Persimmon Nutrition and Health Benefits

Persimmon nutrition depends on the food form and portion. This guide uses raw Japanese persimmon, rather than dried fruit, a leaf tea or a concentrated extract.

Two familiar varieties offer different eating experiences. Fuyu can be crisp when ready to eat; Hachiya needs to become very soft. Knowing which you bought matters more than judging all persimmons by color alone.

Persimmon nutrition facts

The USDA record is for raw Japanese persimmons. Its reference fruit weighs 5.9 oz (168 g); your fruit may be larger or smaller.

Source: USDA FoodData Central: Persimmons, japanese, raw (FDC ID 169941); official SR Legacy download. % Daily Value (DV) uses FDA values for a 2,000-calorie diet.

The serving column scales every reported nutrient by the same weight. It doesn’t imply that every Fuyu or Hachiya weighs exactly that amount or that the two cultivars have identical composition.

A half portion of that reference fruit weighs about 3 oz (84 g), supplying roughly 59 calories and 3 g fiber. This can be a useful starting portion when you’re deciding how fruit fits with a meal.

The table also contains about 31 g total carbohydrate and 21 g total sugars per reference fruit. Total carbohydrate includes fiber and other carbohydrate; adding the sugar and carbohydrate rows together would count some of the same material twice.

Daily Values are general label references, not a personalized prescription. A weighed serving gives you a better estimate than guessing from the apparent size of a whole fruit.

Who should be careful with persimmons?

People with previous stomach surgery, a history of bezoars or impaired stomach emptying should seek individual advice before eating persimmons. A bezoar is a mass of material that collects in the digestive tract.

A 1993 retrospective case-control study, Pathogenetic aspects of persimmon bezoars, found an association between persimmon intake and bezoars, including a stronger association with unpeeled fruit. This type of study identifies associations in selected patients; it doesn’t tell us the chance for every healthy shopper.

The warning is therefore specific rather than a reason to fear every serving. Ripeness, the amount eaten and the person’s digestive history matter. Peeling alone isn’t a guarantee against a bezoar.

If your clinician has prescribed a low-fiber or modified-texture diet, follow that advice rather than the general fiber suggestions below. A nutrient benefit for the population can be unsuitable during a particular illness or recovery.

Health benefits of persimmon

The clearest persimmon benefits come from measured nutrients. They don’t establish that the fruit treats a disease.

Adds useful dietary fiber Strong evidence

A reference fruit supplies about 6 g fiber, roughly 22% of the FDA Daily Value. This is a meaningful contribution from one food.

NIDDK recommends adequate fiber and gradual increases for bowel health. If you currently eat little fiber, start with a smaller portion and increase gradually as tolerated. Keep the bezoar and prescribed-diet cautions separate from routine advice.

Contributes vitamin A activity Strong evidence

The fruit provides about 136 mcg vitamin A RAE, or 15% DV. RAE means retinol activity equivalents, a way of expressing vitamin A activity from different sources.

NIH ODS describes vitamin A’s role in normal vision and immune function. Some plant carotenoids can be converted to vitamin A. That doesn’t mean a persimmon corrects an eye disorder or gives extra protection from infections.

Provides some vitamin C Strong evidence

A reference fruit supplies about 13 mg vitamin C, around 14% DV. This helps contribute to daily intake, though it isn’t the highest vitamin C choice among fruits.

Vitamin C is needed for collagen formation and helps the body absorb iron from plant foods. A normal food contribution is different from a high-dose supplement or a claim about disease prevention.

Fuyu vs Hachiya: which can you eat firm?

Fuyu is the familiar firm-eating variety. Hachiya is an astringent variety that should be very soft before you eat its flesh.

Ask the seller for the variety if the display is unclear. Shape is a clue, not a complete identification system for every cultivar. Don’t force yourself to eat fruit that leaves an unpleasant, puckering mouthfeel.

The single USDA record used here doesn’t support a precise claim that one variety contains more fiber or vitamin A than the other. Choosing a texture you enjoy is a more defensible reason to prefer one.

How to choose and eat persimmons

Choose sound fruit and match its readiness to your intended use. Wash it before cutting, remove the leafy top and check for seeds as you prepare it.

UC San Diego’s community health guide recommends smooth, brightly colored Fuyu fruit and explains the firm-versus-soft distinction. Start with one or two fruits if you’re learning when a variety is ready.

1. Identify the variety. Ask whether it should be eaten firm or very soft.
2. Inspect the fruit. Avoid visible mold, leaking areas or substantial damage.
3. Wash under running water. FDA advises against washing produce with soap or detergent.
4. Prepare for the eater. Slice firm fruit into an appropriate size or scoop very soft flesh.
5. Keep the portion visible. Put what you intend to eat in a bowl rather than repeatedly cutting more.

Plain slices can accompany breakfast or a meal. Soft flesh can be spooned over a suitable yogurt or stirred into oatmeal. These suggestions don’t have calculated recipe totals.

For a fruit bowl, consider both texture and timing. Cut only what you need, use clean utensils and refrigerate the remainder promptly. Adding cream, syrup or sweetened toppings changes the finished dish’s nutrition.

How should you store persimmons?

Allow fruit that needs further ripening to reach the appropriate stage, then refrigerate. Separate ready-to-eat fruit from fruit you are still waiting on.

Handle very soft fruit gently in a container that supports it. A ripe texture is different from spoilage: mold, leakage or other deterioration aren’t signs to ignore because Hachiya is supposed to soften.

Follow a packaged product’s storage instructions. FoodSafety.gov recommends keeping the refrigerator at 40°F (4°C) or below and refrigerating perishable food within two hours, or one hour above 90°F (32°C).

Fresh vs dried persimmons

Use different nutrition information for dried persimmons. Drying removes water, so equal weights of fresh and dried fruit don’t represent equal amounts of original fruit.

A dried product may also have a serving size that is much smaller than a whole fresh fruit. Check its label and whether ingredients were added instead of multiplying the fresh table by the number of dried pieces.

The digestive warning shouldn’t disappear when the package says dried. Anyone advised to avoid persimmons because of a bezoar history should ask their care team about all forms.

Browse more fruit guides or read our editorial policy.

Persimmon vs other fall fruits

Persimmons arrive in stores in autumn alongside apples, pears and pomegranates. Here’s how they compare per 100 grams (about 3.5 oz), using USDA values:

Values from USDA FoodData Central for raw fruit.

Persimmons are a little higher in calories and natural sugar than apples and pears, but they’re also higher in fiber and are by far the best source of vitamin A of the four. A medium persimmon (about 168 g) provides around 136 mcg of vitamin A, roughly 15 percent of the daily value, mostly from beta-carotene, the pigment that gives the fruit its orange color.

All four fruits are good choices, and the healthiest approach is to eat a variety. Some easy ways to enjoy persimmons in autumn and winter:

• Slice firm Fuyu persimmons into salads with greens, nuts and a little cheese.
• Spoon very ripe Hachiya pulp over yogurt or oatmeal, or use it in place of banana in baking.
• Add persimmon slices to a cheese board alongside apples and pears.
• Blend ripe persimmon into smoothies for natural sweetness.

For more on another autumn favorite, see our pomegranate guide.

Persimmon FAQ