Key Takeaways

  • Persimmons are rich in fiber, which supports digestion and promotes heart health.  
  • The antioxidants in persimmons can reduce inflammation and support immune and eye health.  

While accessing fresh fruit in the fall and winter can be a struggle if you live in a cold climate, you may have noticed persimmons popping up in your local grocery store. These sweet, bright orange fruits are in season during the fall and early winter and offer a host of health benefits.

Persimmon Nutrition Facts

There are several varieties of persimmons, including the Fuyu, Hachiya, and kaki types. While their seasonal periods differ slightly, overall, peak persimmon season runs from October through January.

“Persimmons are pretty versatile since they have a sweet, honey-like flavor,” said Samantha M. Coogan, MS, RDN, director of the didactic program in nutrition and dietetics and senior lecturer at the University of Nevada, Las Vegas. “They can be eaten raw, as you would an apple or pear, dried, or cooked.”

One persimmon, which is roughly 168g, has about:

  • 120 calories
  • 32g carbohydrate
  • ~1g protein
  • 0.3g fat
  • 6g of fiber

Persimmons are rich in fiber, vitamins, minerals, and antioxidants, offering a range of health benefits as a result.

They Contain Antioxidants That Fight Inflammation

Due to persimmons’ antioxidant profile, they may help reduce inflammation, Coogan said.

Their antioxidant profile includes:

  • Beta-carotene: This converts to vitamin A in the body and supports eye health.
  • Vitamins A, C, and E: These support eye, immune system, and skin health.
  • Quercetin and kaempferol: These are flavonoids that support heart health by reducing blood pressure and helping to reduce LDL cholesterol.
  • Riboflavin (B2): This helps fight off free radical damage, assists in macronutrient metabolism, supports hair, skin, and eye health, and possibly helps prevent migraine symptoms.

They May Boost Heart Health

In addition to the heart health benefits of their flavonoids, persimmons also contain folate, which may play a role in reducing the risk of heart disease.

“They also provide phytochemicals, which are healthy for your heart,” added said Joan Salge Blake, RDN, a dietitian and nutrition professor at Boston University.

Persimmons also contain heart-healthy minerals, including potassium and manganese, both of which help to regulate blood pressure. Plus, the fiber in persimmons can also positively impact heart health by helping to reduce LDL cholesterol, Coogan added.

“Fiber will bind to fat and bile salts to remove them from the bloodstream,” she said. “Furthermore, fiber is essential for blood sugar regulation.”

They Are Good for Digestion

All that fiber is also really good for your digestion.

Fiber is essential for proper digestive health, Coogan said. It helps to keep your bowel movements regular, keeps you feeling full, and also helps slow down carbohydrate digestion by forming a gel-like substance that slows the absorption of glucose in the bloodstream.

In this way, fiber supports both proper digestion and heart health. “Most American adults are falling short of their fiber intake, so persimmons are a sweet way to add more to their diet,” Blake said.

They Are a Good Source of Hydration

Similar to other hydrating fruits like watermelon, persimmons are a great source of hydration. These fruits have a high water content, with some studies suggesting it may be as much as 80.3%.

Their high water content, combined with all the minerals, electrolytes, and fiber they provide, make eating persimmons regularly a great way to stay sufficiently hydrated.

Mental Health, Brain Health, and More

Many of the nutrients in persimmons offer support for both mental and brain health, Coogan said. This includes folate and magnesium for mental health, as well as thiamin (B1) for brain health.

Research also suggests that the antioxidants in persimmons may protect cognitive function.

In addition to supporting mental health, folate also aids in the production of red blood cells, while magnesium supports bone health. Persimmons also contain phosphorus, which helps with nerve and cellular function as well as bone and teeth health, she added.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. USDA. Persimmons, Japanese, Raw.

  2. Butt MS, Sultan MT, Aziz M, et al. Persimmon (Diospyros kaki) fruit: hidden phytochemicals and health claims. EXCLI Journal. 2015;14:542. doi:10.17179/excli2015-159

  3. Direito R, Rocha J, Sepodes B, Eduardo-Figueira M. From diospyros kaki l. (Persimmon)Phytochemical profile and health impact to new product perspectives and waste valorization. Nutrients. 2021;13(9):3283. doi:10.3390/nu13093283

  4. Zhao J, Chen Z, Li L, Sun B. UHPLC-MS/MS analysis and protective effects on neurodegenerative diseases of phenolic compounds in different parts of Diospyros kaki L. cv. Mopan. Food Research International. 2024;184:114251. doi:10.1016/j.foodres.2024.114251

Mira Miller bio

By Mira Miller

Miller is a journalist specializing in mental health, women’s health, and culture. Her work is published in outlets ranging from Vice to Healthnews.

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