Nutrition Facts and Health Benefits of Durian

Nutrition Facts and Health Benefits of Durian
Nutrition Facts and Health Benefits of Durian – Popular in Southeast Asia, the durian is often called the “king of fruits” due to its very sweet taste and pungent smell.

Although higher in fat and calories than many other fruits, the durian offers a wide variety of vitamins and minerals, making it a nutritional choice for foodies everywhere.

Durian Nutrition Facts

One cup of chopped fresh or frozen durian (243 g) provides 357 calories, 3.6 g protein, 66 g carbohydrates and 13 g fat. Durian is a source of potassium, phosphorous, magnesium, vitamin C and folic acid. The following nutritional information is provided by the USDA.

Calories: 357
Fat: 13g
Natrium: 4.9 mg
Carbs: 66g
Fiber: 9.2g
Protein: 3.6g
Kalium: 1060mg
Phosphorus: 94.8 mg
Magnesium: 72.9mg
Vitamin C: 47.9mg
Folate: 87.5mcg

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Durian nutritional information

1. Carbs

Most of the calories in durian come from carbohydrates, providing just under 66 grams per cup. Like many fruits, most of these carbohydrates are in the form of fiber (9.2 grams per serving).

While the USDA does not provide sugar content for this fruit, research shows that 100 grams of fresh durian contains between 3.1 grams and 19.97 grams of sugar, depending on the variety.3

Its glycemic index of 493 makes it lower than tropical fruits like watermelon, papaya, and pineapple.

2. Lemak

Compared to other fresh fruits, durian is high in fat with 13 grams per one-cup serving. But remember that eating healthy fats can help increase your body’s ability to absorb fat-soluble vitamins, like vitamins A, D, E, and K.

3. Protein

A serving of durian contains about 3.6 grams of protein. This is similar to the protein content in some other tropical fruits, such as jackfruit (2.6 grams of protein in a one-inch cup) and guava (4.2 grams of protein per one-cup serving).

4. Vitamins and minerals

Durian is an excellent source of potassium at 1,060 mg per cup. This is almost half of the recommended daily intake for adult women and just under a third of the recommended daily intake for adult men.

This fruit also contains a good amount of phosphorus, magnesium, vitamin C and folic acid. You’ll even find trace amounts of other nutrients, including zinc, copper, manganese, vitamin A, and several B vitamins.

5. Calories

There are 357 calories in a one cup serving of durian (about half of a whole fruit). If you’re trying to reduce your calorie intake, the strong durian flavor works in your favor as you don’t have to taste much of the flavor.

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health benefits

Adding durian to your diet can provide several health benefits, despite its higher amount of fat and calories.

1. Improves heart health

Durian is very high in potassium. Potassium is best known for its ability to lower blood pressure, which is one of the main contributors to cardiovascular disease.

Durian is also high in fiber and unsaturated fat, two key nutrients for better heart health.

2. Supports a healthy pregnancy

Durian has been studied for its concentration of the essential B vitamin folate, although folate deficiency in the United States is reduced somewhat by fortification of grain products, in other parts of the world folate deficiency poses a significant risk during early pregnancy.

Folate is necessary for proper fetal development of the central nervous system, in Southeast Asia, where durian is commonly consumed, this fruit can serve as an important source of folate for people of childbearing age.

3. Relieves pain

Durian is very rich in vitamin C, especially when eaten raw. A cup of fresh or frozen durian has almost 48 mg of this nutrient, and the average adult only needs 75 mg to 90 mg per day.

Vitamin C deficiency can cause joint pain, and adequate intake has been linked to a lower risk of cancer-related pain.

This means that getting enough vitamin C can be a safe way to help prevent a variety of pain conditions.

4. Promotes healthy digestion

Durian is rich in natural sugars that ferment after being exposed to intestinal bacteria during digestion. It also acts as a prebiotic, feeding beneficial lactic acid bacteria in the gut microbiome, supporting digestive function and colon health.

Additionally, durian fiber adds bulk to stool and promotes regularity.

5. Prevent nutritional deficiencies in older adults

Malnutrition is a problem for many older adults. This population is at increased risk for weight loss and nutritional deficiencies due to several factors, including malabsorption, reduced appetite, and limited access to a variety of foods.

Durian is an energy-dense food that provides a variety of key vitamins like thiamin, which may be linked to Alzheimer’s in abundance.

By offering a variety of nutrients in one meal, durian helps increase the nutritional intake of people on a restricted diet.


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