What Is Durian?

Durian fruit has a reputation that precedes it — or perhaps more accurately, a smell.

Known for its unmistakable aroma, this tropical fruit may not make the best first impression. But crack open its large, spiky shell and you’ll find a creamy, nutrient-rich fruit that may be worth getting to know.

So, should you hold your nose and give it a go? Registered dietitian Michela Palma, RD, LD, explains what durian has to offer.

What is durian?

Durian is a tropical fruit grown in Southeast Asia. It has a hard exterior that protects a soft, custard-like flesh and large seeds. Its insides can be eaten raw, while its seeds are edible when cooked.

Durian is famous — or infamous — for a powerful aroma that’s sometimes compared to onions. Its unique flavor has been described as a combination of cheese, almonds, garlic and caramel.

Why it’s healthy

Durian is packed with a lot of nutrition. One cup of chopped or diced durian has approximately:

• 357 calories
• 65.9 grams of carbohydrates
• 9.23 grams of fiber
• 3.57 grams of protein
• 13 grams of fat

The United States Department of Agriculture (USDA) doesn’t list durian’s sugar content. Depending on the variety of durian, the fruit may contain more than 45 grams of sugar per cup.

Durian also provides:

• Copper
• Folate (vitamin B9)
• Magnesium
• Manganese
• Niacin (vitamin B3)
• Potassium
• Riboflavin (vitamin B2)
• Thiamine (vitamin B1)
• Vitamin B6
• Vitamin C

Palma says there isn’t much research showing whether eating durian can prevent or treat specific health conditions. Most of its potential benefits come from the nutrients it provides. Let’s take a closer look.

Provides plenty of fiber

Fiber is one of durian’s nutritional standouts. Getting enough fiber can help with:

• Lowering cholesterol
• Improving blood sugar
• Reducing risk of chronic diseases, like high blood pressure and Type 2 diabetes

And the main thing fiber may be known for? Supporting gut health by moving things along in your digestive system.

“Fiber can also help you feel full for longer, which can support healthy weight management,” says Palma. “Fiber slows down digestion, delaying the breakdown and uptake of carbohydrates that would cause a blood sugar spike.”

Offers a boost of vitamin C

Durian is rich in vitamin C, though the exact amount in each fruit can vary depending on factors like how it’s grown and how long it ripens.

Vitamin C acts as an antioxidant, protecting your cells against oxidative stress. This helps with:

• Supporting your immune system
• Reducing risk of chronic disease, like heart disease and high blood pressure
• Aiding in iron absorption
• Aiding in wound healing

In addition to vitamin C, durian contains other antioxidant plant compounds, including flavonoids and phenolic compounds. These may give durian even broader antioxidant and anti-inflammatory effects, though more research is needed.

Has a low glycemic index

Despite its sweet taste, durian has a relatively low glycemic index. That means its fiber and fat content may help slow the absorption of glucose (sugar).

While that may sound promising if you’re concerned about your blood sugar, we still need more research on durian to fully understand its effects. So, if you have diabetes or another condition that affects your glucose levels, consider durian like any other food that contains carbohydrates.

“Portion size still matters, and it’s best to follow the eating plan recommended by your healthcare team,” advises Palma.

Potential risks or side effects

You may have heard that durian and alcohol are a dangerous combination.

“There are theories that sulfur-containing compounds in durian could interfere with the way your body breaks down alcohol,” explains Palma. “But there’s limited clinical evidence of a harmful interaction in humans.”

You should take caution when eating durian and drinking alcohol together.

How much should you eat?

Durian is higher in fat than many other fruits, so Palma recommends being mindful of your portions. A serving of durian is about one cup of its pulp.

And there are plenty of ways to try it:

• Eat the fresh pulp.
• Blend it into juice.
• Add it to soups.
• Pair it with sticky rice.
• Use it in desserts, like candy, custard or ice cream.
• Boil or roast the seeds.

Bottom line?

Even with its unusual flavor and scent, durian is surprisingly versatile and good for you.

“Durian may not have the body of research behind it that more familiar fruits do,” acknowledges Palma. “But it delivers plenty of nutrients — especially fiber — and an eating experience you probably won’t forget.”