Known for its spiky exterior, strong aroma, and rich, custard-like flesh, durian is often referred to as the “king of fruits” across Southeast Asia. While its smell may divide opinions, there’s no debate about its impressive nutritional profile. Whether you’re health-conscious, an adventurous foodie, or curious about exotic fruits, learning the durian fruit nutrition facts will help you appreciate its value beyond its scent.
Let’s dive into the calorie content, vitamins, health benefits, and frequently asked questions about durian.
🧬 What Are the Nutritional Facts of Durian?
Here is a nutrition breakdown of 1 cup (243g) of raw durian pulp:
| Nutrient | Amount |
|---|---|
| Calories | 357 kcal |
| Carbohydrates | 66 g |
| Sugar | 39 g |
| Fiber | 9 g |
| Protein | 4 g |
| Fat | 13 g |
| Vitamin C | 48% of DV |
| Potassium | 30% of DV |
| Vitamin B6 | 38% of DV |
| Iron | 14% of DV |
| Magnesium | 14% of DV |
✅ Durian fruit is high in carbs, fiber, and healthy fats, making it an energy-dense fruit ideal for boosting stamina and satisfying hunger.
🌟 Health Benefits of Durian Fruit
1. High in Antioxidants
Durian contains flavonoids, polyphenols, and carotenoids, which combat free radicals and reduce inflammation.
2. Rich in Fiber
With 9g of fiber per cup, durian helps promote digestive health and prevent constipation.
3. Energy Boosting
The combo of carbs, fats, and natural sugars provides a sustained energy release, making it a great snack before workouts.
4. Supports Heart Health
Durian is rich in potassium and magnesium, which help regulate blood pressure and improve circulation.
5. Improves Mood
Durian contains tryptophan, a compound linked to serotonin production, which may help reduce symptoms of depression and anxiety.
❓ People Also Ask
🔸 Is durian a superfood?
While not officially classified as a superfood, durian is packed with essential nutrients, antioxidants, and healthy fats, making it a nutrient-dense choice for overall wellness.
🔸 Is durian high in sugar?
Yes, durian contains about 39 grams of natural sugar per cup, but it also provides fiber, which helps moderate blood sugar spikes.
🔸 Can diabetics eat durian?
In moderation, yes. Although durian is high in sugar, its low glycemic index (GI ~49) means it doesn’t spike blood glucose as quickly. However, diabetics should consult with their healthcare provider.
🔸 Is durian good for weight loss?
Durian is high in calories, so portion control is essential if you’re watching your weight. However, its fiber content promotes satiety, which can reduce overall calorie intake.
🔸 What are the side effects of eating too much durian?
Overconsumption can lead to bloating, indigestion, or even an increase in blood pressure for sensitive individuals. Also, due to its high calorie content, it may contribute to weight gain if eaten excessively.
⚖️ Durian vs. Other Fruits: Nutrient Comparison
| Fruit | Calories (1 cup) | Sugar (g) | Fiber (g) | Fat (g) | Vitamin C (%) |
|---|---|---|---|---|---|
| Durian | 357 | 39 | 9 | 13 | 48% |
| Banana | 134 | 18 | 3.9 | 0.4 | 15% |
| Mango | 99 | 23 | 2.6 | 0.6 | 67% |
| Avocado | 240 | 1 | 10 | 22 | 16% |
🔍 Durian stands out for its unique combo of carbs, fats, and fiber, unlike most fruits that are either high-carb or high-fat—not both.
🔥 How to Enjoy Durian Without Overdoing It
- Start small: A few bites go a long way due to its richness.
- Pair with lighter foods: Combine with fruits like watermelon or cucumber to balance the density.
- Chill before eating: Cold durian reduces the aroma and enhances flavor for many people.
- Avoid alcohol: Durian contains sulfur compounds that can interact negatively with alcohol and impair digestion.
🧊 Bonus: Is Frozen Durian Nutritious?
Yes, frozen durian retains most of its nutritional value. It’s a convenient way to enjoy the fruit year-round. Just thaw before eating to get the best texture and taste.
✨ Final Thoughts on Durian Fruit Nutrition Facts
Love it or hate it, durian deserves respect for its incredible nutritional density and unique health benefits. It’s rich in fiber, energy, antioxidants, and mood-boosting compounds, making it more than just an exotic delicacy. Whether you’re trying it for the first time or are a longtime fan, understanding durian fruit nutrition facts helps you make informed, healthy choices.