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The Persimmon – Nutrition, Benefits, and 5 Practical Ways for Weight Loss

orange persimmons on blue surface


Persimmons are vibrant, delicately sweet fruits native to China and Japan and now grown in various parts of the world. They are widely appreciated for their high nutritional value, especially their impressive antioxidant content.

Nutritional Profile

Per 100 grams, raw persimmons provide:

  • Calories: 81
  • Protein: 0.58 grams
  • Fat: 0.19 grams
  • Carbohydrates: 20.9 grams
  • Fiber: 3.6 grams
  • Vitamin C: 17.5% of the DV
  • Vitamin A: 55% of the DV
  • Manganese: 15% of the DV

Health Benefits

Persimmons come with an array of health benefits:

  • Potent Antioxidant Activity: Persimmons are rich in antioxidants, including vitamin A, vitamin C, and manganese, which fight against free radicals in the body.
  • Heart Health: The fiber content in persimmons contributes to a healthy heart by reducing bad cholesterol levels.
  • Improved Eye Health: High in vitamin A, persimmons promote good vision and help protect against age-related macular degeneration.

Potential Warnings

While persimmons are generally safe for consumption, a few warnings should be noted:

  • Tannin Content: Unripe persimmons contain high levels of tannins that can form a mass in the stomach, potentially leading to digestive issues. Therefore, always consume persimmons when they’re fully ripe.
  • Allergies: Like other fruits, some people might be allergic to persimmons, exhibiting symptoms such as itching, hives, and, in severe cases, difficulty breathing.

Weight Loss Benefits

Persimmons can aid in weight management:

  • Low-Calorie Count: Being low in calories, persimmons can be a great addition to a weight loss diet.
  • High Fiber Content: The fiber content in persimmons aids in controlling hunger and keeping you satiated, thus potentially reducing calorie intake.

Five Practical Ways to Incorporate Persimmons into Your Diet for Weight Loss

  1. Persimmon Salad: Add thinly sliced persimmons to your salad for a sweet touch. Their bright color and distinct flavor make for an excellent salad addition.
  2. Smoothie: Blend a ripe persimmon with some low-fat yogurt, a banana, and a little honey for a delicious, nutritious smoothie.
  3. Persimmon Tea: Persimmon tea, rich in vitamin C, can be a warm, comforting beverage during the colder months.
  4. Roasted Persimmons: Roast slices of persimmon in the oven until they caramelize for a sweet, guilt-free dessert.
  5. Persimmon Oatmeal: Dice some persimmons and add them to your morning oatmeal for a fiber-rich breakfast that will keep you full for hours.


Persimmons, with their bright color, sweet taste, and high nutritional value, are an excellent fruit to incorporate into a weight-loss diet. From salads to smoothies, oatmeal, and guilt-free desserts, there are numerous ways to enjoy this fruit while maintaining a balanced, healthy diet.

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