" Durian is a fruit crowned as the king of deliciousness, loved for its sweet, creamy flavor and distinctive aroma that’s hard to replicate. Many people find it irresistible. However, this pleasure comes with an important question about calories that often causes hesitation before reaching for another piece. Let’s explore what the deliciousness of durian costs in calories and how to enjoy it without too much guilt.
Typically, 100 grams of durian (flesh only) provides about 150 to 160 calories. Breaking it down by"segment"or"seed"of medium size, we have the following estimates:
Durian size | Approximate calorie content | Equivalent to |
1 small segment (about 40 grams) | 60 - 65 kcal | 0.8 ladles of steamed rice |
1 medium segment (about 60 grams) | 90 - 100 kcal | 1.2 ladles of steamed rice |
1 large segment (about 80 grams) | 130 - 150 kcal | Almost 2 ladles of steamed rice |
In summary: eating two large durian segments provides energy equivalent to a full plate of steamed rice with 3 ladles.
Limit your intake to "no more than 2 segments per day": Try to restrain yourself to 1-2 segments daily and avoid eating durian every day to prevent blood sugar from spiking too high.
Eat durian as a substitute for "a starchy meal": If you eat durian during a meal, reduce rice, starches, or sugar in that meal to balance your total daily energy intake.
Consume durian in the morning or afternoon : Avoid eating durian at dinner or before bedtime since your body won’t burn the sugar fast enough, which can easily turn into stored fat.
Pair durian with "mangosteen" (the queen of fruits) : According to herbal medicine, durian is 'hot' while mangosteen is 'cool.' Eating them together helps reduce "internal heat" symptoms."internal heat"Mangosteen is also high in fiber, which can slow sugar absorption somewhat.
Drink plenty of water afterward : This helps cool the body and flush out sulfur compounds more effectively.
Do not consume durian with alcoholic beverages : Because this combination can cause excessive body heat, dehydration risk, and durian compounds may interfere with alcohol metabolism. This can lead to symptoms like facial flushing, trembling, or even fatal outcomes.
Avoid eating durian with carbonated soft drinks : Soft drinks are high in sugar, and combined with durian’s high energy content, this may cause excessive sugar and calorie intake, leading to discomfort or blood sugar spikes, especially for those with diabetes or heart disease. It's safer to drink water or unsweetened beverages when eating durian.
To enjoy durian without worry, start by choosing appropriate portions and carefully balancing your daily energy intake. Good health is built on disciplined eating habits combined with regular physical activity. When you take care of yourself well, you can indulge in the deliciousness of durian comfortably in future meals.