Fruit

Durian

Health
ScoreA

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.

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Why Durian scores 80

Nutrient density28

Protein quality3

Fiber content6

Healthy fats4

Bioactive compounds12

Glycemic impact9

Top nutrients

% Daily Value per 1 medium (140 g)

Thiamin 44%Copper 32%Vitamin C 31%Riboflavin 22%Manganese 20%

Nutrition

per_100g

147

Calories

1.5g

Protein

27.1g

Carbs

5.3g

Fat

3.8g

Fiber

Health benefits

Supports cardiovascular health and blood pressure regulation

strong evidence

High potassium content (436mg per 100g) activates sodium-potassium pumps, reducing vascular stiffness and promoting healthy blood pressure; fiber aids cholesterol management

Enhances antioxidant defense and reduces systemic inflammation

moderate evidence

Tannins, flavonoids, and phenolic compounds neutralize reactive oxygen species and inhibit pro-inflammatory cytokine production

Promotes digestive health and beneficial microbiota

strong evidence

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

Supports bone health and mineral metabolism

moderate evidence

Contains magnesium (30mg) and phosphorus (39mg) essential for mineralization; vitamin C aids collagen cross-linking in bone matrix

May enhance mood and neurological function

emerging evidence

Contains tryptophan precursors and B vitamins (niacin 1.07mg) that support serotonin synthesis and neuronal energy metabolism

Pairs well 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

Practical tips

·Best timing: midday
·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