Health Benefits 101: DURIAN

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When you hear the fruit Durian, what usually comes to your mind first? I’m quite sure you’re going to think of its particularly appealing fragrance first, right? Yet apart from its unique smell, its many beneficial features have earned it the “King of Fruit” throughout Southeast Asia!

What is Durian? 

Durian is a tropical fruit distinguished by its large size and spiky, hard outer shell. It is extensively grown in tropical regions, with countries like Indonesia, Thailand, Malaysia, and the Philippines as major producers. The flesh releases a very strong smell, which could ideally discourage a first-time eater from trying it. Despite having a very strong odor, it is known to have an amazing effect on the taste buds. Unique in taste, this fruit is packed with assorted nutrients.

Did You Know? 

A single durian weighs nearly 602 grams and is a good source of energy. 100 grams of this fruit renders about 147 Kcal of energy, which is about 7% of the Recommended Dietary Allowance (RDA).

Health Benefits 


The presence of calcium, potassium and B vitamins in significant amounts makes this fruit beneficial for maintaining healthy teeth and bones. Potassium also increases the effectiveness of nutrient uptake by the cells, so it make the most of many beneficial minerals the body takes in, while also improving bone health.


The presence of manganese in desired levels aids in the regulation and maintenance of blood sugar levels. Durian has a lower glycemic index (GI) than many other tropical fruits, meaning it may spike blood sugar levels less.


One serving of this fruit is 243 grams and it covers about 20% of your daily needs for carbohydrates.  Being a rich source of carbohydrates, it is helpful in replenishing your energy levels.


Even though durian has healthy monounsaturated fats that can reduce lower bad cholesterol levels, it doesn’t mean that you should eat ten durians in a go. It is rich in dietary fiber and is a good source of antioxidant vitamin C, which helps search harmful free radicals and supports in your body’s resistance against infection.


Durian holds high levels of dietary fiber, which are important for the normal function of the digestive system. Fiber causes bowel movement to increase in bulk, which makes it easier for them to move through the intestinal tract.


Durian has a wide variety of antioxidant properties stemming from its vitamins. In addition, the high-water content of Durian is an added advantage along with its antioxidant content. Water keeps the skin hydrated, reduces dryness and alleviates the appearance of fine lines. It also nourishes skin for clear and smooth skin (Kevat, 2013).


Durian fruit is incredibly high in healthy nutrients, including B vitamins, vitamin C, minerals, plant compounds, healthy fats, and fiber. It is not called the “King of Fruits” for no reason at all, right? In addition with the many benefits of this amazing fruit, below is a photo of the nutritional facts of durian.