Health Benefits of Durian

Durian is the fruit of a certain tree. The term durian can also be used to refer to the tree itself. The fruit, bark, and leaves of the durian tree are used as medicine.

People take durian by mouth for fever, swelling, high blood pressure, jaundice, malaria, parasites, and to increase sexual desire.

Durian is applied to the skin to treat skin diseases and reduce swelling.

Durian is a substantial fruit referred to as the “king of fruits” because of its size and odor. Popular in Southeast Asia, durian is described as sweet-tasting with an intensely pungent smell. A combination of naturally occurring chemicals are responsible for durian’s characteristic scent.

How does it work?

Durian might benefit the heart and blood circulation. It might lower levels of cholesterol. It might also lower levels of a blood protein that helps form clots.

How is it used?

Durian is used in sweet and savory dishes. Both the creamy flesh and seeds are edible, though the seeds need to be cooked.

The flavor is described as tasting like cheese, almonds, garlic, and caramel all at once.

Common food preparations of durian fruit include:

  • soup
  • candy, ice cream, and other desserts
  • side dish
  • juice
  • seeds, boiled or roasted

Durian is an ingredient in both sweet and savory Southeast Asian dishes. It’s also used in traditional medicine.

Durian Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (243g) of chopped fresh or frozen durian fruit.

  • Calories: 357
  • Fat: 13g
  • Sodium: 4.9mg
  • Carbohydrates: 66g
  • Fiber: 9.2g
  • Protein: 3.6g

There are 357 calories in a 1-cup serving of durian fruit (about half of a whole fruit). Durian’s strong taste means you don’t need much to experience its flavor.

Most of the calories in a durian come from carbohydrates. There are 66 carbs in a 1-cup serving. With over 9 grams per serving, durian has a glycemic index of 49 which is lower than other tropical fruits like watermelon, papaya, and pineapple.

When it comes to fresh fruit, durian is high in fat. There 13 grams of fat in a 1-cup serving. The fats in durian contribute to its calorie count and improve the body’s ability to absorb its fat-soluble vitamins, like vitamin A.

Durian fruit provides a small amount of protein. One serving has about 3.6 grams.

Vitamins and Minerals
Durian is an excellent source of vitamin C and several B-vitamins including vitamin B6, thiamin, riboflavin, folate, and niacin.

The minerals in durian include iron, magnesium, potassium, copper, manganese, and small amounts of phosphorus, zinc, and calcium.

Benefits of Durian Fruit on Your Health

Durians are quirky, perky fruits with a distinctive scent that is hard to ignore. These fruits are loved in most Asian countries, particularly in the Philippines. The durian fruit is an interesting food because its foul smell is opposite to the juicy, tasty flesh inside. Durians offer plenty of nutritional value and can feed your body with vital nutrients.

Keeps You Hydrated

By consuming water found in young coconuts, you will get all the electrolytes you will ever need. It is the highest-rated source of electrolytes, which is primarily responsible for keeping your body hydrated. It will also keep your nerves and muscles functioning optimally.

Limited human studies have been conducted on durian’s health benefits. Based on animal studies and its nutrient content, however, durian shows promise for human health.

Improves Heart Health

Durian is very high in potassium, even when compared to other fruits. Potassium is well-known for its ability to lower blood pressure which is a major contributor to cardiovascular disease. Durian is also high in fiber and unsaturated fats, two key nutrients for heart health. Studies on rats fed durian had reduced total cholesterol levels, LDL, and triglycerides when compared with a control group.

Prevents Joint Pain

Durian is very high in vitamin C, especially when eaten raw. A cup of fresh or frozen durian has 48 grams of vitamin C, and the average adult requires 75–90 grams per day. Symptoms of a vitamin C deficiency include joint pain, as vitamin C is a precursor to the synthesis of collagen. Getting enough vitamin C through food is a safe way to help prevent joint pain.

MIMI (Multi ion mask insert)

  • Can be worn with any facemask and provides additional heavy-duty protection.
  • Adult & Youth Sizes Available

Supports Healthy Pregnancy

Durian has been studied for its concentration of the essential B-vitamin, folate. Although folate deficiency in the United States is somewhat mitigated by the fortification of grain products, in other parts of the world, folate deficiency presents major risks during early pregnancy. Folate is necessary for proper fetal development of the neural tube. In Southeast Asia where durian is commonly consumed, this fruit serves as a crucial source of folate with significant implications for women of childbearing age.

Promotes Healthy Digestion

Durian is rich in natural sugars that ferment after being exposed to gut bacteria during digestion. Durian acts as a prebiotic, feeding beneficial lactic acid bacteria in the gut microbiome, supporting digestive functions and colon health. Furthermore, the fiber in durian adds bulk to the stool and promotes regularity.

Prevents Deficiencies in Older Adults

For older adults, malnutrition is a common concern. Seniors are at higher risk for weight loss and nutrient deficiencies due to several factors, including malabsorption, reduced appetite, and limited access to a variety of foods. Durian is rich in both macro and micronutrients. It’s an energy-dense food that provides key vitamins, like thiamin (which is possibly associated with Alzheimer’s), in abundance. By offering a range of nutrients in one food, durian helps pad nutritional intake for limited eaters.

How to Prepare

Durian can be consumed cooked or raw. It provides a distinctive taste to any dish and is often used in Asian cuisine to flavor ice cream, cakes, and other baked goods.

Durian’s outer shell must be removed before eating. Place durian stem side down on a sturdy counter. Then, slice into the spiny skin about 3–4 inches deep. Use your hands to pull the skin apart and reveal the fruit. Durian is divided into pods. Each has a pit or a stone that should be removed prior to eating.

Bottom Line

Durian fruit is incredibly high in healthy nutrients, including B vitamins, vitamin C, minerals, plant compounds, healthy fats, and fiber.

However, the smell and taste may not be for everyone.

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