Durian
One serving: 5 ulas (pieces of flesh, 40 g)
Calories, Glycemic load (GL)
Calories
29 kcal
20 g
Available carbohydrate 4.7 g
Blood sugar
Low impactGL 2
Calories
59 kcal
40 g
Available carbohydrate 9.3 g
Blood sugar
Low impactGL 5
Calories
88 kcal
60 g
Available carbohydrate 14.0 g
Blood sugar
Low impactGL 7
Calories
118 kcal
80 g
Available carbohydrate 18.6 g
Blood sugar
Low impactGL 9
Can people with diabetes eat Durian?
Yes, in a small portion. A Malaysian lab study measured a low GI for durian, and 5 ulas is a low-impact portion. Durian is rich and high in calories, though, and a bigger helping, such as a cup of chopped flesh, becomes a high-impact portion.
Numbers from Malaysian Dietary Guidelines 2020, Robert et al. 2008, USDA FoodData Central. Method and sources
| Portion | Calories (kcal) | GL | Impact |
|---|---|---|---|
| ½ serving20 g | 29 | 2 | Low impact |
| 1 serving40 g | 59 | 5 | Low impact |
| 1½ servings60 g | 88 | 7 | Low impact |
| 2 servings80 g | 118 | 9 | Low impact |
| Another common serving | |||
| 1 US cup, chopped (243 g) | 357 | 28 | High impact |
Nutrients
| Nutrient | Amount |
|---|---|
| Energy | 59 kcal |
| Protein | 0.6 g |
| Fat | 2.1 g |
| Saturated fat | not available |
| Carbohydrate | 10.8 g |
| Fibre | 1.5 g |
| Available carbohydrate | 9.3 g |
| Sugars | not available |
| Sodium | 1 mg |
Glycemic index (GI)
Measured in 1 lab study, glucose = 100.
Measurements
- GI 49 – Robert et al. 2008, Table 2, 'Durian': GI 49 ± 5 (mean ± SEM); 8 healthy participants (Table 3), a portion with 50 g available carbohydrate, glucose reference, 2 h
GI says how fast a food’s carbohydrate raises blood sugar. GL adds how much of it you eat, so it is the better guide for a real portion.
Tips at the stall
- Decide how much before the fruit is opened: a few ulas, not the whole durian.
- Durian is best shared. Take a few pieces and pass the rest around the table.
- Durian desserts such as pulut durian or cendol durian add sticky rice, coconut milk and sugar. The plain fruit is the lower-impact choice.
- Drink plain water with it instead of a sweet drink.
Lower-impact swaps
No swaps listed yet for this dish.
Method and sources
Nutrients are added up from the recipe below, using USDA FoodData Central values for each ingredient.
| Ingredient | Grams | Available carbs (g) | GI | Nutrient data |
|---|---|---|---|---|
| Durian, raw (raw) | 40 | 9.3 | – | FDC 168192 |
Sources
- Malaysian Dietary Guidelines 2020. National Coordinating Committee on Food and Nutrition (NCCFN). Malaysian Dietary Guidelines 2020. Ministry of Health Malaysia; 2021. ISBN 978-967-19598-2-4. hq.moh.gov.my. Licence: Cited as fact; .
- Robert et al. 2008. Robert SD, Ismail AA, Winn T, Wolever TMS. Glycemic index of common Malaysian fruits. Asia Pac J Clin Nutr. 2008;17(1):35-39. PMID 18364324. apjcn.nhri.org.tw. Licence: Cited as fact; .
- USDA FoodData Central. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. fdc.nal.usda.gov. Licence: CC0 1.0; .
Medical disclaimer
Educational information only, not medical advice. The numbers are for a typical serving and vary with the recipe, the portion and the person. If you have diabetes or prediabetes, or take medicine for blood sugar, talk to your doctor or dietitian before changing what you eat.
Checked by Bruno Braga (editor) on . Not yet reviewed by a dietitian.