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Fruits  / Tropical Fruits

Durian Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Edible Portion: 20%
Calories 163kcal / 2530kcal (6%)

Macronutrients

Total Fat
1.2 g/ 42g (2%)
low
Saturated Fat
0.34 g/ 20g (1%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.49 g
Total Carbohydrates
36.1 g/ 348g (10%)
Dietary Fiber
4.4 g/ 20g (22%)
source
Sugar
25.1 g/ 63g (39%)
Protein
2 g/ 71g (2%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
44 mg/ 70mg (62%)
high
Vitamin B1
0.32 mg/ 1mg (26%)
source
Vitamin B2
0.28 mg/ 1mg (21%)
source
Vitamin B3
1.1 mg NE/ 16mg NE (6%)

Minerals

Calcium
18 mg/ 750mg (2%)
Iron
1.1 mg/ 12mg (9%)
Phosphorus
56 mg/ 700mg (8%)
Sodium
28 mg/ 1500mg (1%)
very low
What is this food?
AI-assisted
Durian is a tropical fruit known for its creamy, sweet taste. Per 100g, it provides about 163 kcal and is rich in carbohydrates and natural sugars, with some fiber.
Why it matters to health
AI-assisted
Durian can be a satisfying snack because it has dietary fiber (4.4g) to support healthy digestion and helps you feel full. It also has healthy-ish fats (1.2g total fat) but includes saturated fat (0.34g), so it’s best to keep portions reasonable. It’s also naturally high in sugar (25.1g) and carbs (36.1g), which means it can raise your total calorie and sugar intake if eaten in large servings. The good news: everything in moderation—enjoy it as part of your daily meals and snacks, not as an extra “unlimited” treat.
Healthier tips
AI-assisted
  • Keep a serving size small—try 1–2 small slices (or about 50g) as a snack, especially if you also eat rice or bread that day.
  • Pair durian with protein or fiber to balance your snack (e.g., a small serving of plain yogurt, nuts in a small amount, or a glass of milk).
  • If you’re watching blood sugar, choose smaller portions and avoid eating durian right after a very carb-heavy meal.
  • Since it’s calorie-dense, fit it into your 1–2 snacks per day and keep the rest of the day balanced with vegetables and lean protein.
Common Filipino dishes
Durian is usually eaten as a standalone fruit (fresh durian), durian-based desserts like durian ice cream, durian shakes, durian cake, and durian jam/preserves.
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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