What Is The Nutritional Value Of Persimmons? | Core Facts

Persimmons look like tiny orange pumpkins, taste a bit like honey, and hide a lot more nutrition than their size suggests. If you have ever stood in front of a produce shelf staring at Fuyu and Hachiya, wondering what you really get from this fruit, you are not alone. This breakdown walks through calories, macros, vitamins, minerals, and how they fit into everyday eating.

Most nutrition data for persimmons comes from Japanese types, where a typical fruit weighs around 168 grams with the stem and skin. That standard fruit is the reference point used by large databases such as USDA FoodData Central, so the numbers below line up with the figures dietitians and researchers use in their work.

The short version: persimmons are mostly water and carbohydrate, low in fat and protein, and rich in fiber and carotenoid pigments. They sit in the same calorie range as many other fruits but stand out for vitamin A, vitamin C, and certain plant compounds that give the flesh its deep orange color.

Persimmon Nutritional Value For Everyday Meals

Before looking at health angles, it helps to know exactly what you get from a single piece of fruit. Based on Japanese persimmons listed in USDA-linked data, one medium fruit (about 168 grams) gives roughly 118 calories, 31 grams of carbohydrate, just under 1 gram of protein, and about 0.3 grams of fat.

That macro split makes persimmon a classic fruit: energy mainly from natural sugars, plus a solid hit of dietary fiber. Around 6 grams of fiber from one fruit represents close to a quarter of a 25-gram daily target often suggested for adults, which is why dietitians like it as a snack or dessert swap.

Calories And Macros In One Medium Persimmon

The calorie count matters if you are tracking intake for weight management or blood sugar planning. A single fruit sits around 118 calories, which is similar to a medium apple but with a different vitamin profile. Of those 118 calories, about 94% come from carbohydrate, with the rest split between tiny amounts of protein and fat.

The carbohydrate content includes both simple sugars and fiber. The sugars deliver sweetness and quick energy, while the 6 grams of fiber slow the rise in blood glucose and help the fruit feel filling. For people who spread carbohydrate across the day, persimmon fits well as a snack portion or dessert after a meal rather than on an empty stomach alongside other sugary foods.

Vitamins And Minerals At A Glance

Persimmons carry a long list of micronutrients. One medium fruit delivers a strong dose of vitamin A (mainly from carotenoids), around 12.6 milligrams of vitamin C, about 1.2 milligrams of vitamin E, a few micrograms of vitamin K, and notable amounts of potassium, copper, and manganese.

While the exact percentages differ by variety and ripeness, that combination explains why persimmon shows up in research on antioxidant intake and heart health. A peer-reviewed review in the journal Nutrients describes persimmon as rich in carotenoids, proanthocyanidins, and other phenolics that contribute to its overall nutritional profile.

Table #1 after ~40%

Persimmon Nutrition Per One Medium Fruit (168 g)

Nutrient	Approximate Amount	Typical Daily Value %*
Calories	118 kcal	6%
Total Carbohydrate	31.2 g	11%
Dietary Fiber	6 g	22%
Protein	0.9–1 g	2%
Total Fat	0.3 g	0%
Vitamin A	≈ 136 µg RAE	15%
Vitamin C	12.6 mg	14%
Vitamin E	1.2 mg	8%
Vitamin K	4.4 µg	4%
Potassium	≈ 270 mg	6%
Copper	0.19 mg	21%
Manganese	0.59 mg	26%

*Daily value percentages use a 2,000-calorie reference intake and rounded figures.

What Is The Nutritional Value Of Persimmons For Your Health Goals?

Once the numbers are clear, the next question is how this fruit fits into day-to-day health goals. A medically reviewed breakdown from Healthline links persimmon intake with heart health, vision, and digestive comfort largely through its fiber, antioxidants, and vitamin content.

That does not mean a single fruit will change lab results on its own, but persimmon can slide into eating patterns that already line up with heart and gut friendly habits. The sections below show how each major nutrient group contributes.

Fiber, Blood Sugar, And Digestion

With about 6 grams of fiber per fruit, persimmon lands in a high-fiber category compared with many snack options. Soluble and insoluble fibers in fruits help slow gastric emptying, smooth out blood sugar swings, and keep bowel movements regular. Research on dietary fiber in general, including work referenced by the U.S. National Institutes of Health, links higher fiber intake with lower rates of heart disease and better cholesterol patterns.

If you live with diabetes or prediabetes, the carbohydrate load still matters, since each persimmon brings a meaningful amount of sugar. Many people in that situation treat persimmon as a planned carb portion paired with protein or fat, such as yogurt, nuts, or seeds, rather than adding it on top of an already heavy meal. That pairing helps slow digestion and makes the snack feel more balanced.

Antioxidants, Heart Health, And Cholesterol

The deep orange color of persimmon comes from carotenoids, including beta-carotene and beta-cryptoxanthin. These pigments act as vitamin A precursors and also function as antioxidants. A review in Nutrients notes that persimmon pulp and peel contain carotenoids, proanthocyanidins, and other phenolic compounds that show strong antioxidant activity in lab models.

An article from the American Heart Association points out that one persimmon packs around 6 grams of fiber and around half of a day’s vitamin A along with vitamin C and other nutrients. The piece links that mix of fiber and antioxidants with lower LDL cholesterol, better blood pressure patterns, and general cardiovascular health when the fruit sits inside a broader plant-forward eating style.

