Durian season is here, and for many Malaysians, it’s easy for a few pieces to turn into an entire box. While the king of fruits remains a seasonal favourite, nutrition experts say the real concern isn’t eating durian itself—it’s how much ends up on the plate.
Unlike most fruits, which are typically eaten one serving at a time, durian is often consumed in much larger quantities. That can quickly increase the amount of calories and carbohydrates consumed in a single sitting, sometimes without people realising it.
According to Khoo Wei Jin, a dietitian at Alpro Pharmacy, portion size plays a bigger role than many people think. While durian contains fibre, potassium, vitamin C, B vitamins and antioxidants, it is also more energy-dense than many other fruits. As a result, eating well beyond the recommended serving can significantly increase the body’s carbohydrate load.
To illustrate the point, Khoo shared observations from using a Continuous Glucose Monitor (CGM), a device that tracks blood glucose levels throughout the day. After eating 15 pieces of durian, her glucose reading rose from 4.9 mmol/L before eating to 8.0 mmol/L within an hour, peaking at 9.1 mmol/L about 90 minutes later before gradually returning to normal.
She noted that the observation was personal and not part of a clinical study, and that blood glucose responses vary from person to person. Even so, it highlighted how larger portions can affect the body’s glucose response.
The findings also underscore an important distinction between glycemic index (GI) and glycemic load. Durian is generally considered a low- to medium-GI fruit, but that does not mean it can be eaten without limits.
Glycemic load takes into account the total amount of carbohydrates consumed, meaning the more pieces eaten, the greater the impact on blood glucose levels.
A standard serving of durian is about two average-sized pieces, providing around 90 calories and 16g of carbohydrates. By comparison, eating 10 pieces delivers roughly 450 calories and 80g of carbohydrates, while 15 pieces contain around 675 calories and 120g of carbohydrates—more than what many people consume in a typical meal.
This can be particularly important for people living with diabetes, prediabetes or insulin resistance, as well as those managing their weight.
However, Khoo says portion control isn’t just for people with existing health conditions. Being mindful of serving sizes can benefit anyone, especially when durian is eaten after a full meal.
That doesn’t mean skipping durian altogether. Instead, dietitians recommend treating it like any other fruit by sticking to a moderate serving, avoiding large portions after rice-based meals, and sharing with family or friends rather than eating an entire box alone.
With durian season in full swing, the message is simple: enjoy the fruit, but don’t let “just one more piece” turn into another meal.
