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Persimmon nutrition, glycemic index, calories and weight loss

Persimmons, native, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on December 03, 2020
Education: General Medicine at YSMU
Persimmon

Introduction

People have cultivated persimmons for thousands of years. They originated in China and have spread throughout the world since.

Classification and Varieties

Persimmons belong to the genus Diospyros and the Ebenaceae family. Persimmons have many varieties. Today, the most popular ones are considered to be the Japanese or Asian persimmons, scientifically named Diospyros kaki, particularly the Hachiya and Fuyu varieties.

These orange fruits grow in colder seasons, maturing in late fall, in October or November. The taste of persimmons is described as sweet, often resembling honey. It is not commonly known that, much like tomatoes, persimmons are botanically berries.

Commercially, persimmons are divided into two groups: astringent and non-astringent. The main difference between the two lies in the levels of a phytochemical called tannin. Astringent varieties contain high levels of tannins and can taste bitter when used not completely ripe. Non-astringent persimmons, on the other hand, containing lower levels of tannins can be enjoyed even before fully ripening.

Hachiya is the most common astringent persimmon variety, and non-astringent persimmons are represented by Fuyu.

Nutrition

The nutrition of persimmons can differ depending on the exact variety and growing conditions.

Here, we will try to present the nutritional value of an average persimmon by talking about the common astringent persimmon, also named Diospyros virginiana, eastern or American persimmon.

Macronutrients and Calories

Like most fruits, persimmons consist mostly of water, comprising 64% of the whole fruit.

Macronutrients chart

34% 65%
Protein:
Daily Value: 2%
0.8 g of 50 g
2%
Fats:
Daily Value: 1%
0.4 g of 65 g
1%
Carbs:
Daily Value: 11%
33.5 g of 300 g
11%
Water:
Daily Value: 3%
64.4 g of 2,000 g
3%
Other:
0.9 g

Calories in Persimmon

A hundred grams of persimmon contains 127 calories. However, one serving size of this fruit is one average persimmon that weighs around 25 grams, containing 32 calories.

Asian or Japanese persimmons are lower in calories containing only 18 calories per fruit (1).

Persimmon is considered to be a low-to-moderate calorie food.

Carbohydrates in Persimmon

One average-sized persimmon contains around 9g of carbohydrates. Dietary fiber makes up 20% of those carbohydrates, with the rest consisting of sugars.

Protein in Persimmon

A 100g of this fruit, equalling around four average-sized persimmons, contains only 1g of protein.

Fats in Persimmon

Persimmons are even lower in fats than they are in proteins. A 100g of persimmon contains 0.4g of fat.

Vitamins

Persimmons are very rich in vitamin C. They also contain high levels of vitamin B9 in folate form, vitamin A and vitamin K.

Persimmons are low in vitamin E and vitamins B1, B2, B3, and B6.

This fruit completely lacks vitamin D and vitamin B12 (1).

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 220% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 66 mg of 90 mg 73%
Vitamin B1: 0 mg of 1 mg 0%
Vitamin B2: 0 mg of 1 mg 0%
Vitamin B3: 0 mg of 16 mg 0%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0 mg of 1 mg 0%
Folate: 0 µg of 400 µg 0%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Minerals

Persimmons are high in iron, potassium, and calcium. They contain moderate levels of phosphorus, manganese, and choline.

Persimmons are low in zinc, copper, manganese, and selenium. These fruits are also very low in sodium.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 94% 0% 12% 28% 1% 0% 0% 0% 0% 0%
Calcium: 27 mg of 1,000 mg 3%
Iron: 2.5 mg of 8 mg 31%
Magnesium: 0 mg of 420 mg 0%
Phosphorus: 26 mg of 700 mg 4%
Potassium: 310 mg of 3,400 mg 9%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0 mg of 11 mg 0%
Copper: 0 mg of 1 mg 0%
Manganese: 0 mg of 2 mg 0%
Selenium: 0 µg of 55 µg 0%
Choline: 0 mg of 550 mg 0%

Phytochemicals

One of the most important phytochemicals found in persimmons, as previously mentioned, are tannins. The tannin levels are reduced as the fruit matures.

