Is Dragon Fruit Keto? A Guide to Eating Dragon Fruit on a Ketogenic Diet

An Introduction to Dragon Fruit and the Keto Diet

The ketogenic (keto) diet has surged in popularity over recent years as an effective way to lose weight, improve health, and simply feel better. By dramatically reducing carbohydrate intake, the keto diet puts the body into a metabolic state known as ketosis.

In ketosis, the body switches from using carbohydrates for fuel and instead burns stored body fat for energy. This can lead to rapid yet sustainable weight loss.

However, sticking to keto requires diligence, as eating too many carbohydrates can kick you out of ketosis. This means being mindful of carb counts, even in foods commonly considered healthy.

What is Dragon Fruit?

Dragon fruit is an exotic and unique tropical fruit grown in Southeast Asia, Mexico, Central and South America, and Israel. Its taste is like a mix between a kiwi and a pear.

The most common varieties have either yellow or magenta colored skin along with white flesh dotted with tiny black seeds. There are also red and purple varieties.

In addition to its unique look and taste, dragon fruit is packed with nutrients like vitamins C, B1, B2, and B3. It also contains iron, calcium, phosphorus, fiber, antioxidants, and beneficial plant compounds.

Dragon Fruit Nutrition Facts

One cup (150 grams) of dragon fruit contains:

• Calories: 136
• Protein: 2 grams
• Fat: 1 gram
• Carbs: 29 grams
• Fiber: 5 grams
• Sugars: 14 grams

As you can see, over three quarters of the carbohydrate content comes from naturally occurring sugars. The other main nutrient is fiber, making up almost 20% of the total carbs.

Is Dragon Fruit Keto-Friendly?

With dozens of grams of total carbs and high amounts of sugar, you may assume dragon fruit would be off limits on a strict low carb, high fat ketogenic diet.

However, the unique nutrition profile of dragon fruit means it can potentially fit into a keto eating plan in moderation and when accounted for.

Accounting for Net Carbs

The key factor that determines if a food is keto-friendly or not is its digestible or net carb count.

Net carbs are calculated by subtracting fiber from total carbs since dietary fiber doesnt raise blood sugar levels or require insulin to be disposed of.

So to find the net carbs in dragon fruit, simply subtract the fiber from the total carbs:

Total carbs: 29 grams

Fiber: 5 grams

Net carbs: 24 grams

At 24 grams of net carbs per serving, dragon fruit is still relatively high for keto. Most ketogenic diet experts advise keeping net carbs to around 2550 grams per day.

Keeping Portions Small

While dragon fruit is too high in carbs to indulge in freely, small portions can reasonably fit into a well-formulated keto diet.

A serving size of just one cup is quite large for most fruits as well. Closer to half a cup (75 grams) makes for a more reasonable portion.

At this smaller serving size, there are about:

• 68 calories
• 14 grams carbs
• 3 grams fiber
• 11 grams net carbs

When kept to half a cup or less and accounted for, dragon fruit can add beneficial nutrients and variety to a ketogenic meal plan.

Keeping Overall Carb Intake Low

In addition to keeping portions small, its essential to account for all carb sources when including higher carb foods like fruit in your daily keto diet.

Aim to stay on the lower end of the 2550 gram net carb range on days you eat dragon fruit to keep your body fueling itself through fat burning ketosis.

The Best Time to Eat Dragon Fruit on Keto

With its refreshing taste and hydrating properties, dragon fruit makes an ideal before or after workout snack on keto.

Exercising in ketosis poses unique metabolic demands and challenges with glycogen fuel stores already depleted from restricting carbs.

The natural sugars from fruit can help provide an energy boost to power through your training session. Opt for dragon fruit 3060 minutes pre-workout or immediately after.

Consuming dragon fruit alongside protein and fat will help mitigate blood sugar and insulin spikes as well.

Pre or Post Workout Dragon Fruit Smoothie Recipe

Blend together the following for a refreshing dragon fruit smoothie that works for keto:

• 1/2 cup dragon fruit (75 grams)
• 1 scoop unflavored whey or collagen protein powder
• 1/4 avocado or 2 tablespoons coconut cream
• 1/2 cup nut milk or water
• 1/4 cup ice

You can also add healthy fats from nuts like almonds or walnuts to further balance out the carbs.

Other Low Carb Fruits to Eat on Keto

In addition to dragon fruit in moderation, other fruits can also work for the keto diet when consumed mindfully.

Some of the best low carb keto-friendly fruit options include:

Berries

Berries like raspberries, blackberries and strawberries are among the lowest carb fruits out there. They also contain antioxidants and cancer-fighting compounds.

• 1/2 cup raspberries: 4 grams net carbs
• 1/2 cup blackberries: 3 grams net carbs
• 1/2 cup strawberries: 4 grams net carbs

Avocados

Technically a fruit, avocados are a staple keto food. With minimal carbs, substantial fiber, and beneficial fats, they promote feelings of fullness and facilitate fat burning.

• 1/2 medium avocado: 2 grams net carbs

Star Fruit

With a striking star shape when sliced, bright yellow skin, and sweet yet tart juice, star fruit is an exotic carb conscious choice.

• 1/2 cup star fruit: 5 grams net carbs

Tomatoes

Though often treated as a vegetable, tomatoes are technically a fruit. Their sweetness intensifies as they ripen while carb counts stay low.

• 1 medium tomato: 3 grams net carbs

Lemons & Limes

Delivering huge flavor for virtually zero carbs, a spritz of lemon or lime can brighten up anything from drinks to seafood on keto.

• 1 fluid ounce lemon juice: 1 gram net carb
• 1 fluid ounce lime juice: 1 gram net carb

The Takeaway Is Dragon Fruit Keto?

At nearly 25 grams of net carbs per cup, dragon fruit is pushing the boundaries of whats allowed on keto. However, when eaten in sensible portions, accounted for, and balanced out with low carb foods, dragon fruit can be incorporated.

Stick to a serving of around half a cup at most alongside protein and healthy fats. This makes for 11 grams of net carbs, which can work on keto if you adjust your other carb intake accordingly.

For the few remaining grams of total daily carbs, opt for plenty of non-starchy veggies along with nuts and seeds to meet your needs for micronutrients, fiber, and healthy fats.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.