What Vitamins Do Persimmons Have? | Nutrients In This Fruit

Persimmons look like little orange suns on the fruit stand, and they taste just as bright. Behind that soft, honeyed flavor sits a solid package of vitamins that can help round out your day’s intake. If you like to know exactly what you are getting from your food, it makes sense to ask what vitamins ride along in each slice of this seasonal fruit.

This guide walks through the main vitamins in persimmons, how much you get in a typical serving, and how that lines up with standard daily values. You will also see how to fit persimmons beside other foods so your overall pattern stays balanced, fiber-rich, and friendly to your goals.

What Vitamins Do Persimmons Have? Key Nutrients At A Glance

Nutrition data compiled from USDA-based databases shows that native persimmons are especially rich in vitamin C and vitamin A precursors, with smaller amounts of vitamin E and several B vitamins per 100 grams of raw fruit. A small fruit (about 25 grams) gives you a starter dose, while 100 grams brings the numbers up to more meaningful portions of daily needs.

In broad strokes, persimmons provide:

• A large share of the daily value for vitamin C in a 100 gram portion.
• Carotenoids that the body can convert to vitamin A, measured as vitamin A RAE.
• Some vitamin E, a fat-soluble antioxidant vitamin.
• Small amounts of B vitamins such as thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9).

Those vitamins sit on top of a base of carbohydrate, fiber, potassium, and iron, which round out the fruit’s profile.

Vitamins In Persimmons For Daily Needs

To understand what those numbers mean in practice, it helps to compare persimmon vitamins with daily reference values. The U.S. Food and Drug Administration’s Daily Values table lists 90 milligrams of vitamin C and 900 micrograms RAE of vitamin A for adults and children over four, with 700 micrograms RAE for adult women. These label values sit close to the Recommended Dietary Allowances described by the National Academies and the NIH Office of Dietary Supplements.

When you line up persimmon data against those targets, a 100 gram portion often covers a big share of vitamin C needs and a modest slice of vitamin A needs, with smaller contributions from vitamin E and B vitamins. That makes persimmons a handy fruit to rotate in during colder months when citrus and leafy greens might already be carrying much of the load.

Vitamin C: Bright Protection In Every Slice

Native persimmons hold around 66 milligrams of vitamin C per 100 grams, which works out to roughly 70–90 percent of an adult’s daily value on most labels. That means a generous serving can handle a big share of your daily target, especially if you already eat other fruits and vegetables through the day.

Vitamin C helps the body form collagen, absorb non-heme iron from plant foods, and keep various cellular processes running properly. The NIH Office of Dietary Supplements notes that adults typically need about 75–90 milligrams per day, with smokers advised to take in an extra 35 milligrams. Getting that amount from food rather than high-dose pills lines up well with advice from major health agencies.

Persimmons sit beside oranges, kiwis, and peppers on the list of high vitamin C foods. You do not have to rely on them as your only source, but they can easily push your total intake into a comfortable range.

Vitamin A And Carotenoids: Color That Feeds Your Eyes

The deep orange color of persimmons comes from carotenoids, including beta-carotene and beta-cryptoxanthin. Data drawn from USDA-based charts places vitamin A activity (measured as vitamin A RAE) at around 81 micrograms per 100 grams of native persimmon, backed by several hundred micrograms of carotenoids that the body can convert to vitamin A.

On current FDA label values, adults and children over four use 900 micrograms RAE as the reference value for vitamin A. Harvard’s Nutrition Source notes that vitamin A contributes to normal vision, immune defenses, and growth. A 100 gram serving of persimmon does not meet the full daily value on its own, yet it adds a helpful portion alongside other carotenoid-rich foods such as carrots, sweet potatoes, and leafy greens.

Because persimmons contain provitamin A carotenoids rather than large amounts of preformed retinol, they fit comfortably into a varied pattern that also includes fortified dairy or eggs, without pushing vitamin A intake toward upper limits described by agencies such as the NHS.

Vitamin Breakdown Of Persimmons Per 100 Grams

The table below uses values drawn from USDA-based nutrition databases to show approximate vitamin amounts in 100 grams of raw native persimmon. Actual numbers shift with variety and ripeness, so treat these as ballpark figures rather than lab results for every single fruit.

Vitamin	Approx. Amount Per 100 g	What It Mainly Helps
Vitamin C	~66 mg	Collagen formation, iron absorption, antioxidant activity
Vitamin A (as carotenoid activity)	~81 mcg RAE	Normal vision, immune function, growth and development
Vitamin E	~1.5 mg	Protection of cell membranes from oxidative damage
Thiamin (Vitamin B1)	~0.03 mg	Energy metabolism and normal nerve function
Riboflavin (Vitamin B2)	~0.02 mg	Energy release from food, healthy skin and eyes
Niacin (Vitamin B3)	~0.1 mg	Energy metabolism and maintenance of skin and nerves
Folate (Vitamin B9)	Small amount	DNA synthesis and cell division
Vitamin K	Trace	Normal blood clotting and bone health

Other Vitamins In Persimmons: E, K, And B Group

Even though vitamin C and vitamin A activity grab the headlines, persimmons still bring other vitamins to the table. The overall amounts are smaller, yet they still contribute to daily totals, especially when paired with grains, legumes, nuts, seeds, and leafy vegetables through the rest of the day.