Persimmons also contain many phytochemicals that act as antioxidants: polyphenols, carotenoids, tocopherols. Some prevalent components in persimmon leaves and fruits are flavonoid oligomers, phenolic acids, and catechin (2).

Glycemic Index

Persimmons have a glycemic index of 61, making these fruits fall under the category of low glycemic index foods (3).

Persimmon syrup has been researched to be beneficial for diabetic patients due to its positive effects on blood glucose levels (4).

Acidity

Persimmon has a pH value of 4.42 to 4.70, making it an acidic fruit (5).

Nevertheless, persimmon is classified as a low-acid fruit, presenting titratable acidity in malic acid around 0.16% to 0.23% (6).

Based on the potential renal acid load (PRAL), the acidity of persimmons has been calculated to be -5.5, making it alkaline-forming. PRAL shows the base or acid production capacity of the food inside the organism.

Weight Loss & Diets

Persimmon is moderate in calories due to its relatively high carbohydrate content. However, 20% of those carbs are dietary fiber, which can help aid weight loss.

One research showed that in high-fat diet-fed rats, persimmon supplementation helped significantly reduce the rise in plasma lipids, including total cholesterol, triglycerides, and low-density lipoprotein levels. This is said to be due to persimmons’ ability to regulate bile acid synthesis (7).

Another study has come to a similar conclusion that persimmons can have anti-obesity qualities by regulating lipid metabolism. The aqueous extract of persimmon fruit inhibits the synthesis of fat and lipids and regulates intracellular mechanisms related to lipids (8).

However, due to the net carb content of persimmons, these fruits have to be used in moderation during a weight loss diet.

Here, we will talk about how persimmon fits into some specific diets.

Keto Keto diet guidelines recommend that the net intake of carbohydrates be 15 to 30g per day. One average common persimmon contains 9g of carbohydrates; therefore, this fruit isn’t the best fit for a keto diet. However, some varieties of persimmons contain fewer carbohydrates. For example, Japanese persimmons contain only 4,6g of carbs per fruit.
DASH

The DASH diet is rich in fruits. Persimmons are very low in sodium but rich in calcium and potassium. This makes persimmon a good option on this diet.

Some research has also demonstrated the hypotensive effects of persimmons (9).

Atkins

In the first phase of the Atkins diet, you’re encouraged to eat 12 to 15g of carbs a day, only from vegetables, so you can not have persimmons during this phase.

Phase 2 allows room for some low-carb fruits; however, persimmons are not very advisable.

Starting from Phase 3, you can use persimmons in moderate amounts (10).

Mediterranean Persimmons have been cultivated in the Mediterranean area for more than a century (11). It fits this diet.
Paleo Persimmons have been used as food by people for thousands of years, and fruit being one of the most important aspects of the paleo diet makes persimmons an excellent choice for this diet.
Vegan/ Vegetarian/ Pescetarian Persimmons are naturally grown as fruits; therefore, they are naturally suitable for vegan, vegetarian, and pescetarian diets.
Dukan

Eating carbs is not advisable during the Attack and Cruise phases.

You can add persimmons to your diet during the Consolidation phase, however, only in moderation.

Intermittent Fasting Like most other foods, persimmons are fine to use during the eating periods but have to be refrained from during fasting.
Low Fat & Low Calorie

Japanese persimmons are preferred during a low-calorie diet, as opposed to common persimmons.

All persimmons are very low in fat and fit the diet.

Low Carb On a low-carb diet, the variety of the fruit is worth paying attention to. Depending on the variety, one persimmon can contain 4 to 9g of carbs.
Anti Inflammatory Persimmons are a great source of vitamin C and other phytochemical antioxidants. Therefore, these fruits can help ease inflammatory processes (12).
BRAT Persimmons can be used to treat diarrhea caused by a weak digestive system (13).

