Fruits / Tropical Fruits
Durian
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 20% |
| Calories | 163kcal / 2530kcal (6%) |
Macronutrients
Protein | 2 g/ 71g (2%) | ||||||
Total Fat | 1.2 g/ 42g (2%) low | ||||||
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Total Carbs | 36.1 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.32 mg/ 1mg (26%) source |
Vit B2 | 0.28 mg/ 1mg (21%) source |
Vit B3 | 1.1 mg NE/ 16mg NE (6%) |
Vit C | 44 mg/ 70mg (62%) high |
Minerals
Calcium | 18 mg/ 750mg (2%) |
Phosphorus | 56 mg/ 700mg (8%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 28 mg/ 1500mg (1%) very low |
What is this food?
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
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
- 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.
Images
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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