Japani phal in English: persimmon benefits, calories and safety
Japani phal (جاپانی پھل) is called persimmon in English. One medium fruit has about 118 calories, 6 g of fibre and plenty of vitamin A. It is a healthy winter fruit in normal portions; people with diabetes can have half to one small fruit as a snack. Eat it fully ripe, because unripe fruit can rarely cause a stomach blockage.
Japani phal nutrition
| Nutrient | Per 100 g | 1 medium fruit (about 170 g) |
|---|---|---|
| Calories | 70 kcal | 118 kcal |
| Carbohydrate | 18.6 g | 31 g |
| of which sugar | 12.5 g | 21 g |
| Fibre | 3.6 g | 6 g |
| Vitamin A | 81 µg | 136 µg (about 15 to 20% of daily need) |
| Vitamin C | 7.5 mg | 13 mg |
| Potassium | 161 mg | 270 mg |
Compared with a medium seb (apple), a persimmon has a little more calories and sugar, more fibre and much more vitamin A.
Two types you will see in the market
- Astringent (long, acorn-shaped): high in tannins until fully ripe. Eat only when very soft; scoop it with a spoon.
- Non-astringent (flat, tomato-shaped): can be eaten firm and crisp, peeled or with the skin.
How to eat it
- As a mid-morning or evening snack, after or with some food rather than on an empty stomach.
- Sliced into dahi, or with a few nuts, for a filling snack.
- One fruit at a time; not several in one sitting.
- With diabetes: half to one small fruit, counted as your fruit portion for that snack. See the diabetic diet chart.
See a doctor first if
- You have had stomach surgery, or have long-standing diabetes with slow digestion (gastroparesis)
- You get belly pain, fullness and vomiting after eating persimmons
- You have kidney disease and have been told to limit potassium
Common questions
What is japani phal called in English?
Japani phal (جاپانی پھل) is persimmon, from the tree Diospyros kaki. In Pakistan it grows mainly in Khyber Pakhtunkhwa (especially Swat) and the northern hills, and is in season from October to December.
Is japani phal good for diabetes?
It can fit in a diabetic diet in a measured portion: half of a medium fruit (or one small fruit) as a snack, not with a full meal and not every hour. One medium persimmon has about 31 g of carbohydrate, similar to one and a half chapatis. Its fibre slows the sugar rise a little. Check your sugar 2 hours after eating it the first few times.
What are the benefits of persimmon?
It gives fibre, which helps digestion and fullness, vitamin A (as beta-carotene) for eyes and skin, some vitamin C and potassium, and plant compounds called polyphenols. It is a good seasonal fruit, but no single fruit treats a disease.
Can eating persimmon cause stomach problems?
Yes, in rare cases. Unripe, astringent persimmons contain tannins that can clump with food in the stomach and form a hard ball called a bezoar, which can block the gut. The risk is higher on an empty stomach, when eating many fruits at once, and in people who have had stomach surgery or have slow stomach emptying (for example long-standing diabetes). Eat only fully ripe fruit, in normal amounts, with or after food.
How do I know if a japani phal is ripe?
The long, pointed (astringent) type must be very soft, almost jelly-like inside, before eating; if it makes your mouth feel dry and furry, it is not ripe. The flat, round (non-astringent) type can be eaten while still firm, like an apple. To ripen at home, keep them at room temperature next to bananas or apples.
Keep reading
Talk to a qualified dietitian
Tell us your goal on WhatsApp. We reply with the next step, the fee and a time that suits you.