Dante Carrillo
Persimmons are sweet, juicy fruits with a honey-like flavor. They can be enjoyed fresh, dried, or cooked, and even have edible peels. While they are nutritious, containing vitamins A and C, as well as dietary fiber, they are also high in natural sugars, which translate to carbohydrates. A medium-sized persimmon can have around 18 grams of carbs, and a serving size of 2.5 diameter x 3.5 high contains 25.2 grams of net carbs. This relatively high carbohydrate content makes persimmons a questionable choice for those on the keto diet, which typically restricts carb intake to no more than 30 grams per day to induce a state of ketosis, where the body burns fat for energy instead of carbohydrates.
| Characteristics | Values |
|---|---|
| Carbohydrate content | 15 grams of net carbs per 3.5 ounces (100 grams) or 33.5 grams of net carbs per 100-gram serving; a medium-sized persimmon can have around 18 grams of carbs |
| Suitability for keto diet | Not suitable for a strict keto diet due to high carbohydrate content; may be included in a low-carb ketogenic diet in moderate amounts or as a treat |
| Suggested serving size | One serving equals one persimmon (2.5" diameter x 3.5" high) |
| Nutritional value | Source of vitamins A and C, as well as dietary fiber |
| Health benefits | May lower blood pressure |
| Preparation methods | Can be enjoyed fresh, dried, or cooked; peel or skin is edible and rich in nutrients |
| Keto-friendly alternatives | Berries, avocados, salmon, and ghee |
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What You'll Learn
Persimmon nutritional value
Persimmons are a good source of vitamins, minerals, antioxidants, and fiber. They are particularly rich in vitamin A, with one persimmon containing 55% of the recommended daily intake. Vitamin A is important for maintaining healthy vision. Persimmons are also a good source of vitamin C, which helps support the immune system and protect against heart disease. In addition, persimmons contain flavonoid antioxidants, including quercetin and kaempferol, which have been linked to better heart health and lower blood pressure. The fruit is also a good source of thiamin (B1), riboflavin (B2), folate, magnesium, and phosphorus.
Persimmon leaves contain a wide array of plant compounds, including tannins, flavonoids, and carotenoids, which can positively affect health. The peel of a persimmon is rich in lutein, which helps protect against eye disease, and flavonoids, which have antidiabetic and antioxidant properties.
Persimmons are a versatile fruit that can be eaten fresh, dried, or cooked. They can be added to salads, yogurts, oatmeal, smoothies, baked goods, or roasted and drizzled with honey for a dessert.
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Persimmon and ketosis
Persimmons are sweet, juicy fruits with a distinct honey-like flavour. They are known to have high nutritional value, being a source of vitamins A and C, as well as dietary fibre.
The keto diet involves consuming no more than 30 grams of net carbs per day, with some stricter variants of the diet limiting this to 20 grams. This is to ensure that the body enters a state of ketosis, where it burns fat for energy instead of carbohydrates.
Persimmons have a relatively high carbohydrate content, with a single serving of persimmon (2-1/2" diameter x 3-1/2" height) containing 25.2 grams of net carbs. This number varies depending on the size and weight of the fruit, with one source stating that a 100-gram serving of persimmon contains 33.5 grams of net carbs. Another source states that a medium-sized persimmon contains 18 grams of carbs, most of which are sugars. Dried persimmons have an even higher carbohydrate content, with 86.47 grams of net carbs per 100 grams.
Due to their high carbohydrate content, persimmons are not considered to be keto-friendly, especially for those adhering to a strict ketogenic diet. However, for those following a more liberal low-carb diet, it may be possible to occasionally include persimmons in controlled portions, especially if one is very active and exercises regularly.
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Persimmon preparation and serving suggestions
Persimmons, also known as Sharon fruit or the 'food of the Gods', are a sweet, slightly tangy, yellowy-orange fruit that comes into season between November and December. The two most common varieties are Fuyu and Hachiya. Fuyu persimmons are non-astringent, squat, and round like a tomato. They can be eaten when firm or soft, and can be treated like an apple, sliced up or bitten into whole, with or without the skin. Fuyus are great in salads, showcasing their attractive interior, but can also be baked into pies and cakes, or even sliced onto chia pancakes for breakfast. They can also be frozen, and once defrosted, the flesh will be soft enough to blend into a recipe.
