, or dragon fruit, can be transformed into a variety of delicious treats. Blend it into a smoothie for a vibrant and nutritious breakfast or snack, combining it with yogurt, bananas, or other fruits for added flavor. You can also use leftover pitaya to make a refreshing , mixing it with diced avocado, lime juice, and cilantro for a unique topping on tacos or grilled fish. If you're in the mood for something sweet, consider incorporating it into baked goods like muffins or pancakes, where its mild sweetness and striking color can elevate your breakfast. Additionally, pitaya can be frozen in chunks and added to fruit salads or used as a colorful garnish for desserts, giving your dishes a tropical flair.
For a creative twist, try using leftover pitaya in cocktails or mocktails, blending it with sparkling water or your favorite spirits for a visually stunning drink. You can also puree it and use it as a natural food coloring in frostings or icings, adding both color and a hint of flavor to your baked creations. If you have a larger quantity left, consider making pitaya popsicles by blending it with coconut milk and freezing the mixture in molds for a refreshing summer treat.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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