Persimmon: benefits, calories and recipes

Persimmon benefits, calories and recipes

The persimmon or persimmon can be consumed both in natura , as in juices and has among its many benefits the ability to regulate bowel function , reduce the risk of developing heart disease and to improve the appearance of skin. 

These benefits are thanks to the composition of the fruit, which is mainly rich in vitamins A and C and has compounds that help protect the body from damage caused the natural depletion of oxygen in the cells.

Health Benefits of Persimmon

Inhibits premature skin aging

Eating persimmon helps to make the skin firmer and more lush. This happens because of the nutritional composition of the fruit, which has almost 30 mg vitamin C for each 100 gram serving. ( 1 )

Vitamin C is essential in the production of collagen , a compound responsible for firming the skin, acting in the creation of new cells.

Over time this component begins to diminish, which is why the skin becomes sagging. Thus, consuming foods rich in vitamin C helps keep your skin younger for longer. ( 2 )

In addition, persimmon consumption can also protect the skin against sun damage, thanks to the presence of lutein, a yellow dye from the carotenoid family that is transformed into vitamin A in the body. ( 3 )

Helps regulate bowel

Another benefit of it is due to the large amount of dietary fiber , a type of carbohydrate that is not digested in the stomach , passing whole to the intestine and absorbing a lot of water on the way.

With this, they become a kind of gel, which prevents the feces from becoming dry and also expands the intestinal wall 1, improving the passage of waste.

This “gelatin” of fibers still ferments and helps in the proliferation of bacteria that are good for the intestinal flora.

The result is relief from problems such as constipation and diarrhea, in addition to symptoms of Irritable Bowel Syndrome (IBS), as it improves consistency and reduces the time it takes for stools to travel through the entire bowel. ( 4 )

Helps in cancer treatment

The fruit also has high levels of natural colorings known as carotenoids. Especially yellow (lutein) and red (lycopene), which are powerful antioxidants .

These substances protect cells from damage caused the reaction to oxygen. Factor that is essential in fighting cancer.

Persimmon is also rich in polyphenols, substances that can reduce the survival time of cancer cells, indicating that the fruit can be used as an aid during chemotherapy. ( 5 )

Reduces the risk of cardiovascular disease

More good news for persimmon lovers, consuming the fruit frequently helps reduce the risk of developing cardiovascular disease, mainly thanks to the fruit’s cholesterol-lowering factor.

The fruit increases the rate of fat metabolism, causing the body to burn this component, which ends up naturally reducing cholesterol . ( 6 )

This is not only due to the high level of antioxidants, which prevent the damage caused fat, but also due to the presence of fiber . They “capture” the cholesterol that would be absorbed from the intestine and discard it in the feces. ( 7 )

In addition, persimmon improves circulation , controlling blood pressure, which is one of the risk factors for stroke. ( 6 )

I prevented type 2 diabetes

The fruit contains proanthocyanidins, a type of antioxidant that inhibits the action of an enzyme called glucosidase. This enzyme, the weird name, works in the intestine and increases the absorption of glucose.

Thus, eating the fruit prevents the blood glucose level from rising too high, especially after eating carbohydrates. In addition, this benefit can help prevent and treat diabetes mellitus. ( 3 )

Persimmon nutritional table

100 gram serving Amount per serving
Energetic value 71 Kcal
Protein 0,4 g
Cholesterol  –
Carbohydrate 19,3 g
Fiber 6,5 g
Calcium 18 mg
Match 18 mg
Ferro 0,1 mg
Sodium 2 mg
Potassium 164 mg
C vitamin 29,6 mg
Magnesium 9 mg

*Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition. ( 1 )

Calories and nutritional properties of fruit

A 100 gram serving contains 71 calories and almost 80% water, making it a perfect food to stay hydrated on hot days.

How to eat persimmon?

Persimmon is a sweet and pleasant tasting fruit, so it is often consumed in natura .

However, it is possible to prepare everything from juices to jams and jellies using the pulp and you will learn some of these delicious recipes here. Check out!

persimmon juice


  • 1 very ripe persimmon
  • 1 glass of water
  • Ice.

Preparation mode

How to prepare the juice is very simple. Just sanitize the fruit well and remove the seeds and the white part in the middle, cutting it into four parts, when there are seeds.

Then, take everything to the blender with the water and blend well until the fruit is completely crushed. If you want, add ice and beat a little more, and consume immediately, as persimmon loses its properties very quickly.

persimmon jelly


Preparation mode

Cut the persimmons, which must be well washed, into large pieces and place in a pan. Then add the sugar and bring to medium heat, stirring constantly for five minutes.

After this time, remove from heat and let it cool a little. Then, beat in a blender until you get a smooth dough, return to the pan and add the lemon zest, letting it cook for another 3 minutes.

After it cools down, you can store the jelly in sterilized jars in the refrigerator.

Persimmon compote


  • 9 medium ripe persimmons
  • ½ cup of sugar
  • ½ cup of water
  • shanks stick
  • Clove to taste.

Preparation mode

Peel the persimmons, cut them in half and set aside. Then prepare the syrup with the rest of the ingredients over medium heat until the point of wire, which is when you lift the spoon and the sugar forms a wire to the pan.

After that, add the persimmons and let it cook for 3 minutes. Finally, just cap and wait to cool before storing in a sterilized glass jar.

When is the best time to buy?

The best time to buy persimmons is between the months of February and May , which is when the fruits start to ripen.

As the fruit is very delicate, it needs to be sold shortly after harvest. Thus, during this period of the year it is possible to find it in large quantities and at lower prices.

But be careful, persimmon spoils pretty quickly, so it needs to be kept in the fridge and consumed within three days of purchase. ( 8 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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