Durian
Durian is a tropical stone fruit rich in complex carbohydrates, potassium, and vitamin C, known as the 'king of fruits' for its creamy texture and distinctive flavor profile.
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Thiamin0.52 mg44% DV
- Vitamin C27.6 mg31% DV
- Riboflavin0.28 mg22% DV
- Vitamin B60.32 mg19% DV
- Folate50.4 mcg13% DV
- Niacin1.5 mg9% DV
- Vitamin A2.8 iu<1% DV
- Copper0.29 mg32% DV
- Manganese0.45 mg20% DV
- Potassium610.4 mg13% DV
- Magnesium42.0 mg10% DV
- Phosphorus54.6 mg4% DV
- Zinc0.39 mg4% DV
- Iron0.60 mg3% DV
- Calcium8.4 mg<1% DV
- Sodium2.8 mg<1% DV
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 69/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Thiamin31% DV
- Copper23% DV
- Vitamin C22% DV
- Riboflavin15% DV
- Manganese14% DV
Overview
Native to Southeast Asia, durian has been cultivated for centuries and is prized in traditional medicine systems for its nutrient density. Per 100g, it provides 147 calories with a notable macronutrient balance: 27g carbohydrates (primarily natural sugars and fiber), 5.3g fat (including beneficial polyphenols), and 1.5g protein. Its 3.8g fiber content supports digestive health, while 436mg potassium per serving contributes to cardiovascular regulation and electrolyte balance—critical for aging adults. Durian contains unique bioactive compounds including tannins, flavonoids, and organosulfur compounds that demonstrate antioxidant and anti-inflammatory properties in preliminary research. The fruit's high vitamin C content (19.7mg) supports collagen synthesis and immune function. While calorie-dense, durian's nutrient density and satiety-promoting fiber make it valuable for longevity diets when consumed in portion-controlled amounts. Its low sodium and presence of magnesium further support metabolic health. However, durian's high natural sugar content (24g per 100g) necessitates mindful consumption for individuals managing glucose regulation.
Health Benefits (5)
- Supports cardiovascular health and blood pressure regulationstrongHigh potassium content (436mg per 100g) activates sodium-potassium pumps, reducing vascular stiffness and promoting healthy blood pressure; fiber aids cholesterol management
- Enhances antioxidant defense and reduces systemic inflammationmoderateTannins, flavonoids, and phenolic compounds neutralize reactive oxygen species and inhibit pro-inflammatory cytokine production
- Promotes digestive health and beneficial microbiotastrongDietary fiber (3.8g per 100g) acts as prebiotic substrate, feeding short-chain fatty acid-producing bacteria that support gut barrier integrity and immune function
- Supports bone health and mineral metabolismmoderateContains magnesium (30mg) and phosphorus (39mg) essential for mineralization; vitamin C aids collagen cross-linking in bone matrix
- May enhance mood and neurological functionemergingContains tryptophan precursors and B vitamins (niacin 1.07mg) that support serotonin synthesis and neuronal energy metabolism
Food Pairings
- ·Pair with yogurt or kefir because durian's bioactive compounds synergize with probiotics to enhance gut microbiota diversity and strengthen the intestinal barrier
- ·Combine with lime or lemon juice because vitamin C in citrus increases polyphenol absorption and reduces the glycemic load through acid-induced enzyme inhibition
- ·Pair with almonds or other nuts because durian's complex carbohydrates with nut protein and healthy fats create sustained energy release and improved satiety signals
- ·Mix into smoothies with leafy greens like spinach because magnesium in both foods enhances mineral bioavailability and supports mitochondrial ATP production
Practical Tips
- ·Select durians with a strong, pungent aroma and slight give when gently pressed; avoid overly soft specimens indicating fermentation or spoilage
- ·Consume fresh durian within 2-3 days of opening; store unused portions in airtight containers in the freezer (up to 3 months) to preserve polyphenol content
- ·Limit portions to 100-150g per serving due to high natural sugar content; pair with protein sources to attenuate glycemic response in individuals with insulin sensitivity concerns
- ·Consume during midday or early afternoon when digestive enzyme activity peaks; avoid evening consumption close to bedtime as the fruit's high carbohydrate content may disrupt sleep in some individuals
- ·If fresh durian is unavailable, frozen durian flesh retains 80-90% of bioactive polyphenols and provides equivalent nutritional benefits without storage complications
Optimal Timing
Durian's high carbohydrate and sugar content is optimally processed during peak digestive enzyme activity and daytime metabolic rate; timing with protein/fat sources stabilizes blood glucose and prevents energy crashes
- · late evening before sleep, as high sugar may disrupt circadian glucose patterns
- · immediate post-workout, due to high sugar concentration potentially causing reactive hypoglycemia
Durian is too calorically dense and sugar-rich for fasting protocols; reserve for eating windows with protein accompaniment
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower durian is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about durian
What is durian?
Durian is classified as a fruit. Durian is a tropical stone fruit rich in complex carbohydrates, potassium, and vitamin C, known as the 'king of fruits' for its creamy texture and distinctive flavor profile.
Is durian healthy?
Durian scores 69/100 in Formulate, making it a moderate choice. Its strongest contributions come from Thiamin, Copper, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is durian high in protein?
Not particularly. A 140 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
Is durian high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 5.3 g of fiber (~19% of the 28 g daily value).
What vitamins and minerals are in durian?
In a 140 g serving, durian is highest in Thiamin (~44% DV), Copper (~32% DV), Vitamin C (~31% DV), Riboflavin (~22% DV), Manganese (~20% DV).
Is durian keto-friendly?
Not really. A 140 g serving has about 32.6 g of net carbs (37.9 g total minus 5.3 g fiber).
When is the best time to eat durian?
Best in the midday. Durian's high carbohydrate and sugar content is optimally processed during peak digestive enzyme activity and daytime metabolic rate; timing with protein/fat sources stabilizes blood glucose and prevents energy crashes
How much durian should I eat?
A typical serving is around 140 g (~206 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating durian alongside several other fruit sources.
What pairs well with durian?
Durian pairs nicely with: Pair with yogurt or kefir because durian's bioactive compounds synergize with probiotics to enhance gut microbiota diversity and strengthen the intestinal barrier; Combine with lime or lemon juice because vitamin C in citrus increases polyphenol absorption and reduces the glycemic load through acid-induced enzyme inhibition; Pair with almonds or other nuts because durian's complex carbohydrates with nut protein and healthy fats create sustained energy release and improved satiety signals; Mix into smoothies with leafy greens like spinach because magnesium in both foods enhances mineral bioavailability and supports mitochondrial ATP production.
Supplements that mirror Durian's nutrient profile
Encyclopedia entries that supply the same signature nutrients durian contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Durian
These are the nutrients duriancontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.