Know what’s on your plate
Durian
Calories & nutrition facts
raw or frozen
Nutrition facts
Per 100 g% DV- Calories 147 kcal —
- Protein 1.5 g 3%
- Carbohydrate 23 g 8%
- Fat 5.3 g 7%
- Fibre 3.8 g 14%
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 19.7 mg 22%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.37 mg 31%
- Riboflavin (B2) 0.2 mg 15%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.32 mg 19%
- Folate (B9) 36 µg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 6 mg 0%
- Iron 0.43 mg 2%
- Magnesium 30 mg 7%
- Phosphorus 39 mg 3%
- Potassium 436 mg 9%
- Zinc 0.28 mg 3%
- Copper 0.21 mg 23%
- Manganese 0.33 mg 14%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 147 | 1.5 g | 23 g | 5.3 g |
| 1 × cup, chopped or diced | 243 g | 357 | 3.6 g | 57 g | 13 g |
| 1 × fruit | 602 g | 885 | 8.8 g | 140 g | 32 g |
| 2 × cup, chopped or diced | 486 g | 714 | 7.1 g | 113 g | 26 g |
| ½ × cup, chopped or diced | 121.5 g | 179 | 1.8 g | 28 g | 6.5 g |
| 3 × cup, chopped or diced | 729 g | 1072 | 11 g | 170 g | 39 g |
| 4 × cup, chopped or diced | 972 g | 1429 | 14 g | 226 g | 52 g |
Questions about Durian
How do you tell when a durian is ripe?
A ripe durian usually has a strong, distinctive aroma and gives slightly when you press the shell near a seam. If it has no aroma and feels very hard, leave it at room temperature to ripen; avoid fruit with wet, cracked patches or a fermented smell.
How do you open a durian without damaging the flesh?
Wear thick gloves or hold the fruit steady with a folded tea towel, then use a sturdy knife to cut along the natural seams from the stem end. Pull the shell apart with your hands and lift out the creamy pods, taking care around the sharp spines.
How should you store durian once it is opened?
Put the flesh in an airtight container in the fridge so its strong smell does not spread to other food, and eat it within a few days. Keep the shell separate; it is bulky and can make the fridge smell of durian.
Can you freeze durian flesh?
Yes. Remove the flesh from the shell, pack it in an airtight container or freezer bag, and freeze it; thaw it in the fridge for eating. Frozen durian also works well blended into smoothies or used in desserts while still partly frozen.
What do you eat durian with?
Fresh durian is often eaten on its own, but its rich, custardy flesh also goes well with glutinous rice and coconut milk. It is used in durian ice cream, cakes and sweet buns; a small amount can flavour a dessert strongly.
Can you cook with durian, or is it only eaten fresh?
You can cook with it: mash the flesh into cake or bun fillings, or stir it into a sweet coconut sauce for glutinous rice. Add it near the end of cooking, since prolonged heat can flatten its aroma.
What can you use instead of durian in a dessert?
For a similarly creamy texture, use ripe jackfruit or mashed banana, though neither has durian’s distinctive aroma. In ice cream or cake filling, custard or coconut cream can replace its richness, but the flavour will be milder.
Source: USDA FoodData Central 168192 · per 100 g · carbohydrate per EU label, fibre excluded
