“The smell of hell, the taste of heaven”, an adage often used to describe durian, Southeast Asia’s most controversial fruit. Known as the “king of fruits,” the durian commands a loyal following and equal disdain due to its uniquely pungent aroma. However, beyond its notorious odor, the durian is a veritable nutritional powerhouse, laden with a myriad of vitamins, minerals, fiber, and antioxidants.

Durian: A Brief Introduction

Durian, native to Malaysia, Indonesia, and Brunei, also thrives in the fertile soils of the Philippines. This tropical fruit is large, spiky, and can contain a range of yellow to red flesh on the inside. Despite its notoriously divisive smell, durian is widely consumed in Southeast Asia and boasts a surprisingly creamy texture and complex flavor palette, often described as a blend of cheese, almonds, garlic, and caramel.

Philippine Durian: A Flavorful Adventure

Davao City

In the Philippines, Davao City is known as the “Durian Capital,” offering a myriad of durian varieties, each with distinct flavors and aromas. Prominent among these are “Puyat,” known for its sweetness and yellowish flesh, and “Duyaya,” a mildly sweet variant with a creamy texture. Durian in the Philippines is consumed in a variety of ways: fresh from the tree, used in candies and ice cream, or even as flavoring for the popular Filipino rice cake, bibingka.

Nutritional Profile of Durian


One cup of durian provides a bounty of nutritional benefits: 357 calories, 3.6g of protein, 66g of carbohydrates, 13g of fat, and 9.2g of dietary fiber1. It’s a great source of essential nutrients, including potassium, phosphorus, magnesium, vitamin C, and folate.

The “king of fruits” is also rich in B vitamins, which are vital for energy production and metabolic health1. Its high potassium content benefits heart health by helping lower blood pressure1. The unsaturated fats in durian can improve the body’s absorption of fat-soluble vitamins1. Despite its higher calorie content compared to other fruits, durian’s robust flavor means that a small serving can provide a satisfying experience.

Health Benefits of Durian

Health benefits

Beyond its nutritious profile, durian offers a host of health benefits:

  1. Cardiovascular Health: High potassium levels in durian can help lower blood pressure, reducing the risk of cardiovascular diseases.
  2. Digestive Health: Durian’s high fiber content can improve digestion and promote regular bowel movements.
  3. Bone Health: The presence of potassium, magnesium, and calcium makes durian beneficial for bone health.
  4. Diabetes Management: Despite its sweetness, durian has a lower glycemic index than many other fruits, indicating it may not spike blood sugar levels as much.

The Verdict

While the durian’s smell might be off-putting to some, it’s clear that this fruit offers a wealth of nutritional benefits and potential health advantages. From being a source of essential nutrients to offering potential disease prevention, this “king of fruits” is a worthy addition to anyone’s diet.

For those curious about this unique fruit, the durians of the Philippines offer a delightful starting point for a flavorful and healthful adventure. Embrace the exotic, engage your senses, and who knows, you might just fall under the durian’s spell.

Remember, as with any food, durian should be consumed as part of a balanced diet. Enjoy this nutritional powerhouse in moderation, and your body will thank you for it!