How healthy is durian?
Is durian healthy? Yes, in moderate portions. Durian scores 57/100 on the HowHealthyIs Score: 100 g provides 147 kcal, 20 mg vitamin C and 3.8 g fiber. Durian is unusually rich for a fruit: it carries more fat and calories than most, along with potassium, fiber and vitamin C. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Durian ranks higher than 57% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C15%
- Fiber9%
- Potassium6%
- Magnesium5%
- Protein2%
- Iron2%
- Calcium0%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 39 minus 0 = 39. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in durian?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 147 kcal | 357 kcal | |
| Protein | 1.5 g | 3.6 g | 7% |
| Carbohydrates | 27 g | 66 g | 24% |
| Fiber | 3.8 g | 9.2 g | 33% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5.3 g | 13 g | 17% |
| Saturated fat | 0 g | 0 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 2 µg | 4.9 µg | 1% |
| Vitamin C | 20 mg | 48 mg | 53% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 6 mg | 15 mg | 1% |
| Iron | 0.4 mg | 1 mg | 6% |
| Potassium | 436 mg | 1059 mg | 23% |
| Magnesium | 30 mg | 73 mg | 17% |
| Zinc | 0.3 mg | 0.7 mg | 6% |
| Sodium | 2 mg | 4.9 mg | 0% |
Source: USDA FoodData Central, "Durian, raw or frozen" (FDC 168192). Values rounded.
Why is durian good for you?
- 48 mg vitamin C in 1 cup pulp, 53% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 9.2 g fiber in 1 cup pulp, 33% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 1059 mg potassium in 1 cup pulp, 23% of the daily value. Potassium contributes to the maintenance of normal blood pressure.
Good ways to use it
- A rich dessert on its own
- Sharing a few pods rather than a whole fruit
What should you watch out for?
- Its calories add up quickly in large servings. Traditional advice, backed by some lab research on its sulfur compounds, suggests not eating it with alcohol.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.