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The Durian – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

green and brown round fruits


Durian – Known as the “king of fruits” in Southeast Asia, durian is famous for its unique smell, large size, and spiky rind. While the smell might be off-putting to some, many people love the fruit’s rich, custard-like texture and complex flavor.

Nutritional Profile

Per 100 grams, durian provides:

  • Calories: 147
  • Protein: 1.47 grams
  • Fat: 5.33 grams
  • Carbohydrates: 27.09 grams
  • Fiber: 3.8 grams
  • Vitamin C: 33% of the DV
  • Thiamine: 30% of the DV
  • Manganese: 16% of the DV

Health Benefits

Durian is rich in nutrients and provides several health benefits:

  • Rich in Antioxidants: Durian contains a variety of antioxidants, which can protect against cellular damage and inflammation.
  • Heart Health: The fiber, potassium, and vitamin C content of durian may help to lower cholesterol levels and improve overall heart health.
  • Boosts Immune System: The high vitamin C content supports a healthy immune system.

Potential Warnings

Durian is safe for most people, but there are a few things to be aware of:

  • Alcohol Interaction: There’s a long-standing belief in some cultures that eating durian and drinking alcohol can lead to death. While not completely proven, studies suggest that the sulfur compounds in durian can inhibit aldehyde dehydrogenase, an enzyme involved in metabolizing alcohol, leading to increased alcohol toxicity.
  • High in Sugar: Durian is higher in sugar and calories than most other fruits, which may not make it the best choice for people with diabetes or those watching their calorie intake.

Weight Loss Benefits

Despite its higher calorie content, durian can still be part of a balanced, weight-loss diet:

  • Rich in Fiber: The fiber in durian may help to reduce hunger and prevent overeating.
  • Healthy Fats: Durian contains monounsaturated fats, which can keep you feeling satisfied.

Five Practical Ways to Incorporate Durian into Your Diet for Weight Loss

  1. Durian Smoothie: Blend durian with a banana, spinach, and almond milk for a filling, nutritious smoothie.
  2. Durian Pancakes: Mash durian and mix it into your pancake batter for a fruity twist on a breakfast classic.
  3. Durian Salad: Mix fresh durian into a fruit salad. The bold flavor of durian pairs well with milder fruits like apples and bananas.
  4. Durian Dessert: Combine durian, low-fat Greek yogurt, and a drizzle of honey for a simple, healthy dessert.
  5. As a Snack: Simply enjoy the fresh durian fruit as is, being mindful of portion sizes due to its higher calorie content.


Durian, while polarizing, is a nutrient-rich fruit that can be a beneficial part of a healthy diet. It’s best to enjoy durian in moderation due to its higher sugar and calorie content. With its unique flavor, durian can add a new dimension to smoothies, pancakes, salads, and desserts.

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