Red-fleshed vs. white-fleshed dragon fruit: Which is better?

Both red-fleshed and white-fleshed dragon fruit are packed with beneficial nutrients, but the choice between the two largely depends on individual preferences and health needs.

According to Dr. Huynh Tan Vu from the University of Medicine and Pharmacy in Ho Chi Minh City, 100 grams of dragon fruit contains 60 calories, 13 grams of carbohydrates, 1.2 grams of protein, 3 grams of fiber, and is rich in vitamins such as C, B1, B2, and B3, as well as minerals like iron, calcium, and phosphorus—while being completely fat-free.

Red-fleshed dragon fruit has a sweeter taste compared to its white-fleshed counterpart. This is due to its higher sugar content—100 grams of red-fleshed dragon fruit contains 11.5 grams of sugar, whereas the white-fleshed variety has only 7.65 grams.

Both types of dragon fruit have a low glycemic index (GI), ranging from 48 to 52, making them suitable for people with diabetes. The high fiber content helps slow down the absorption of sugars and carbohydrates, promoting stable blood sugar levels. However, for those with diabetes or those trying to lose weight, Dr. Vu recommends opting for white-fleshed dragon fruit due to its lower sugar content.

Red-fleshed dragon fruit is richer in antioxidants, particularly anthocyanins, vitamin C, and carotene, which help neutralize free radicals in the body and reduce cell damage. These antioxidants can be beneficial for preventing inflammatory conditions such as gout, diabetes-related inflammation, and arthritis. While white-fleshed dragon fruit also contains these compounds, they are found in lower amounts.

Red-fleshed dragon fruit is rarer and often more expensive, with many varieties being imported. On the other hand, white-fleshed dragon fruit is more widely available and affordable.

Dr. Vu suggests that if you’re after a larger quantity of fruit flesh, go for larger white-fleshed dragon fruits. If you prefer a sweeter, richer flavor, opt for the rounder, red-fleshed dragon fruits instead.

Important Considerations When Consuming Dragon Fruit:
For individuals with diabetes, it is recommended to consume two servings of dragon fruit per day, with one serving being around 120 grams.

Those who often experience stomach discomfort, loose stools, or bloating should avoid eating dragon fruit.

Women during their menstrual period are advised to refrain from consuming dragon fruit.

Pregnant women should carefully consider eating dragon fruit, as it contains high levels of plant-based protein, which some individuals may be allergic to.

While red-fleshed dragon fruit is rich in nutrients, it should be consumed in moderation. Excessive consumption can cause dark red-colored stool and urine, which may have negative health effects.