What are the Nutritional Facts about Durian?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Durian is a calorie-rich tropical fruit packed with fiber and minerals. Learn its nutrition facts, health benefits, and safe intake.
Introduction
Durian is a tropical fruit known as the “King of Fruits” in Southeast Asia. It has a strong smell but a creamy, sweet taste. Though not very common in India, durian is gaining attention for its high energy and nutrient content.
Nutritional Facts About Durian (Per 100 grams, fresh)
| Nutrient | Amount |
|---|---|
| Calories | 147 kcal |
| Carbohydrates | 27 g |
| Natural Sugars | 6.8 g |
| Protein | 1.5 g |
| Fat | 5.3 g |
| Dietary Fiber | 3.8 g |
| Vitamin C | 19.7 mg |
| Potassium | 436 mg |
| Magnesium | 30 mg |
| Iron | 0.4 mg |
| Vitamin B6 | 0.3 mg |
Health Benefits of Durian
1. Provides High Energy
- Rich in carbohydrates and healthy fats
- Good for people needing quick energy
- Useful for underweight individuals
2. Supports Digestive Health
- Contains dietary fiber
- Helps prevent constipation
- Supports gut health
3. Boosts Immunity
- High in vitamin C
- Helps fight infections
- Supports faster recovery
4. Supports Heart Health
- Potassium helps regulate blood pressure
- Fiber supports cholesterol control
5. Supports Brain and Nerve Health
- Rich in vitamin B6
- Helps brain function and mood regulation
Is Durian Good for Weight Loss?
Durian is not ideal for weight loss.
Why:
- High in calories
- Contains natural fats and sugars
Better option:
Eat durian occasionally and in small portions.
Durian and Diabetes
- Durian has moderate glycaemic index
- Can raise blood sugar if eaten in excess
- Diabetics should eat very small portions or avoid
Best Ways to Eat Durian
- 🍈 Fresh durian pulp
- 🥣 Added to desserts (small amount)
- 🍨 Durian-based sweets (occasionally)
How Much Durian Is Safe?
- Recommended portion: 50–100 g occasionally
- Avoid combining with alcohol
- Do not overeat due to heaviness
Who Should Be Careful?
- People with diabetes
- Those trying to lose weight
- People with sensitive digestion
- Avoid eating late at night
Conclusion
Durian is a nutrient-rich, energy-dense tropical fruit packed with fiber, vitamin C, potassium, and healthy fats. While it offers several health benefits, it is high in calories, so moderation is very important. When eaten occasionally and in small amounts, durian can be part of a balanced diet.