Persimmon Nutrition: Health Benefits of This Autumn Superfruit

Persimmons taste like dessert, but nutritionally they punch well above their weight. A single fruit delivers a remarkable amount of vitamin A, solid fiber, and a suite of antioxidants that most people aren’t getting enough of. And it does all this for under 120 calories.

Here’s what’s actually in a persimmon and why it matters.

Nutrition Facts: One Persimmon

The following is for one medium Japanese persimmon (Fuyu or Hachiya, about 168g), based on USDA data:

Nutrient	Amount	% Daily Value
Calories	118	—
Total Fat	0.3 g	<1%
Carbohydrates	31 g	11%
Dietary Fiber	6 g	21%
Sugars	21 g	—
Protein	1 g	2%
Vitamin A	2,733 IU	55%
Vitamin C	12.6 mg	14%
Manganese	0.6 mg	26%
Potassium	270 mg	6%
Copper	0.2 mg	9%
Vitamin B6	0.2 mg	8%
Vitamin E	1.2 mg	6%

A few things jump off that table. The vitamin A content is enormous. The fiber is impressive for a single fruit. And the calorie-to-nutrient ratio is excellent. You’re getting a lot of nutritional value per bite.

Key Nutrients, Explained

Vitamin A and Beta-Carotene

This is where persimmons really stand out. That deep orange color isn’t just pretty — it’s beta-carotene, and persimmons are loaded with it.

One medium persimmon provides over half your daily vitamin A needs. Your body converts beta-carotene into active vitamin A (retinol), which is essential for vision, immune function, and skin health. Beta-carotene is also a potent antioxidant on its own, helping to neutralize free radicals that contribute to cell damage and aging.

For context, a medium persimmon contains more beta-carotene than a medium carrot. Persimmons just don’t get the same PR.

Fiber

Six grams of fiber from a single fruit is significant. Most Americans get about 15 grams of fiber a day — well below the recommended 25-30 grams. One persimmon gets you a solid chunk of the way there.

Persimmon fiber is a mix of soluble and insoluble types. Soluble fiber helps lower cholesterol and regulate blood sugar by slowing digestion. Insoluble fiber keeps things moving through your digestive system and supports gut health.

The fiber content partially explains why persimmons are so satisfying to eat despite being relatively moderate in calories. They keep you full.

Manganese

One persimmon delivers about a quarter of your daily manganese needs. Manganese doesn’t get much attention, but it’s a workhorse mineral involved in bone formation, blood clotting, metabolism, and antioxidant defense. It’s a cofactor for the enzyme superoxide dismutase (SOD), one of your body’s most important built-in antioxidant systems.

Vitamin C

At 14% of daily needs per fruit, persimmons aren’t a vitamin C powerhouse like citrus — but they contribute meaningfully, especially during the fall months when you’re not eating as many berries or tropical fruits. Vitamin C supports immune function, collagen production, and iron absorption.

Potassium

A useful but not extraordinary 270 mg per fruit. Potassium supports healthy blood pressure, fluid balance, and nerve signaling. It adds up, especially if you’re eating persimmons regularly during the season.

Antioxidant Profile

Beyond the standard vitamins and minerals, persimmons contain several bioactive compounds that researchers have identified as potentially significant for health.

Tannins

Yes, the same tannins that make unripe Hachiyas inedible are actually antioxidants. In moderate amounts (and especially when consumed in ripe fruit where they’re partially bound), tannins have anti-inflammatory and antimicrobial properties. Research has linked fruit tannins to reduced oxidative stress and potential anti-cancer effects, though human studies are still early-stage.

Catechins and Gallocatechins

Persimmons contain catechins — the same class of antioxidants found in green tea. These compounds have been associated with reduced inflammation, improved blood vessel function, and lower LDL cholesterol oxidation. Persimmon leaf tea, popular in parts of Asia, is particularly high in these compounds.

Carotenoids Beyond Beta-Carotene

In addition to beta-carotene, persimmons contain lycopene, lutein, and zeaxanthin. Lutein and zeaxanthin are particularly important for eye health — they accumulate in the macula of the eye and help protect against age-related macular degeneration and cataracts.

