Nutrition Facts Fruit and Vegetables Durian Nutrition Facts and Health Benefits By Malia Frey facebook twitter linkedin Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer, and fitness nutrition specialist. Learn about our editorial process Malia Frey Reviewed by Reviewed by Mia Syn, MS, RDN on July 25, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN on July 25, 2020 Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Nutrition Facts Health Benefits Allergies Adverse Effects Varieties When It's Best Storage and Food Safety How to Prepare Durian is a substantial fruit referred to as the "king of fruits" because of its size and odor. Popular in Southeast Asia, durian is described as sweet-tasting with an intensely pungent smell. A combination of naturally occurring chemicals are responsible for durian's characteristic scent. After a whiff of durian, you might be wondering why anyone would want to eat it. In some parts of Asia, the fruit is even banned on public transportation, in some hotels, and other buildings due to its odor. Durian's impressive nutritional profile and distinctive taste make it an exciting choice for food-lovers around the world. Durian Nutrition Facts The following nutrition information is provided by the USDA for 1 cup (243g) of chopped fresh or frozen durian fruit. Calories: 357 Fat: 13g Sodium: 4.9mg Carbohydrates: 66g Fiber: 9.2g Protein: 3.6g Carbs There are 357 calories in a 1-cup serving of durian fruit (about half of a whole fruit). Durian's strong taste means you don't need much to experience its flavor. Most of the calories in a durian come from carbohydrates. There are 66 carbs in a 1-cup serving. With over 9 grams per serving, durian has a glycemic index of 49 which is lower than other tropical fruits like watermelon, papaya, and pineapple. Fats When it comes to fresh fruit, durian is high in fat. There 13 grams of fat in a 1-cup serving. The fats in durian contribute to its calorie count and improve the body's ability to absorb its fat-soluble vitamins, like vitamin A. Protein Durian fruit provides a small amount of protein. One serving has about 3.6 grams. Vitamins and Minerals Durian is an excellent source of vitamin C and several B-vitamins including vitamin B6, thiamin, riboflavin, folate, and niacin. The minerals in durian include iron, magnesium, potassium, copper, manganese, and small amounts of phosphorus, zinc, and calcium. Health Benefits Limited human studies have been conducted on durian's health benefits. Based on animal studies and its nutrient content, however, durian shows promise for human health. Improves Heart Health Durian is very high in potassium, even when compared to other fruits. Potassium is well-known for its ability to lower blood pressure which is a major contributor to cardiovascular disease. Durian is also high in fiber and unsaturated fats, two key nutrients for heart health. Studies on rats fed durian had reduced total cholesterol levels, LDL, and triglycerides when compared with a control group. Supports Healthy Pregnancy Durian has been studied for its concentration of the essential B-vitamin, folate. Although folate deficiency in the United States is somewhat mitigated by the fortification of grain products, in other parts of the world, folate deficiency presents major risks during early pregnancy. Folate is necessary for proper fetal development of the neural tube. In Southeast Asia where durian is commonly consumed, this fruit serves as a crucial source of folate with significant implications for women of childbearing age. Prevents Joint Pain Durian is very high in vitamin C, especially when eaten raw. A cup of fresh or frozen durian has 48 grams of vitamin C, and the average adult requires 75–90 grams per day. Symptoms of a vitamin C deficiency include joint pain, as vitamin C is a precursor to the synthesis of collagen. Getting enough vitamin C through food is a safe way to help prevent joint pain. Promotes Healthy Digestion Durian is rich in natural sugars that ferment after being exposed to gut bacteria during digestion. Durian acts as a prebiotic, feeding beneficial lactic acid bacteria in the gut microbiome, supporting digestive functions and colon health. Furthermore, the fiber in durian adds bulk to the stool and promotes regularity. Prevents Deficiencies in Older Adults For older adults, malnutrition is a common concern. Seniors are at higher risk for weight loss and nutrient deficiencies due to several factors, including malabsorption, reduced appetite, and limited access to a variety of foods. Durian is rich in both macro and micronutrients. It's an energy-dense food that provides key vitamins, like thiamin (which is possibly associated with Alzheimer's), in abundance. By offering a range of nutrients in one food, durian helps pad nutritional intake for limited eaters. Allergies Although rare, cases of durian allergy have been documented and linked with contact dermatitis. If you suspect an allergy to durian, contact your physician for a full evaluation. Adverse Effects The high potassium content of durian can be dangerous for individuals with end-stage renal disease. Although potassium is seen as a benefit for the majority of the population, people with kidney disease must be cautious with durian. Varieties There are 12 varieties of edible plants under the genus Durio. Six varieties are commonly consumed in local areas where they're grown and only one is grown commercially (Durio zibethinus). Within this variety, there are still over 500 regional subgroups that vary greatly in aroma, color, shape, and size depending on the market where it is grown and sold. Durian-flavored food products are popular in Asia and may include chips, candies, paste, jams, and dips. Durian can also be canned or dried. When It's Best You're not likely to find durian at your local supermarket, but some Asian markets sell them throughout the year. Durian grows best in warm, humid climates. When selecting a durian, look for a bright color and no (or few) blemishes on the spikes. The stem should be moist and light-colored. If you shake the fruit and hear something rattling on the inside, the fruit may have dried out and is no longer fresh. Storage and Food Safety The rate at which fresh durian spoils depends on whether it fell naturally from the tree or was picked. Durians that fall naturally are riper and should be kept at 59 degrees Fahrenheit to slow down the rate of degradation. Durians cut prematurely from the tree may be stored for 10–15 days before starting to go bad. Covering the stems to avoid moisture loss, using rubber bands to keep the shell from cracking, and storing in cool, dark, and humid conditions can all help to prolong the storage life of fresh durian. Before slicing into a fresh durian, wash your hands, and be sure to wash the outside of the fruit well under running water. You may need to wear gloves while handling durian since it is so spiky. Cut durian should always be stored in the refrigerator and discarded after a few days or once it shows signs of spoilage. How to Prepare Durian can be consumed cooked or raw. It provides a distinctive taste to any dish and is often used in Asian cuisine to flavor ice cream, cakes, and other baked goods. Durian's outer shell must be removed before eating. Place durian stem side down on a sturdy counter. Then, slice into the spiny skin about 3–4 inches deep. Use your hands to pull the skin apart and reveal the fruit. Durian is divided into pods. Each has a pit or a stone that should be removed prior to eating. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Teh BT, Lim K, Yong CH, et al. The draft genome of tropical fruit durian (Durio zibethinus). Nat Genet. 2017;49(11):1633-1641. doi:10.1038/ng.3972 Durian, raw or frozen. FoodData Central. 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Terriff B, Fei T. Durian dermatitis, the world’s first case report. Case Study Case Rep. 2016;6(2):59-61. Ken L, Lindsay G, Robert EP. Durian for Hawai‘i. College of Tropical Agriculture and Human Resources. 2019. Durian. Northern Territory Government of Australia. Updated 2019.