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Durian Fruit: Nutritional Benefits, Uses, and Health Boosting Properties

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Durian (Raw or Frozen) – Nutritional Information & Health Benefits

Durian, often referred to as the “king of fruits,” is a tropical delight known for its distinctive, pungent aroma and creamy, custard-like texture. Although its unique scent can be off-putting to some, durian is cherished by many for its rich taste and impressive nutritional profile. Whether enjoyed raw or frozen, durian is a nutrient-dense fruit that offers a variety of health benefits, making it an excellent addition to a balanced diet.

Nutritional Information (per 100g)

Nutrient Amount
Energy 147 kcal
Protein 1.47 g
Total Fat 5.33 g
Saturated Fat 0.0 g
Carbohydrates 27.09 g
Dietary Fiber 3.8 g
Sugars 0.0 g
Calcium 6.0 mg
Iron 0.43 mg
Magnesium 30 mg
Phosphorus 39.0 mg
Potassium 436.0 mg
Sodium 2.0 mg
Zinc 0.28 mg
Copper 0.207 mcg
Manganese 0.325 mg
Selenium 0.0 mcg
Vitamin C 19.7 mg
Thiamin (Vitamin B1) 0.374 mg
Riboflavin (Vitamin B2) 0.2 mg
Niacin (Vitamin B3) 1.074 mg
Vitamin B6 0.316 mg
Folate (Vitamin B9) 36.0 mcg
Vitamin B12 0.0 mcg
Vitamin A 2.0 mcg
Vitamin E 0 mg
Vitamin D2 0.0 mcg

Health Benefits of Durian

Durian is not just a flavorful exotic fruit but also a powerhouse of essential nutrients that can benefit overall health.

  1. Rich in Carbohydrates for Energy
    Durian is high in carbohydrates, providing a steady source of energy. With 27 grams of carbs per 100 grams, it is an ideal choice for athletes or anyone needing an energy boost.

  2. Good Source of Fiber
    Containing 3.8 grams of fiber per 100 grams, durian promotes digestive health by aiding in bowel regularity and helping prevent constipation.

  3. High in Potassium
    At 436 mg of potassium per 100 grams, durian supports heart health by maintaining proper fluid balance and muscle function. Potassium also helps to lower blood pressure and reduce the risk of stroke.

  4. Boosts Immune Function with Vitamin C
    Durian is a great source of vitamin C, offering 19.7 mg per 100 grams. This vital nutrient helps boost the immune system, protects against cell damage, and supports collagen production for healthy skin.

  5. Packed with Essential Minerals
    In addition to potassium, durian is rich in magnesium (30 mg), phosphorus (39 mg), and iron (0.43 mg), all of which play crucial roles in bone health, energy production, and oxygen transport throughout the body.

  6. Contains B Vitamins
    Durian provides an excellent dose of B vitamins, including thiamin (0.374 mg), riboflavin (0.2 mg), and niacin (1.074 mg), which help convert food into energy, improve brain function, and support the nervous system.

  7. Supports Healthy Skin
    The small amount of vitamin A (2.0 mcg) in durian plays a role in maintaining healthy vision and skin. Combined with the antioxidant power of vitamin C, durian can contribute to a youthful, radiant complexion.

Dietary Considerations

Durian can be enjoyed by most people, but there are some important dietary considerations to keep in mind:

  • Allergen Information: Durian is generally safe for consumption but may cause an allergic reaction in certain individuals, especially those with a sensitivity to tropical fruits. If you’re unsure, start with a small portion to check for any adverse reactions.
  • Vegan/Vegetarian-Friendly: Durian is a plant-based food, making it suitable for both vegans and vegetarians.
  • Gluten-Free: Durian is naturally gluten-free, so it’s an excellent choice for individuals with celiac disease or gluten sensitivity.
  • Low in Sugar: With 0 grams of sugar per 100 grams, durian is a suitable option for those watching their sugar intake, such as individuals with diabetes.

How to Incorporate Durian into Your Diet

Durian is versatile and can be enjoyed in various ways, whether fresh, frozen, or as part of dishes. Here are a few ideas:

  • Raw: The most traditional way to enjoy durian is to eat it fresh. Simply peel the spiky outer skin to reveal the soft, creamy flesh inside. Serve it chilled or at room temperature for the best flavor.
  • Frozen: If fresh durian isn’t available, frozen durian is an excellent alternative. Simply thaw it before eating or add it to smoothies for a creamy texture.
  • In Smoothies: Blend durian with other fruits like mango, banana, or coconut for a tropical smoothie that is both delicious and nutritious.
  • In Desserts: Durian can be used in ice creams, custards, and puddings. Its rich, creamy texture lends itself beautifully to making indulgent, exotic treats.

Conclusion

Durian may not be for everyone due to its strong aroma, but for those who enjoy its flavor, it is a tropical powerhouse full of nutrients. From its high energy and fiber content to its rich supply of potassium, magnesium, and B vitamins, durian offers a range of health benefits that make it a worthy addition to any diet. Whether you enjoy it raw, frozen, or as part of your favorite dishes, durian provides a unique and satisfying taste of the tropics.

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