FoodScore
0/ 100
Goodother· 100 g

Persimmon Raw

Raw persimmons earn a 'Good' FoodScore of 63/100, primarily due to their status as a minimally processed whole food and their notable fiber content.

  • This fruit is a minimally processed whole food, classified as NOVA 1.
  • A 100g serving provides 3.6g of fiber, contributing to digestive health.
  • It contains no added sugar and only 1mg of sodium.
  • Persimmon offers 9% of the Daily Value for Vitamin A and 8% for Vitamin C.
  • With only 70 calories per 100g, it is a relatively low-calorie fruit option.
  • Scores +8 points above the other category average (55/100 across 36 foods).
Fiber
3.6g
13% of Daily Value
Protein
0.58g
1% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (3.6g)+3
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 63

Persimmon Raw achieves a 'Good' FoodScore of 63 out of 100, largely because it is a minimally processed whole food. Its NOVA class 1 designation contributes a significant +10 points to its score, reflecting its natural state. The fruit also receives a +3 bonus for its fiber content, providing 3.6 grams per 100-gram serving, which is beneficial for digestive health. On the macronutrient front, persimmon is naturally low in total fat (0.19g), saturated fat (0.02g), and contains no added sugar or trans fat, aligning well with dietary guidelines. Its sodium content is also negligible at 1mg. While it provides some micronutrients like Vitamin A (9% DV) and Vitamin C (8% DV), these amounts are not high enough to earn additional bonuses. The score reflects a solid nutritional profile for a fruit, with its whole food nature and fiber being the primary drivers of its positive rating. To achieve a higher score, persimmon would need to offer significantly higher amounts of a wider range of essential vitamins and minerals.

Health benefits

What the nutrients in persimmon raw actually do for you, grounded in established dietary science.

Supports Digestive Health

Persimmons are a good source of dietary fiber, with 3.6 grams per 100-gram serving. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. This amount contributes meaningfully to the recommended daily fiber intake, which is around 25-38 grams for adults. Including fiber-rich foods like persimmons can help add bulk to stool and support the overall function of the gastrointestinal tract. It's an easy way to boost your daily fiber without significant caloric intake.

Contributes to Antioxidant Intake

Raw persimmons contain Vitamin C (8% DV per 100g) and Vitamin A (9% DV per 100g), both of which function as antioxidants in the body. Antioxidants help protect cells from damage caused by free radicals, which are unstable molecules linked to chronic diseases and aging. While not exceptionally high, these vitamins contribute to the body's overall antioxidant defense system. Regular consumption of fruits rich in these compounds is part of a diet emphasized for long-term health. This makes persimmons a beneficial addition to a diet focused on cellular protection.

Aids in Blood Sugar Management

With 3.6 grams of fiber per 100g and no added sugar, persimmons can be a suitable fruit choice for individuals monitoring their blood sugar levels. The fiber helps to slow down the absorption of natural sugars, leading to a more gradual rise in blood glucose compared to foods with little to no fiber. Dietary guidelines emphasize the importance of whole fruits over fruit juices for better blood sugar control due to their intact fiber content. As a whole, unprocessed fruit, it fits well into a balanced diet for managing glucose levels.

Supports Weight Management

Persimmons are a relatively low-calorie fruit, providing only 70 calories per 100-gram serving, while also offering 3.6 grams of fiber. Foods that are low in calorie density and high in fiber can contribute to feelings of satiety, helping to reduce overall calorie intake. The fiber adds bulk to the diet without adding many calories, which can be beneficial for those aiming to manage or lose weight. Incorporating fruits like persimmons can help satisfy sweet cravings in a nutritious way, supporting weight management goals.

How to eat it

Persimmons are typically enjoyed fresh and raw in the US, often as a snack or as part of a fruit salad. Their sweet, honey-like flavor and soft texture make them a versatile addition to various dishes. They can also be incorporated into desserts or savory meals. A reasonable serving size is one medium persimmon, which is roughly 100 grams.

Choose persimmons that are soft to the touch for optimal ripeness, especially for Hachiya varieties, which are astringent when unripe.
Enjoy sliced persimmons in salads with nuts and cheese for a balanced snack or light meal.
Add diced persimmons to yogurt or oatmeal for natural sweetness and a fiber boost.
Store ripe persimmons in the refrigerator for up to a week to extend their freshness.
Things to keep in mind

For most individuals, raw persimmons are safe to consume in typical serving sizes. There are no widely documented common allergies to persimmons. However, consuming unripe Hachiya persimmons can lead to an unpleasant, astringent sensation in the mouth due to high tannin content. This is not harmful but can be unpalatable. Individuals with sensitive digestive systems might experience mild discomfort if consuming very large quantities due to the fiber content, but this is uncommon at normal serving sizes. There are no significant drug interactions or specific population warnings associated with persimmon consumption.

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Reader questions
Is raw persimmon healthy?
Yes, raw persimmon is considered healthy. It scores a 'Good' 63/100 on FoodScore, largely because it's a minimally processed whole food (NOVA 1) and a good source of fiber. It also provides vitamins A and C, and is low in calories, fat, and sodium, with no added sugar.
Is raw persimmon good for weight loss?
Raw persimmon can be beneficial for weight loss. It is a low-calorie fruit (70 calories per 100g) and contains 3.6g of fiber, which can help promote satiety and reduce overall calorie intake. Its natural sweetness can also satisfy cravings without added sugars.
Is raw persimmon ultra-processed?
No, raw persimmon is not ultra-processed. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it is in its natural state or has undergone minimal alterations like washing or trimming, retaining its inherent nutritional value.
How should I choose and store raw persimmons?
When choosing persimmons, look for ones that are brightly colored and plump. For Hachiya varieties, ensure they are very soft to the touch to avoid astringency. Fuyu varieties can be eaten firm or soft. Store ripe persimmons in the refrigerator for up to a week, or at room temperature to ripen.
What are some good alternatives to raw persimmon?
If you're looking for similar nutritional benefits, other fiber-rich fruits like apples, pears, or peaches can be good alternatives. For a similar sweet and slightly tangy flavor profile, mangoes or apricots could also be considered, though their nutrient compositions vary.
Can raw persimmon help with digestion?
Yes, raw persimmon can aid digestion due to its fiber content. A 100g serving provides 3.6g of dietary fiber, which is crucial for promoting regular bowel movements and maintaining a healthy digestive system. Fiber helps add bulk to stool and supports gut health.
Does raw persimmon contain a lot of sugar?
Raw persimmon contains natural sugars, but it has no added sugar. The fiber content helps to moderate the absorption of these natural sugars, contributing to a more stable blood sugar response compared to sugary drinks or processed foods. It's a naturally sweet option.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169941)Updated 2026-04-20