Persimmon
Persimmon is a sweet, nutrient-dense fruit rich in fiber, potassium, and carotenoids. Its high antioxidant content and moderate glycemic impact make it a valuable addition to longevity-focused diets.
Variants (2)
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C10.5 mg12% DV
- Vitamin E1.0 mg7% DV
- Thiamin0.04 mg3% DV
- Vitamin K3.6 mcg3% DV
- Folate11.2 mcg3% DV
- Vitamin A113.4 iu2% DV
- Riboflavin0.03 mg2% DV
- Choline10.6 mg2% DV
- Niacin0.14 mg<1% DV
- Manganese0.50 mg22% DV
- Copper0.16 mg18% DV
- Potassium225.4 mg5% DV
- Magnesium12.6 mg3% DV
- Phosphorus23.8 mg2% DV
- Selenium0.84 mcg2% DV
- Zinc0.15 mg1% DV
- Iron0.21 mg1% DV
- Calcium11.2 mg<1% DV
- Sodium1.4 mg<1% DV
- Polyunsaturated Fat0.06 g
- Monounsaturated Fat0.05 g
- Saturated Fat0.03 g
- Lycopene~7.0 mg
- Beta-carotene~7.0 mg
- Carotenoids~8.4 mg
- Choline~210 mg
- Polyphenols~210 mg
Score · 71/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese15% DV
- Copper13% DV
- Vitamin C8% DV
- Vitamin E5% DV
- Potassium3% DV
Overview
Persimmons (Diospyros kaki) are ancient fruits native to East Asia, cultivated for over 2,000 years. They contain unique bioactive compounds including proanthocyanidins, flavonoids, and carotenoids (particularly beta-carotene) that contribute to their deep orange hue. With 3.6g of fiber per 100g, persimmons support digestive health and prebiotic function. The fruit's potassium content (161mg/100g) supports cardiovascular regulation and electrolyte balance. Persimmons are particularly rich in soluble fiber, which aids glycemic control and cholesterol management—important factors in cardiovascular longevity. Their polyphenol profile, especially tannins in astringent varieties, demonstrates anti-inflammatory properties in observational studies. Ripe persimmons have lower tannin content and better digestibility. The high carotenoid concentration supports eye health and may reduce age-related macular degeneration risk. Persimmons are also among the few fruits containing choline (7.6mg/100g), essential for cognitive function and methylation pathways. Their relatively low caloric density (70 kcal/100g) with high satiety makes them suitable for weight management strategies associated with longevity.
Health Benefits (5)
- Improved cardiovascular function and blood pressure regulationmoderatePotassium and polyphenols reduce sodium-dependent hypertension, while proanthocyanidins improve endothelial function and reduce arterial stiffness
- Enhanced glycemic control and reduced diabetes riskmoderateSoluble fiber slows glucose absorption, while polyphenols inhibit alpha-glucosidase enzymes, reducing postprandial blood glucose spikes
- Reduced oxidative stress and inflammation markersmoderateCarotenoids (beta-carotene, lycopene) and flavonoids quench free radicals; tannins modulate NF-κB inflammatory pathways
- Improved cholesterol profile and liver functionemergingSoluble fiber binds bile acids, increasing cholesterol excretion; polyphenols upregulate hepatic lipid metabolism genes
- Enhanced cognitive function and neuroprotectionemergingCholine supports acetylcholine synthesis; carotenoids and flavonoids cross the blood-brain barrier to reduce neuroinflammation
Food Pairings
- ·Pair with nuts (almonds, walnuts) because fat enhances absorption of fat-soluble carotenoids and extends satiety
- ·Combine with Greek yogurt or kefir because probiotics and persimmon fiber synergize for prebiotic effects and gut microbiota diversity
- ·Mix with cinnamon because polyphenols in cinnamon potentiate glycemic control effects of persimmon's fiber
- ·Pair with leafy greens (spinach, arugula) because vitamin K from greens synergizes with persimmon's minerals for bone metabolism
Practical Tips
- ·Select astringent varieties (Hachiya) and allow full ripening (soft texture) to minimize tannin bitterness and maximize digestibility and polyphenol availability
- ·Store unripe persimmons at room temperature away from ethylene sources; ripe persimmons refrigerate for up to 5 days to extend shelf life
- ·Consume whole fruit rather than juice to retain fiber content; whole persimmons provide sustained glucose release versus juice's rapid absorption
- ·Pair with protein or fat source at meals to moderate glycemic response and improve nutrient absorption efficiency
- ·Limit intake to 1-2 medium persimmons daily due to natural sugar content (18.6g carbs/100g); portion control important for metabolic health
Optimal Timing
Midday consumption aligns with natural circadian insulin sensitivity peaks; fiber and carbohydrate content support afternoon energy without sleep disruption
- · evening (within 2 hours of bedtime due to natural sugars affecting blood glucose during sleep)
Persimmons break fasts due to carbohydrate content; best consumed with balanced meals containing protein and fat
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower persimmon is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about persimmon
What is persimmon?
Persimmon is classified as a fruit. Persimmon is a sweet, nutrient-dense fruit rich in fiber, potassium, and carotenoids.
Is persimmon healthy?
Persimmon scores 71/100 in Formulate, making it a solid choice. Its strongest contributions come from Manganese, Copper, Vitamin C. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is persimmon high in protein?
Not particularly. A 140 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Is persimmon high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 5 g of fiber (~18% of the 28 g daily value).
What vitamins and minerals are in persimmon?
In a 140 g serving, persimmon is highest in Manganese (~22% DV), Copper (~18% DV), Vitamin C (~12% DV).
Is persimmon keto-friendly?
Not really. A 140 g serving has about 21 g of net carbs (26 g total minus 5 g fiber).
When is the best time to eat persimmon?
Best in the midday. Midday consumption aligns with natural circadian insulin sensitivity peaks; fiber and carbohydrate content support afternoon energy without sleep disruption
How much persimmon should I eat?
A typical serving is around 140 g (~98 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating persimmon alongside several other fruit sources.
What pairs well with persimmon?
Persimmon pairs nicely with: Pair with nuts (almonds, walnuts) because fat enhances absorption of fat-soluble carotenoids and extends satiety; Combine with Greek yogurt or kefir because probiotics and persimmon fiber synergize for prebiotic effects and gut microbiota diversity; Mix with cinnamon because polyphenols in cinnamon potentiate glycemic control effects of persimmon's fiber; Pair with leafy greens (spinach, arugula) because vitamin K from greens synergizes with persimmon's minerals for bone metabolism.
Supplements that mirror Persimmon's nutrient profile
Encyclopedia entries that supply the same signature nutrients persimmon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Persimmon
These are the nutrients persimmoncontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.