How to Eat Dragon Fruit and Why You Should Try It

Even if you've never had dragon fruit, you've probably seen this eye-catching produce in a supermarket or as part of a fruit salad. This hard-to-miss tropical fruit is available with either a vibrant hot pink, green-spiked skin or a yellow dragon fruit skin (both of which are edible, but not recommended). The inner flesh of the fruit is purple, white, or red and spiked with tiny black seeds (completely edible).

If you've been too intimidated to try this otherworldly-looking fruit, hesitate no more. We'll dive into the details of the fruit's flavor and nutritional value. We'll also break down how to pick a dragon fruit, how to cut one, and—most importantly—how to eat one.

What is Dragon Fruit, Exactly?

Dragon fruit (also known as pitaya or strawberry pear) is an oval-shaped, vibrantly-colored tropical fruit that grows on a family of cacti called Hylocereus. The fruit is native to Central America, but now ripe dragon fruit is grown, harvested, and enjoyed worldwide.

One look at the pointy scales that flare out of the dragon fruit skin, and you can probably guess where the "dragon" part of the nickname comes from. However, the inside of ripe dragon fruit is beautifully sweet and similar in texture to kiwi flesh. The sweet and creamy yet crunchy flesh can be scooped out of the skin as a snack or incorporated into various dragon fruit recipes.

So what does dragon fruit taste like? Some equate it to a mash-up of a kiwi, a pear, and a watermelon. Translation: Very delicious.

Dragon Fruit Varieties

Keep your eye out for the four main varieties of dragon fruit.

• Pink skin with white flesh (Hylocereus undatus): The most common and least sweet style, this may be sold under names including Alice, Cosmic Charlie, David Bowie, Guyute, Harpua, L.A. Woman, Neitzel, Seoul Kitchen, Thomson, and Vietnamese Jaina.
• Pink skin with red or pink flesh (Hylocereus polyrhizus): Longer and sweeter than the white flesh kind, this dragon fruit might be located near signs reading Bloody Mary, Red Jaina, Voodoo Child, and Zamorano.
• Pink skin with purple flesh (Hylocereus guatemalensis): This stunning style is also sold as "American Beauty."
• Yellow skin with white flesh (Selenicereus megalanthus): The smallest and sweetest of the bunch, these are hardest to find—but worth seeking out.

When is Dragon Fruit in Season?

According to the Agricultural Marketing Resource Center, June through September is prime time for fresh, ripe dragon fruit. Most varieties can be found at their best in August and September, although the yellow-skinned, white-fleshed type can be found occasionally during winter (mainly November through February). The fruit should be bright, evenly colored, and give just a little when touched—just like a fresh peach.

Dragon Fruit Health Benefits

Dragon fruit is a good source of gut-healthy fiber and carries a solid dose of immune-supporting vitamin C. The fruit also boasts sleep-promoting magnesium and is one of the few plant sources of iron (among other vitamins and minerals). What's more, since dragon fruit (like most fruits) is mostly water, it offers a good dose of hydration.

According to the USDA's FoodData Central database, a 3 ½-ounce serving of dragon fruit delivers:

• 60 calories
• 0 g fat
• 1 g protein
• 13 g carbs
• 3 g fiber
• 8 g sugar
• 3% of your daily vitamin C needs
• 4 % of your daily iron needs
• 10 % of your daily magnesium needs

How to Cut Dragon Fruit

Like other fruits (avocados, apples), dragon fruit is best when purchased whole and sliced just before eating. Store them on the counter until ready for use. If you have leftover sliced ripe dragon fruit, transfer it to an airtight container and refrigerate for up to 1 day. Once it starts to brown or seems too mushy, compost or toss it.

When you're ready to cut your dragon fruit, round up a cutting board and a sharp knife. Slice the fruit down the middle, stem to root, to create two halves. Then, using a spoon, trace around the inside of the skin to carve out the flesh. Flip the flesh out onto the cutting board, peek for any skin that's hanging on, and remove it if necessary. Otherwise, cube or slice the flesh to enjoy plain or utilize in one of the dragon fruit recipes below.

For a unique presentation style, you can also use a melon baller to create round pieces that are perfect for popping into your mouth or tossing into a fruit salad.

How to Eat Dragon Fruit

Dragon fruit is often served raw but could make a complex and welcome addition to grilled fruit recipes.

When raw, ripe dragon fruit is often used as part of a:

• Frozen dessert, such as sorbet.
• Cocktail (Dragon Fruit Sparkling Sangria, anyone?).
• Fruit salsa to scoop up with chips or use as a topping for tacos, fish entrées, or poke bowls.
• Smoothie or smoothie bowl.