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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

Complete nutrition and health benefits analysis for Persimmon

Persimmon

Introduction

Persimmons have been cultivated by people for thousands of years. They originated in China and have spread throughout the world since.

Persimmons belong to the genus Diospyros and the Ebenaceae family. Having many varieties, the most popular ones today are considered to be the Japanese or Asian persimmons, scientifically named Diospyros kaki, more 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 eaten 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 astringent common persimmon, also named Diospyros virginiana, eastern or American persimmon.

Macronutrients and Calories

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

Calories in Persimmon

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

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

Persimmons are 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 twenty percent of those carbohydrates, with the rest consisting of sugars.

Protein in Persimmon

A 100g of this fruit, equalling around 4 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, vitamin B1, vitamin B2, vitamin B3 and vitamin B6.

This fruit completely lacks vitamin D, vitamin B12 and the folic form of vitamin B9 (1).

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.

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. Particularly some prevalent components found in persimmon leaves and fruits are flavonoid oligomers, phenolic acids and catechin (2).

Glycemic Index

Persimmons have a glycemic index of 50, which makes 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

Persimmons have a pH value of 4.42- 4.70, making it an acidic fruit (5).

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. PRAL shows the capacity of base or acid production of the food, inside the organism.

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Persimmon nutrition infographic

Persimmon nutrition infographic
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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.

A 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, as well as regulating intracellular mechanisms related to lipids (8).

However, due to the carbohydrate 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 the net intake of carbohydrates to be 15-30g 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 less 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 hypotensive effects of persimmons (9).

Atkins

In the first phase of the Atkins diet you’re encouraged to eat 12-15g 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 a great choice for this diet.

Vegan/ Vegetarian/ Pescetarian

Persimmons are naturally grown as fruits, therefore 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

As most other foods, persimmons are fine to use during the eating periods but have to be refrained from during the fasting periods.

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. One persimmon can contain 4 to 9g of carbs, depending on the variety.

Anti Inflammatory

Persimmons are a great source of vitamin C and other phytochemical antioxidants, therefore can help ease inflammatory processes (12).

BRAT

Persimmons can be used to treat diarrhea due to a weak digestive system (13).

 

Sources.

  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
Profession: Yerevan State Medical University
Last updated: December 03, 2020

Important nutritional characteristics for Persimmon

Persimmon
50 (low)
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)
Calories
127
89% Vitamin C
75% Carbs
72% Iron
65% Potassium
54% Calcium
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 Carbs, Iron, Potassium, and Calcium.

Persimmon Glycemic index (GI)

Source:

https://academic.oup.com/ajcn/article/83/5/1161/4649595

50

Check out similar food or compare with current

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

NEW 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
details
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
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Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
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
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
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

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: 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: mg of 11 mg 0%
Copper: mg of 1 mg 0%
Manganese: mg of 2 mg 0%
Selenium: µg of 55 µg 0%
Choline: mg of 550 mg 0%

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

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

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.
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