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Durian is a popular tropical fruit in Southeast Asia, known for its rich nutritional value.

According to U.S. health and wellness website Healthline243 g of durian flesh provides 357 calories and contains 13 g of fat, 3.57 g of protein, and 65.9 g of carbohydrates.

Lifestyle magazine Health said durian is also a good source of fiber (9.23 g) and provides essential vitamins and minerals, including 47.9 mg of vitamin C, 0.5 mg of copper, 0.76 mg of vitamin B6, 1,060 mg of potassium, 87.5 mcg of folate, 72.9 mg of magnesium, and 2.6 mg of niacin.

Health benefits

Reduces risk of anemia and supports pregnancy

Durian is rich in folate, a nutrient essential for the production of red blood cell. Folate also supports normal tissue development during pregnancy and helps protect the baby’s brain and spine.

Strengthens bones

Durian contains trace minerals such as calcium and potassium, both important for maintaining strong bones. Calcium helps build and preserve bone density while potassium reduces calcium loss and lessens the negative effects of high sodium levels.

Improves mood and sleep

Durian provides tryptophan, an amino acid that boosts serotonin and melatonin levels. Serotonin helps reduce stress, insomnia, anxiety, appetite, and depression. These hormones also regulate sleep cycles and improve sleep quality.

Supports digestion

A cup of durian provides more than 9 g of fiber, or one-third of an adult’s daily need. Fiber helps prevent constipation, supports healthy gut bacteria, and reduces intestinal inflammation. Most of the fiber is insoluble, which can help ease diarrhea.

Protects heart health

Durian contains about 13 g of monounsaturated fats that help control cholesterol levels and lower the risk of heart disease. It also provides magnesium and potassium that support healthy blood pressure while folate helps prevent plaque buildup in arteries.

Lowers disease risk

Durian is high in antioxidants such as vitamin C, anti-inflammatory compounds, flavonoids, and carotenoids, which may help lower the risk of certain cancers.

Flavonoids found in durian, including hesperidin, quercetin, rutin, kaempferol, luteolin, and apigenin, also offer health benefits. A high intake of these compounds has been linked to reduced risks of heart disease, cognitive decline, and Alzheimer’s.

Things to note

Durian is safe for most people, but its high potassium content may not be suitable for those with kidney disease. The fruit is also high in fiber, which can cause bloating or gas if eaten with other fiber-rich foods. It should be consumed in moderation with plenty of water.

People with diabetes or those following a low-carb diet should limit their intake of durian due to its high carbohydrate content.