None of this makes persimmon a cure for heart disease, and it cannot replace prescribed treatment. Still, swapping a sugary dessert for this fruit adds fiber and antioxidant pigments without adding saturated fat or cholesterol, which lines up with common heart-healthy advice.

Vision, Immunity, And Skin Health

Vitamin A in persimmon comes mostly from carotenoid pigments that the body can convert to retinol as needed. Public health guidance on vitamin A notes that it helps night vision, keeps the outer layer of the eye healthy, and plays a part in immune defense and skin integrity.

Persimmon also contributes vitamin C and vitamin E, both of which act as antioxidants. Vitamin C helps maintain connective tissue and supports iron absorption from plant foods, while vitamin E protects cell membranes from oxidative stress. The combination gives this fruit a small but useful place alongside leafy greens, citrus, and other colorful produce in an eye and skin friendly eating pattern.

Table #2 after ~60%

Key Persimmon Nutrients And How They Help

Nutrient	Approx Amount Per Fruit	Role In Your Body
Fiber	6 g	Helps bowel regularity, softens stool, moderates blood sugar, and aids cholesterol control.
Vitamin A (from carotenoids)	≈ 136 µg RAE	Helps night vision, keeps eye surfaces healthy, and contributes to immune defense.
Vitamin C	12.6 mg	Supports collagen formation, iron absorption, and antioxidant protection in tissues.
Vitamin E	1.2 mg	Protects cell membranes from oxidative damage and works with vitamin C.
Potassium	≈ 270 mg	Helps maintain fluid balance and contributes to normal blood pressure regulation.
Copper	0.19 mg	Plays a role in energy production and connective tissue formation.
Manganese	0.59 mg	Involved in metabolism and antioxidant enzyme systems.

How To Eat Persimmons To Make The Most Of Their Nutrition

Real-world nutrition depends not just on what sits in a database, but on how you actually eat the fruit. Different varieties work in slightly different ways. Fuyu persimmons stay firm when ripe and can be sliced and eaten like apples, skin and all. Hachiya types are astringent until fully soft; if you eat them too soon, the tannins create a strong drying feeling in the mouth.

From a nutrition angle, the peel often carries more concentrated antioxidants and fiber than the pulp, as pointed out in the Nutrients review of persimmon composition. When the skin is thin and palatable, eating it along with the flesh gives you slightly more fiber and carotenoids per bite. If the skin feels tough or waxy, you still gain a lot from the orange pulp alone.

Simple Ways To Add Persimmons To Your Routine

You do not need a complex recipe to put persimmon nutrition to work. Here are easy ideas that keep the fruit’s natural sweetness and fiber front and center:

• Slice a firm Fuyu over plain yogurt with a sprinkle of nuts or seeds.
• Stir cubes of ripe fruit into warm oats along with cinnamon and a spoon of plain nut butter.
• Blend frozen persimmon pieces into a smoothie with berries and leafy greens.
• Bake very soft Hachiya pulp into quick breads instead of part of the sugar.
• Add thin slices to green salads for color and a gentle sweet note.

These pairings matter for nutrition. Combining persimmon with a source of fat, such as nuts, avocado, or full-fat yogurt, helps the body absorb fat-soluble carotenoids more efficiently. At the same time, adding protein and extra fiber can take the edge off the natural sugar content.

When You May Need To Be Careful With Persimmons

Most healthy adults can enjoy persimmons as part of a varied eating pattern without special precautions. Even so, a few situations call for extra care and a chat with a health professional before you change your intake in a big way.

Because persimmons are rich in natural sugars, people who manage diabetes, reactive hypoglycemia, or insulin resistance may need to count them as a carbohydrate portion instead of a “free” snack. Working with a dietitian can help you slot the fruit into meal plans in a way that keeps blood sugar within your target range.

In rare cases, large amounts of very unripe persimmon have been linked with bezoars (firm masses) in the stomach, mostly in older reports that mention high tannin intake. Those cases usually involve many pieces eaten without much variety in the rest of the diet. Ripe fruit in moderate amounts does not carry the same risk, especially when you eat plenty of fluids and other fiber sources through the day.

As with any high-fiber food, jumping from almost no intake to several fruits a day can cause gas, bloating, or cramping. Gradual changes tend to sit better. Drinking water across the day also helps fiber move smoothly through the gut.

Final Thoughts On Persimmon Nutrition

So, what is the nutritional value of persimmons in practical terms? Each fruit is a compact package of natural sugars, water, and fiber, backed by vitamins A, C, and E, along with potassium, copper, manganese, and a range of antioxidant plant compounds. Those nutrients connect persimmons with heart health, eye function, and digestive comfort when you eat them as part of a plant-forward pattern rich in vegetables, beans, whole grains, nuts, and seeds.

If you enjoy the flavor, it makes sense to treat persimmons as a seasonal upgrade to your fruit rotation. Swap them in for some desserts, add them to breakfasts, or mix them into salads. If you live with chronic health conditions or take medications that interact with potassium or vitamin K, talk with your doctor or dietitian about what serving size fits your situation.

Used in that thoughtful way, persimmons give more than just sweetness. They bring color to the plate, variety to the fruit bowl, and a well-rounded set of nutrients that can fit neatly into many eating patterns.