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169941/nutrients
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4817420/
  3. https://academic.oup.com/ajcn/article/83/5/1161/4649595
  4. https://www.researchgate.net/publication/264027834
  5. https://www.clemson.edu/extension/food/food2market/documents/ph_of_common_foods.pdf
  6. https://www.scielo.br/scielo.php?script=sci_arttext&pid=S0001-37652017000301205#B23
  7. https://www.researchgate.net/publication/6656022
  8. https://www.liebertpub.com/doi/10.1089/jmf.2019.4557
  9. https://pubmed.ncbi.nlm.nih.gov/527152/
  10. https://www.atkins.com/how-it-works/library/articles/summer-vegetables-fruits-for-a-low-carb-diet
  11. https://hort.purdue.edu/newcrop/proceedings1996/V3-416.html#Persimmon
  12. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0183489
  13. http://www.china.org.cn/health/2008-09/09/content_16416466.htm#
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: December 03, 2020

Important nutritional characteristics for Persimmon

Persimmon
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
61 (medium)
Insulin index ⓘ Falls in a large range https://synapse.koreamed.org/articles/1043926
47
Calories
127
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
33.5 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 fruit without refuse (25 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-5.5 (alkaline)
89% Vitamin C
76% Net carbs
75% Carbs
72% Iron
65% Potassium
Explanation: The given food contains more Vitamin C than 89% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Net carbs, Carbs, Iron, and Potassium.

Persimmon Glycemic index (GI)

61

Mineral chart - relative view

Iron
2.5 mg
TOP 28%
Potassium
310 mg
TOP 35%
Calcium
27 mg
TOP 46%
Phosphorus
26 mg
TOP 86%
Sodium
1 mg
TOP 98%

Vitamin chart - relative view

Vitamin C
66 mg
TOP 11%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 15% 12% 8% 7% 7% 2% 7% 7% 7%
Tryptophan: 14 mg of 280 mg 5%
Threonine: 41 mg of 1,050 mg 4%
Isoleucine: 35 mg of 1,400 mg 3%
Leucine: 58 mg of 2,730 mg 2%
Lysine: 45 mg of 2,100 mg 2%
Methionine: 7 mg of 1,050 mg 1%
Phenylalanine: 36 mg of 1,750 mg 2%
Valine: 42 mg of 1,820 mg 2%
Histidine: 16 mg of 700 mg 2%

All nutrients for Persimmon per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 24% 33.5g 1.6 times less than Chocolate Chocolate
Protein 2% 87% 0.8g 3.5 times less than Broccoli Broccoli
Fats 1% 82% 0.4g 83.3 times less than Cheese Cheese
Carbs 11% 25% 33.5g 1.2 times more than Rice Rice
Calories 6% 66% 127kcal 2.7 times more than Orange Orange
Calcium 3% 46% 27mg 4.6 times less than Milk Milk
Iron 31% 28% 2.5mg Equal to Beef Beef
Phosphorus 4% 86% 26mg 7 times less than Chicken meat Chicken meat
Potassium 9% 35% 310mg 2.1 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Vitamin C 73% 11% 66mg 1.2 times more than Lemon Lemon
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 94% 0.01mg 21.8 times less than Chicken meat Chicken meat
Threonine 0% 94% 0.04mg 17.6 times less than Beef Beef
Isoleucine 0% 95% 0.04mg 26.1 times less than Salmon Salmon
Leucine 0% 95% 0.06mg 41.9 times less than Tuna Tuna
Lysine 0% 95% 0.05mg 10 times less than Tofu Tofu
Methionine 0% 97% 0.01mg 13.7 times less than Quinoa Quinoa
Phenylalanine 0% 95% 0.04mg 18.6 times less than Egg Egg
Valine 0% 95% 0.04mg 48.3 times less than Soybean Soybean
Histidine 0% 96% 0.02mg 46.8 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 127
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
11%
Total Carbohydrate 34g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 27mg 3%

Iron 3mg 38%

Potassium 310mg 9%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Persimmon nutrition infographic

Persimmon nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169943/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.