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10 Facts to Understand the Nutritional Value of Durian: The King of Fruits

10 Facts to Understand the Nutritional Value of Durian: The King of Fruits

10 Facts to Understand the Nutritional Value of Durian: The King of Fruits

No Time to Read? Here’s a Snappy Summary of This Article

  • Exotic Delicacy: Durian, known as the “King of Fruits,” boasts a unique flavor profile that’s loved or loathed.
  • Nutrient-Rich: Durian is packed with essential nutrients like fiber, vitamin C, potassium, and B vitamins.
  • Calorie Bomb: Surprisingly high in calories due to its healthy fats, it’s energy-dense but best enjoyed in moderation.
  • Mood Enhancer: This tropical fruit contains tryptophan, which can boost mood and potentially aid sleep.
  • Smelly Reputation: Its pungent odor divides opinions, with some describing it as heavenly and others as repulsive.
  • Culinary Versatility: Durian finds its way into a wide range of dishes, from desserts to savory meals in Southeast Asia.


Durian, often referred to as the ‘King of Fruits,’ is a subject of intense love or dislike due to its strong aroma and flavour. The creamy flesh concealed behind the spiky shell is a delicacy for some, while others can’t bear its distinctive scent. But have you ever wondered about the nutritional value hidden in this polarizing fruit?

1. Packed with Essential Nutrients

  • Don’t let the smell deter you! Durian is an excellent source of carbohydrates, healthy fats, and proteins. A single serving provides you with essential nutrients, including potassium and fibre, all packed within its creamy flesh. This makes durian a highly nutritious and energy-boosting fruit.

2. A Rich Source of Vitamins

  • Durian contains an impressive range of vitamins, particularly vitamin C and vitamin B-complex. These vitamins play a vital role in metabolic processes and help improve immunity. The next time you indulge in durian, remember that it’s not just a treat but also a vitamin powerhouse.

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3. A Boon for Heart Health

  • Durian is a tropical fruit that has a distinctive smell and taste. Some people love it, while others hate it. But did you know that durian can also be good for your heart? Durian contains folate, potassium, and other essential minerals that can help keep your heart healthy. Folate is a B vitamin that helps lower the levels of homocysteine, an amino acid that can damage the blood vessels and increase the risk of heart diseases. Potassium is a mineral that helps regulate the blood pressure and balance the fluids and electrolytes in the body. Other minerals present in durian, such as magnesium, manganese, copper, and iron, also play important roles in maintaining a healthy cardiovascular system. However, durian is also high in calories, sugar, and fat, which can have negative effects on your heart if consumed excessively. Therefore, it is important to enjoy durian in moderation and as part of a balanced diet. A reasonable portion size for durian is about one to two seeds per day. Durian can be eaten fresh or used to make desserts, smoothies, ice cream, or other dishes. Durian is a heart-friendly choice that can help control blood pressure and reduce the risk of heart diseases. However, make sure to enjoy durian in moderation to maintain a healthy cardiovascular system.

4. Full of Antioxidants

  • What if we told you durian has anti-aging properties? The fruit is rich in antioxidants, which fight free radicals and prevent cell damage. The antioxidants found in durian also support your skin’s health and can make you look younger.

5. Aids Digestion

  • Durian is a tropical fruit that has a strong smell and a creamy texture. Some people consider it a delicacy, while others find it repulsive. But did you know that durian can also benefit your digestive system? Durian has a high fibre content that aids in digestion and helps in preventing constipation. Fibre is a type of carbohydrate that adds bulk to the stool and makes it easier to pass through the intestines. A balanced digestive system is crucial for overall wellness, as it helps eliminate waste and toxins from the body. Durian has got you covered in that department as well, as it contains other nutrients that can support your gut health, such as vitamin C, potassium, magnesium, and manganese. These nutrients can help maintain the pH balance of the stomach, prevent inflammation, and promote the growth of good bacteria in the gut. Therefore, durian can be a good food for your digestive system, as long as you consume it in moderation and drink plenty of water.

6. Supports Healthy Bones

  • The calcium, potassium, and magnesium in durian contribute to bone health. Including durian in your diet can help strengthen your bones and reducing the risk of bone-related ailments like osteoporosis.


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7. Natural Mood Enhancer

  • Durian contains the amino acid tryptophan, which helps in the production of serotonin, a mood-regulating neurotransmitter. Consuming durian can help alleviate stress and promote a sense of well-being.

8. Weight Management Benefits

  • Durian is a tropical fruit that has a strong smell and a creamy texture. Some people consider it a delicacy, while others find it repulsive. But did you know that durian can also affect your appetite and weight? Durian is high in calories, sugar, and fat, which can make it a calorie-dense food that can contribute to weight gain if eaten too much. However, durian also has fibre and nutrients that can make it a satiating food that can help control your appetite. Fibre is a type of carbohydrate that slows down digestion and makes you feel full longer. Nutrients such as protein, potassium, magnesium, and vitamin C can also help regulate your metabolism and energy levels.

9. Supports Eye Health

  • Durian is an excellent source of vitamin A, essential for maintaining good vision. It’s beneficial for night vision and may reduce the risk of age-related macular degeneration, an advantage often overlooked due to its infamous aroma.

10. A Community Builder

  • While the nutritional aspects of durian are important, the communal experience of enjoying this fruit together adds an emotional layer to its value. In Singapore, durian parties and gatherings are a popular way to connect with friends and family while appreciating this unique fruit.


Durian may be polarizing when it comes to its scent and taste, but its nutritional profile is universally impressive. From vitamins to antioxidants and heart health, the King of Fruits offers a wealth of benefits for those brave enough to delve beyond its spiky exterior. So, the next time you encounter a durian, remember, it’s not just a fruit but a treasure trove of wellness.


Frequently Asked Questions (FAQ)

1. Q: Is durian available year-round in Singapore?

A: Yes, durian is typically available year-round in Singapore due to its favorable climate and diverse durian varieties.

2. Q: How can I enjoy durian without the strong smell?

A: To reduce the smell, try eating durian in outdoor areas or designated durian restaurants in Singapore.

3. Q: Are there any health precautions when consuming durian?

A: If you have diabetes, consume durian in moderation due to its natural sugars. Also, avoid alcohol consumption with durian.

4. Q: Can I buy different durian varieties in Singapore?

A: Yes, you can find various durian varieties like Mao Shan Wang and D24 in Singapore’s fruit markets and stalls.

5. Q: What are some popular durian dishes in Singapore?

A: In Singapore, enjoy durian in desserts like durian pengat or as an ingredient in dishes like durian fried rice.

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