Health Benefits

Heart Health

Several components in persimmons work together to support cardiovascular health. The fiber helps lower LDL cholesterol. The potassium supports healthy blood pressure. The tannins and catechins may improve blood vessel function and reduce inflammation in arterial walls.

A study published in the Annals of Nutrition and Metabolism found that persimmon fiber was particularly effective at binding bile acids in the gut, which helps reduce cholesterol absorption. The researchers noted that persimmon fiber outperformed apple fiber in this specific function.

Eye Health

The combination of beta-carotene, lutein, and zeaxanthin makes persimmons genuinely excellent for eye health. Beta-carotene converts to vitamin A, which is essential for night vision and overall eye function. Lutein and zeaxanthin protect the macula from blue light damage and oxidative stress.

Eating one persimmon a day during the season gives your eyes a meaningful boost of protective compounds.

Digestive Health

Six grams of fiber per fruit supports healthy digestion and regular bowel movements. The soluble fiber in persimmons also acts as a prebiotic, feeding beneficial gut bacteria.

One caution: persimmon tannins, especially from less-ripe fruit or in excessive quantities, can have a constipating effect for some people. Stick to ripe fruit and moderate portions, and this shouldn’t be an issue.

Blood Sugar Management

Despite their sweetness, persimmons have a moderate glycemic index (around 50 for Fuyu and slightly lower for Hachiya). The high fiber content slows sugar absorption, preventing the sharp blood sugar spikes you’d get from a similar amount of sugar in processed form.

Research published in Food Chemistry found that persimmon peel extract had anti-diabetic properties in animal studies, though this hasn’t been confirmed in humans yet.

Anti-Inflammatory Effects

The polyphenols in persimmons — tannins, catechins, and various flavonoids — have demonstrated anti-inflammatory activity in laboratory studies. Chronic low-grade inflammation is linked to heart disease, diabetes, and certain cancers. While eating persimmons alone won’t prevent these conditions, the anti-inflammatory compounds are a meaningful contribution to an overall healthy diet.

How Persimmons Compare to Other Fall Fruits

Per serving	Persimmon (1 fruit)	Apple (1 medium)	Pear (1 medium)	Pomegranate (1/2 cup seeds)
Calories	118	95	101	72
Fiber	6 g	4.4 g	5.5 g	3.5 g
Vitamin A (IU)	2,733	98	28	13
Vitamin C (mg)	12.6	8.4	7.5	8.9
Manganese (mg)	0.6	0.05	0.08	0.1

The vitamin A comparison is almost absurd. Persimmons deliver roughly 28 times more vitamin A than an apple. On fiber, they lead the pack as well. They’re slightly higher in calories, mostly because they’re a bit bigger and sweeter, but the nutrient density more than compensates.

Persimmon Leaves

A quick note on something outside the fruit itself. In Korea and Japan, persimmon leaves are used to make tea (kaki no ha cha in Japanese). The leaves contain high concentrations of vitamin C, flavonoids, and tannins. Some research suggests persimmon leaf tea may have anti-hypertensive and anti-allergic properties. If you have access to a persimmon tree, the young leaves harvested in spring make a mild, pleasant tea.

Practical Takeaway

Persimmons are one of the most nutrient-dense fall fruits you can eat. The vitamin A alone makes them worth adding to your rotation, and the fiber, manganese, and antioxidant compounds are real bonuses rather than marketing hype.

During peak season (November and December), eating a persimmon a day is an easy, delicious way to boost your intake of nutrients that many people fall short on — especially vitamin A and fiber. They work as a dessert replacement, a snack, a salad ingredient, or a smoothie base, and every form delivers the same nutritional core.

Pair persimmons with nutrient-dense seasonal vegetables like kohlrabi — which leads brassicas on fiber and potassium — for a well-rounded autumn plate.

The hardest part about persimmon nutrition is the short season. Stock up when you can — freeze Hachiya pulp, dry Fuyu slices — and stretch the benefits as far into winter as possible.