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Is Durian Keto Friendly?

Slightly Keto Friendly

Answer: Durian, the “King of Fruits” as it is often called in Malaysia, is not necessarily keto-friendly. While it does contain some fats, its high carbohydrate content may pose a problem for those strictly adhering to a ketogenic diet.

On a ketogenic diet, the aim is to limit your carbohydrate intake to a minimum, below 20-50g/day, to push your body into a metabolic state called ketosis:

  • High Carbohydrate Content: Durian contains 27.09g of carbohydrates per 100g, which is more than half of the daily carbohydrate allowance on a strict ketogenic diet.
  • Moderate Fat Content: While it contains 5.33g of fat per 100g, it’s not enough to compensate for the high carbohydrate content.
  • Low Protein Content: With just 1.47g of protein per 100g, durian is not a good source of this macronutrient.
  • Dietary Fiber: Durians do contain a respectable amount of dietary fiber (3.8g per 100g), which can offset some of the carbohydrate content, but not enough to make it a good fit for a keto diet.
  • Calorie Content: At 147 kcal per 100g, durian is quite energy-dense, which should be considered when planning your daily caloric intake.

In conclusion, while durian is a delicious and nutritious fruit, its high carbohydrate and calorie content may not make it the best choice for those on a strict ketogenic diet. However, if you’re on a more relaxed version of the keto diet, you might be able to fit a small portion of durian into your diet occasionally. As always, moderation is key!

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories147
  • % Daily Value *
  • Total Fat 5.33g 9%
    • Cholesterol 0mg 0%
    • Sodium 2mg 1%
    • Potassium 436mg 13%
    • Total Carbohydrate 27.09g 10%
      • Dietary Fiber 3.8g 16%
    • Protein 1.47g 3%

      * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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