How Many Calories Are in Durian

This distinctive, pungent / fragrant and spiky king of fruits is one of the most sought after morsels of delights in Singapore. According to Raffles Health regarding durian calories, 3 seeds of durians (or approximately 100g) consist of 147 Cals. [1]

This means that 1 kg worth of durian consists of about 1400 Cals, that is roughly equivalent to two and a half plates of chicken rice! 

This means that durians are indeed very calorie dense. However, contrary to popular belief, durians are not entirely unhealthy, in fact, they have certain beneficial nutritional components which may even help to lower cholesterol levels. 

Let’s explore more here!

Nutrition Information (Per Serving)

Per 100 g or 3 seeds

• Energy: 147 Cal
• Protein: 1.47 g
• Total fat: 5.33 g
• Carbohydrates: 27.09 g
• Dietary fibre: 3.8 g

Common Facts & Myths About Durian

Facts:

#1 Durians can cause you to gain weight

As mentioned, a 1 kg durian is equivalent to the calories of two and a half plates of chicken rice. Typically, we do not stop at just 3 or 5 seeds of this buttery goodness, as such, do take note of the quantity and frequency when consuming this fruit.

#2 Not suitable for diabetics 

Durians are very sweet. They contain high amounts of simple sugars which should be consumed with care, especially for diabetics. 

#3 Durians are packed with nutrients

Durians are high in minerals and vitamins such as vitamins C, B-Vitamins, potassium, iron, copper, manganese, magnesium. 

#4 Good for your gut

Durians are high in fiber, one small durian contains about 22 grams of fiber, which is about more than 90% of an individual’s daily requirement. 

Myths:

#1 Durians are high in cholesterol

In fact, durians are virtually cholesterol free. In fact, they contain heart healthy, monounsaturated fats which can help lower overall bad cholesterol in the body.  

#2 Mixing alcohol and durians are potentially fatal

It does not “kill” an individual but durians contain compounds that prevent the complete breakdown of alcohol in the body. This can potentially cause symptoms such as vomiting and nausea.

For more information about common hawker food calories, read our article 10 Common Singapore Hawker Food Calories in 2021.