How Healthy Are Persimmons?

If you’re over the same old apples and oranges, consider biting into a persimmon. This orange-hued fall fruit may not be common in every U.S. grocery store, but it’s certainly worth seeking out.

“They’re absolutely delicious,” says registered dietitian Sereen Zawahri Krasuna, RD, LD. “If they were readily available to me all the time, I’d never stop eating them.”

And persimmons bring much more than flavor to the table. They’re rich in fiber and contain all kinds of nutrients good for heart health, digestion and more.

So, what exactly is a persimmon, and how healthy are they? Zawahri Krasuna shares the juicy details.

What are persimmons?

Persimmons are fruits native to East Asia, particularly China, Korea and Japan. They now also pop up in California and other warm, subtropical regions where the fruit typically ripens in the fall and early winter.

One raw Japanese persimmon (168 grams) contains about:

• 118 calories
• 31 grams of carbohydrates
• 1 gram of protein
• 6 grams of fiber
• 13 milligrams of calcium
• 270 milligrams of potassium
• 13 micrograms of folate
• 136 micrograms of vitamin A
• 12 micrograms of vitamin C
• 2 micrograms of vitamin E
• 4 micrograms of vitamin K

“Dried persimmons are considered a traditional food in a lot of East Asian cultures,” shares Zawahri Krasuna. “Persimmons are also seen as a symbol of harvest, abundance and good fortune.”

Types of persimmons

Some persimmons look a bit like a bright orange tomato, while others more closely resemble an acorn. Different varieties are eaten at different stages of ripeness, so it’s important to know which kind you’ve brought home.

Two of the most common Japanese varieties are:

• Fuyu persimmons: These round, tomato-like fruits are firm, crisp and sweet. You can bite into them raw or slice them like an apple and add them to salads or even a baked fruit crisp. “You don’t have to peel a Fuyu,” says Zawahri Krasuna.
• Hachiya persimmons: An unripe Hachiya can be unpleasantly bitter or dry, so these persimmons need to be extremely ripe and soft before you eat them. But once ripe, you can scoop out the flesh with a spoon or add it to oatmeal, smoothies and other baked goods.

Health benefits of persimmons

Eating a persimmon certainly won’t transform your health overnight. But working them into a balanced diet alongside other fruits and vegetables can help your body get the nutrients it needs.

Here are some of the benefits persimmons bring to the table.

1. Helps keep your digestion moving

A single persimmon can provide about 6 grams of fiber, making them a great choice if you’re looking to get more fiber in your diet.

“Fiber helps keep your bowels moving and helps you feel fuller longer,” says Zawahri Krasuna. “But we don’t consume enough of it in a traditional American diet.”

Fiber can also help:

• Lower cholesterol
• Manage blood sugars
• Improve weight loss

2. Supports your heart

Fiber-rich foods like persimmons are part of a heart-healthy diet because they help lower cholesterol and blood sugar levels.

Persimmons also contain potassium, which supports healthy blood pressure, as well as several antioxidants. Antioxidants help protect your cells from damage that contributes to inflammation and chronic disease.

Unripe persimmons get their dry, bitter taste from tannins, a kind of polyphenol (or plant-based antioxidant). Some research suggests the tannins in persimmons may affect cholesterol metabolism and reduce oxidative stress. But more research is needed in this area.

“That’s why it helps to think of persimmons as one food that can fit into a heart-healthy diet, rather than a single fruit that can lower your cholesterol or prevent heart disease,” clarifies Zawahri Krasuna.

3. Supports eye health

One persimmon contains 253 micrograms of beta-carotene, a plant pigment your body uses to make vitamin A. And vitamin A plays an important role in maintaining healthy vision.

“The beta-carotene in persimmons can be really good for eye health,” says Zawahri Krasuna. “It can help maintain eye tissue and protect against oxidative damage.”

But again, that doesn’t mean persimmons will improve your eyesight. But their nutrients can contribute to a diet that supports eye health.

4. Supports your immune system and skin

The vitamin C in persimmons and other fruits can boost your immune system.

It also supports the production of collagen, a protein that’s especially important for skin health and other connective tissues.

Are there any downsides to eating persimmons?

For most people, persimmons are just another nutritious fruit to add to the grocery list. But there are a few exceptions.

Because persimmons are high in fiber, you may want to curb how much you eat if you’re on a low-fiber diet.

In rare circumstances, like in cases of delayed stomach emptying, consuming large amounts of unripe persimmons can contribute to the formation of a bezoar. This is a mass of undigested food that can collect in the digestive tract. “Be cautious of this if you have gastroparesis,” warns Zawahri Krasuna.

If you’re buying dried persimmons, be aware of any added sugars, especially if you’re managing diabetes or watching your sugar intake.

For everybody else, the bigger challenge might be figuring out just where to buy a persimmon and how long to wait before you can eat them.

“You can usually find persimmons at local Asian food markets or you can ship them directly to your home from other areas,” says Zawahri Krasuna. “Just make sure you research how and when it’s best to eat the variety you buy and how long it takes for it to ripen.”