With its bright orange skin, you might think the persimmon is an exotic fruit from some far-off land. But the persimmon is actually native to the southeastern United States and grows wild in states like Indiana. Like other fruit, the persimmon is low in calories and rich in nutrients you need for good health.
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A 3.5 ounce portion, which is 100 grams, of persimmon contains 127 calories. With 1.3 calories per gram, the persimmon is considered a low-energy dense food, which means it is low in calories compared to its weight in grams. Eating a diet filled with low-energy dense foods like the persimmon helps you keep your calorie intake low while still keeping you full, which is a good way to lose weight.
Carbs, Protein and Fat
The persimmon is high in carbs and contains a negligible amount of fat and protein. A 3.5-ounce portion has 33.5 grams of carbs, 0.4 grams of fat and 0.8 grams of protein. Carbs, fat and protein are all essential nutrients that play different roles in your body. Carbs are your body's primary source of energy and are used to fuel physiological functions as well as physical activity. Fat helps you absorb fat-soluble vitamins and provides cushioning for your organs. Protein is used to make hormones and enzymes and repair tissue.
High in Vitamin C
One 3.5-ounce persimmon contains 66 milligrams of vitamin C -- almost as much as an orange, and meets 110 percent of the daily value. Vitamin C is a water-soluble vitamin known for its antioxidant properties. As an antioxidant, vitamin C protects your cells against free radicals, which may in turn help reduce your risk of heart disease and cancer. Vitamin C is also needed to make collagen, which is the protein that helps heal your cuts.
Source of Iron and Calcium
You might find it a bit surprising, but the persimmon is also a source of iron and calcium. One 3.5-ounce persimmon contains 2.5 milligrams of iron, meeting 14 percent of the daily value. Iron is an essential mineral that helps carry oxygen throughout your body. The same serving of persimmon also contains 27 milligrams of calcium, meeting 3 percent of the daily value. Calcium is the most abundant mineral in the body and is necessary for healthy bones and teeth.
- Purdue University Cooperative Extension Service: Persimmons
- Health-Alicious-Ness: Persimmons Native Raw
- British Nutrition Foundation: What Is Energy Density?
- McKinley Health Center: Macronutrients: The Importance of Carbohydrates, Protein and Fat
- Office of Dietary Supplements: Vitamin C
- Office of Dietary Supplements: Iron
- Office of Dietary Supplements: Calcium