Vitamin E: Gentle Help For Cell Membranes

Persimmons supply around 1.5 milligrams of vitamin E in each 100 gram portion, which is roughly 10 percent of the 15 milligram daily value used on U.S. labels. Vitamin E helps protect cell membranes from free-radical damage, working alongside other antioxidant compounds in fruits and vegetables.

Because vitamin E is fat-soluble, it absorbs better when you eat persimmons with some dietary fat. A snack of sliced persimmon with a handful of nuts, yogurt, or a small portion of seeds can make that vitamin E easier for the body to handle while also adding protein and extra minerals.

B Vitamins And Folate For Energy Metabolism

On their own, persimmons are not a powerhouse for B vitamins, yet they still add small amounts that count toward daily values. Thiamin, riboflavin, and niacin help enzymes that manage energy release from carbohydrate, fat, and protein. Folate plays a role in DNA synthesis and cell division, which matters during periods of growth and pregnancy.

FDA Daily Values list 1.2 mg for thiamin, 1.3 mg for riboflavin, 16 mg niacin, and 400 mcg DFE for folate in adults and children over four years old. Persimmons only contribute a small fraction of those targets, which is why they work best as part of a wide mix of foods that also includes legumes, whole grains, leafy greens, and fortified products.

How Persimmons Fit Into Your Vitamin Intake

Daily values and RDAs are helpful, but most people think in servings, not grams. A typical small native persimmon without seeds and skin weighs around 25 grams, while a generous bowlful of sliced fruit can reach 100 grams or more.

With that in mind, you can picture a rough pattern like this:

• One small fruit (about 25 g) adds a modest vitamin C boost to breakfast or a snack.
• Four small fruits, or one large serving of sliced persimmon (about 100 g), can take care of most of your vitamin C goal for the day.
• The same 100 g serving adds some vitamin A activity, vitamin E, and B vitamins, though other foods will still carry much of the load.

People who already eat plenty of vegetables, citrus, berries, and leafy greens may see persimmons as a seasonal bonus. Those who feel their fruit intake runs low can use persimmons as an easy way to raise vitamin C intake without large changes to their routine.

Persimmon Servings And Approximate Vitamin Coverage

The table below compares small and larger servings of native persimmon with adult Daily Values, using vitamin amounts discussed above and FDA label values. It gives a rough sense of how far each serving takes you toward those targets.

Nutrient	Approx. Share Of DV From 100 g Persimmon	What That Means Day To Day
Vitamin C	70–90%	One solid serving nearly covers label targets for most adults.
Vitamin A (RAE)	Around 9–12%	Adds to intake from carrots, greens, eggs, or fortified dairy.
Vitamin E	About 10%	Pairs nicely with nuts, seeds, or plant oils to reach daily goals.
Thiamin (B1)	~2–3%	Small help alongside whole grains and legumes.
Riboflavin (B2)	~1–2%	Minor bump when eaten with dairy or fortified grains.
Niacin (B3)	Under 1%	Plays a tiny part next to meat, fish, and legumes.
Folate (B9)	Small share	Helps round out intake from greens, beans, and fortified foods.

Practical Ways To Use Persimmon Vitamins

Once you know the vitamin profile, the next step is turning that knowledge into simple, tasty habits. The goal is not to chase numbers with a calculator but to use persimmons as one more colorful option in a pattern filled with whole foods.

Pair Persimmons With Complementary Foods

Because vitamin C helps the body absorb non-heme iron from plant foods, pairing persimmons with iron-rich beans, lentils, or leafy greens can make plant iron easier to handle. A salad with spinach, chickpeas, and sliced persimmon, or a bowl of steel-cut oats topped with chopped persimmon and seeds, checks several boxes at once.

Adding a source of healthy fat, such as nuts or yogurt, can also help with vitamin E absorption and raise overall satiety, so a persimmon snack lasts longer.

Rotate Persimmons With Other Vitamin-Rich Fruits

Instead of eating the same fruit every day, you can rotate persimmons with citrus, berries, kiwis, and melons across the week. That approach spreads your intake of vitamin C, carotenoids, and other phytochemicals across a wider range of foods, which aligns well with advice from public health nutrition programs.

For instance, a day that includes a persimmon with breakfast, a citrus fruit at lunch, and a serving of berries at night can easily meet vitamin C goals while keeping flavors varied and interesting.

Keep Sugar Content And Portions In Perspective

Persimmons taste very sweet because they carry a fair amount of natural sugar along with their vitamin and fiber content. A 100 gram serving can contain over 30 grams of carbohydrate, mostly from natural sugars.

For most healthy people, that is no problem when the fruit replaces desserts or sweetened snacks. Those managing conditions such as diabetes or working with a dietitian on structured carbohydrate goals may need to count persimmons toward their meal plan and keep portions moderate. In those cases, a small fruit eaten with a meal rather than alone often works better.

Final Thoughts On Persimmon Vitamins

Persimmons are more than a seasonal treat; they bring a serious dose of vitamin C, a modest but helpful amount of vitamin A activity, and smaller contributions from vitamin E and B vitamins. When you stack that profile next to standard Daily Values from agencies such as the NIH and FDA, a 100 gram serving looks like an easy way to boost vitamin C and add colorful carotenoids to your plate.

If you already enjoy the taste of persimmons, you can feel good knowing that each sweet bite also carries a useful mix of vitamins. If you are new to the fruit, starting with a sliced persimmon in yogurt, oatmeal, or salad is a simple way to see how it fits your routine while contributing meaningfully to your daily nutrient intake.