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Think Twice Before Overindulging: Three Durian Pods Equal a Bowl of Rice, Experts Warn

Durian lovers, beware — the “King of Fruits” may be delicious, but overindulgence could sabotage your diet more than you realise. According to a recent post by Malaysia Public Health (PHM) on social media, eating just three pods of durian could add as many calories as an entire bowl of white rice, topped off with a sugary drink.

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The eye-opening revelation has sparked widespread discussion online, as many people never considered that a small portion of this creamy fruit could carry such a heavy caloric punch. PHM shared calorie data for popular durian varieties, highlighting that durians are far from guilt-free snacks despite being a fruit.

For instance, one pod of Malaysia’s prized Musang King contains approximately 59 kilocalories (kcal), which is equivalent to two teaspoons of sugar. The Thai variety, known as Golden Pillow or Kradum, packs an even higher calorie count at 74 kcal per pod, roughly two and a half teaspoons of sugar. Meanwhile, the local Kampung durian averages 29 kcal per pod, or about one teaspoon of sugar.

Dieticians Urge Moderation for Healthy Adults

PHM experts advise that healthy adults should limit themselves to two to three pods per day to avoid excessive calorie and sugar intake. Those with chronic health conditions, including diabetes, hypertension, or kidney disease, should restrict themselves to no more than one pod to prevent complications.

What many people overlook is that consuming four to five pods of premium durian can easily match the calories of a full meal paired with a sweet beverage — a combination that significantly contributes to daily caloric overload. Health experts caution that repeated overconsumption can lead to weight gain, blood sugar spikes, and increased cardiovascular risks.

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Balancing Durian Enjoyment with Weight Management

While durian remains a beloved treat across Southeast Asia, nutritionists stress the importance of portion control for maintaining a healthy lifestyle. Alternatives like sharing durian with friends or family, or enjoying it only on special occasions, can help satisfy cravings without derailing health goals.

Experts also recommend pairing durian with plenty of water and avoiding additional sugary foods or drinks during the same sitting to keep overall calorie intake in check. By practising moderation and being mindful of serving sizes, durian enthusiasts can still savour the iconic fruit without compromising their health or weight management efforts.

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