scored 80/100
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.
32.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 80.
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.
High potassium content (436mg per 100g) activates sodium-potassium pumps, reducing vascular stiffness and promoting healthy blood pressure; fiber aids cholesterol management
Tannins, flavonoids, and phenolic compounds neutralize reactive oxygen species and inhibit pro-inflammatory cytokine production
Dietary fiber (3.8g per 100g) acts as prebiotic substrate, feeding short-chain fatty acid-producing bacteria that support gut barrier integrity and immune function
Contains magnesium (30mg) and phosphorus (39mg) essential for mineralization; vitamin C aids collagen cross-linking in bone matrix
Contains tryptophan precursors and B vitamins (niacin 1.07mg) that support serotonin synthesis and neuronal energy metabolism
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
Breaks a fast
Durian is too calorically dense and sugar-rich for fasting protocols; reserve for eating windows with protein accompaniment
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.
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.
Durian scores 80/100 in Formulate, making it a great 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.
Not particularly. A 140 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
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).
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).
Not really. A 140 g serving has about 32.6 g of net carbs (37.9 g total minus 5.3 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients durian contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.