Durian: what one fruit really contains, and what it does not

**Practical guide** ## The hook "One fruit for breakfast and you will not be hungry all day," and "an excellent source of omega-3": both claims about durian sound convincing. Let us check them against an official food composition database. ## In brief - According to the USDA (SR Legacy entry for raw durian), per 100 g of edible portion there are about 147 kcal, 1.5 g protein, 5.3 g fat, 27 g carbohydrate and 3.8 g fibre [S-001]. - The same entry lists 436 mg potassium per 100 g. The post gives the same figure [S-001]. - The USDA entry does not list omega-3 fatty acids. The database does not support calling durian an "excellent source of omega-3" [S-001]. - The sugar value is not in the saved record, so the post's "about 19 g" is not confirmed. ## What "filling" means here Calories and fibre help explain why a fruit can be filling. But fullness depends on portion size and on what else you eat. One database entry does not prove that a single fruit for breakfast will keep you from hunger all day [S-001]. ## What "per 100 g" means here The post says an average serving is about 500 g. Portion values would therefore be several times the per-100 g figures. This article gives values per 100 g only, so the numbers are comparable [S-001]. ## What is known, what is not, and the risks **Known:** per 100 g of raw durian, the USDA lists about 147 kcal, 27 g carbohydrate, 3.8 g fibre and 436 mg potassium [S-001]. **Not known:** the sugar value in the USDA record; omega-3 content of raw durian; variation between varieties and ripeness; effects on weight, fullness and appetite. **Does not follow from the source:** that durian is rich in omega-3; that it "restores joints and muscles"; that it improves blood lipids or insulin sensitivity in people. **Risks:** durian is calorie-dense and high in sugars, so if you have diabetes or weight concerns, discuss portions with a doctor. Durian allergy is also possible. ## Personal experience of the author | Practising biohacker > **Author's personal experience:** for me durian is an interesting early-meal fruit, not a replacement for food [personal experience]. I have not measured how filling it is; that is a feeling [personal experience]. I have not tested a switch to raw food [working hypothesis]. ## What next If you add durian to your diet, compare a portion with ordinary fruit by calories and sugar, and talk to a dietitian if you have weight or blood sugar goals. ## Question for readers Have you tried durian, and how did it affect you? Share in the comments; we do not give dietary advice here. ## What was checked—and what the claims mean | Claim | Status | Source | |---|---|---| | About 147 kcal per 100 g | checked against the USDA entry | S-001 | | Protein 1.47 g, fat 5.33 g, carbohydrate 27.09 g per 100 g | checked against the USDA entry | S-001 | | Fibre 3.8 g | checked against the USDA entry | S-001 | | Potassium 436 mg per 100 g | checked against the USDA entry | S-001 | | Sugar about 19 g | not confirmed: no value in the saved USDA record | S-001 | | Excellent source of omega-3 | not confirmed: the USDA entry lists no omega-3 | S-001 | | Vitamin C 19.7 mg, B1, B2, B6, copper 0.207 mg, magnesium 30 mg (post figures) | match the USDA entry | S-001 | | One fruit keeps you full all day | not checked; not claimed | — | | Anti-inflammatory, antioxidant and antiallergenic properties | not checked; not claimed | — | | Joint and muscle recovery; lipids and insulin in people | not checked; the post cites animal data without a source | — | | Dopamine and "whole-body recovery" | not checked; not claimed | — | | The author's experience with an early-meal fruit | personal experience, not proof | — | No medical reviewer is assigned and no medical review date is given. **Author:** Serge Luboff. This material is not medical or dietary advice.