Durian vs Longan: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Durian is generally healthier
Durian comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (1.5g vs 1.3g), more fiber (3.8g vs 1.3g), less sugar (10g vs 14g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Longan
60 kcal
More Protein
Durian
1.5g
More Fiber
Durian
3.8g
Less Sugar
Durian
10g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Durian
Longan
Diet Compatibility
Durian
Longan
When to Choose Durian
- ✓Higher in protein (1.5g vs 1.3g)
- ✓More fiber (3.8g vs 1.3g)
- ✓Less sugar (10g vs 14g)
Common Uses
When to Choose Longan
- ✓Lower in calories (60 vs 147)
- ✓Lower in carbs (15g vs 27g)
- ✓Lower sodium (0mg vs 2mg)
Common Uses
Durian vs Longan: Nutritional Analysis
Durian is more calorie-dense at 147 calories per 100g compared to 60 for Longan, a difference of 87 calories. On the protein front, Durian delivers more with 1.5g per 100g versus 1.3g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Durian and Longan tell different nutritional stories. Durian provides 27g of carbohydrates, 5.3g of fat, and 3.8g of fiber per 100g, while Longan contains 15g carbs, 0.1g fat, and 1.3g fiber. The higher fiber content in Durian supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Durian contains 10g while Longan has 14g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Longan is the lower-calorie choice at 60 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Durian provides more protein (1.5g/100g), supporting muscle repair and growth.
- For sustained energy: Durian offers more fiber (3.8g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Durian or Longan?
Durian has more calories with 147 kcal per 100g, compared to Longan with 60 kcal. That's a difference of 87 calories per 100g serving.
Is Durian healthier than Longan?
Based on our nutritional analysis, Durian is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Durian has 147 calories, 1.5g protein, and 3.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Durian and Longan?
Durian has more protein with 1.5g per 100g, compared to Longan with 1.3g. Durian provides 0.2g more protein per 100g serving.
Which is better for weight loss, Durian or Longan?
For weight loss, Longan is the better choice with only 60 calories per 100g compared to 147 calories in Durian. Durian also offers 3.8g of fiber per 100g, which helps you feel fuller longer.
Does Durian or Longan have fewer carbs?
Longan has fewer carbs with 15g per 100g, compared to Durian with 27g. If you're following a low-carb diet, Longan is the better option with 12.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.