Persimmon nutrition, glycemic index, calories and weight loss
Complete nutrition and health benefits analysis for Persimmon
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.
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.
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).
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.
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).
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).
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.
Look at our nutrition infographic
Persimmon nutrition infographic
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 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.
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).
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).
Persimmons have been cultivated in the Mediterranean area for more than a century (11). It fits this diet.
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.
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.
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.
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.
Persimmons are a great source of vitamin C and other phytochemical antioxidants, therefore can help ease inflammatory processes (12).
Persimmons can be used to treat diarrhea due to a weak digestive system (13).
Important nutritional characteristics for Persimmon
Persimmon Glycemic index (GI)
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
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|
|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|
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.