Known as the “king of fruits,” durian is highly appealing but also very energy-dense, according to Dr. Chau Thi Anh, head of the nutrition department at Xuyen A General Hospital in Ho Chi Minh City.
One durian segment packs as many calories as a bowl of rice
To illustrate the fruit’s high energy content, the doctor said 100 grams of durian—about one medium-sized segment—provides roughly the same calories as 150 grams of cooked white rice, or one full bowl.
| Indicator (edible portion) | 100 g durian (1 medium segment) | 150 g white rice (1 full bowl) |
| Energy (Calories) | ~147 kcal | ~200-240 kcal |
| Carbohydrates (Sugar/Starch | ~27 g (mainly simple sugars) | ~45 g (complex starch) |
| Fat (Lipid) | ~5,3 g | ~0,3 g |
| Fiber | ~3,8 g | ~0,6 g |
A large segment of Ri6 or seedless Monthong durian can contain 150–200 grams of flesh, delivering 220–290 calories, equal to or higher than the energy in a full bowl of white rice, along with a large amount of simple sugars.
Durian at an orchard in the Mekong Delta City of Can Tho. Photo by Manh Khuong |
The blood sugar risk from durian’s sugar-fat combination
Although durian has a low-to-medium glycemic index of 49–55, its glycemic load can be high because it is dense in carbohydrates. This means that eating too much durian can still send a large amount of sugar into the bloodstream.
Durian contains glucose, fructose and sucrose. Glucose can raise blood sugar quickly, while the fruit’s fat content slows digestion. As a result, blood sugar may stay elevated for longer instead of rising and falling quickly, forcing the pancreas to produce more insulin.
Fructose is processed directly by the liver. When too much is consumed, especially alongside durian’s fat content, it can increase fat production in the liver, potentially contributing to fatty liver and long-term insulin resistance.
Tips for enjoying durian safely
Durian does not need to be removed completely from the diet, but it should be eaten in a controlled way.
Limit portions: Each serving should be limited to one medium segment, or around 80–100 grams. Those who eat a large segment should skip a bowl of rice or reduce carbohydrates in their next main meal to balance calorie intake.
Avoid eating it daily: Healthy people should avoid eating durian every day. A reasonable amount is one or two times a week during the durian season.
Eat it earlier in the day: Durian is best eaten as a daytime snack, preferably before 4 p.m., or before exercise so the body has time to use the energy. It should not be eaten late at night, when excess sugar and fat are more likely to be stored as body fat and may also cause bloating or poor sleep.
Who should be cautious: People with prediabetes, type 2 diabetes, metabolic syndrome, overweight or obesity should limit durian as much as possible or ask a doctor about suitable portion sizes to avoid poor blood sugar control.
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