Astringent Hachiya persimmons, on the other hand, are shaped like a giant acorn and must be eaten when almost overripe, otherwise, they are tart and chalky. When they are ripe, they can be cut in half and the fruit can be scooped out with a spoon. They can also be sliced into thin wedges or slices like a tomato. Hachiya persimmons are great for poaching in a spiced syrup with cinnamon and star anise and served over vanilla ice cream. They can also be used in a batter for a spiced cake, served warm and garnished with dried Fuyu persimmon slices.
Persimmons are a good addition to a savoury salad, especially with bitter greens, walnuts, and pomegranate seeds, or buttery pistachios. They can also be paired with salty meat, or with pineapple. For a simple dessert, ripe Fuyu persimmons can be halved, drizzled with honey, and broiled until caramelized.
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Persimmon varieties
Persimmons are edible fruits from the Diospyros genus, with shiny, taut skin that ranges from marigold yellow to deep orange in colour. They have soft, jammy or starchy interiors, with or without seeds. Persimmons are native to China but were also cultivated in Japan and arrived in North America and Southern Europe in the 1800s. Today, there are numerous varieties of persimmon available, each with its own unique characteristics.
One of the most well-known varieties is the Fuyu, a non-astringent type of persimmon that is popular in the US. Fuyus are round and squat, resembling miniature pumpkins, with bright orange skin and flesh. They are known for their sweet and creamy flavour, with hints of vanilla or cinnamon. Fuyus can be eaten firm or soft, making them a versatile choice for snacking or baking.
Another popular variety is the Hachiya, an astringent persimmon with an oblong or acorn-like shape and bright orange skin. Hachiyas are typically peeled and dried to make the Japanese treat hoshigaki. They have a very soft, slippery texture when ripe and are commonly used in baked goods.
Other varieties of persimmons include the Maru or "Chocolate Persimmon", which has a brown interior and a decadent flavour; the Saijo, which is incredibly sweet with a honey-like flavour and a seedless, oblong shape; the Sheng, which has a flat shape resembling an heirloom tomato and a sweet flavour with notes of clove and cinnamon; and the Suruga, a spicy-sweet, medium-to-large fruit with orange-red skin.
There are also less common varieties, such as the Gosho or "Giant Fuyu", which is a larger version of the Fuyu; the Tamopan or "Mango Persimmon", which has a square shape with a crease in the middle; and the Tanenashi, an astringent, seedless variety with light yellow to orange skin and dark orange flesh.
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Persimmon alternatives
Persimmons have a distinct, sweet, honey-like flavour with hints of apricot and a soft texture. When looking for a persimmon substitute, it is important to consider the health benefits, availability, texture, and flavour profile of the alternative fruit. Here are some alternatives to persimmons:
Applesauce
Unsweetened applesauce is a great substitute for persimmons in baking recipes like pancakes, waffles, and pies. It has a similar texture and sweetness to persimmons, making it a good alternative in terms of both taste and function.
Apricots
Apricots can be used as a substitute for persimmons in baking as they hold their shape well and offer a similar taste and texture to persimmons. They also provide vitamin A and vitamin C, making them a nutritious alternative.
Bananas
Bananas offer a creamy texture and natural sweetness, making them a good substitute for persimmons in desserts and smoothies.
Mangoes
Mangoes have juicy and fibrous flesh, replicating the mouthfeel and sweetness of non-astringent persimmons. They can be used as a substitute in salads or any other recipe that calls for persimmons.
Peaches
Peaches can be used as a substitute for persimmons in pies and other desserts where persimmons are used for their succulence. Choose peaches that mirror the moisture level of the persimmons in the original recipe.
Avocados
While avocados may not be the first thing that comes to mind when thinking of fruit, they are the most keto-friendly fruit you can find. They are low in carbs and high in healthy fats, making them an excellent choice for the keto diet.
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Frequently asked questions
Persimmons are high in carbohydrates, with a medium-sized persimmon containing around 18 grams of carbs. The keto diet restricts carb intake to about 20-30 grams per day to maintain a state of ketosis, so it is recommended to avoid persimmons or only consume them in moderation if you are on a keto diet.
A medium-sized persimmon contains around 18 grams of carbs, while a 25-gram persimmon contains 8 grams of carbs. Dried persimmons have a much higher carb content, with around 73 grams of carbs per 100-gram serving.
Persimmons are a good source of vitamins A and C, as well as dietary fiber. They also have a unique, slightly honeyed flavor and can add sweetness to dishes.
