Durian

Nutrition per ~140 g · 1 medium piece

32.6 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 82.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

Best avoided

• 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