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Nutritional Value of Figs

Figs are a rich source of potassium, calcium as well as dietary fiber. They are highly beneficial to maintain good heart and bone health.
Loveleena Rajeev Jan 18, 2019

Did You Know?

The Greek Philosopher Plato, termed fig as 'the philosopher's fruit', and also promoted it as an essential source of nutrition for athletes.
Native to southwest Asia and eastern Mediterranean region, the Ficus carica, or the common fig is a tree or a shrub. It is believed to be one of the first plants that were cultivated by humans.
The nutritional value of figs was recognized by the Greeks much before the scientific community did, and it is believed that the Greeks introduced the neighboring countries to the benefits of figs.

Nutrition Facts about Figs

These soft sweet fruits, full of small seeds are more often eaten in their dried form because the fresh ones have a short shelf life, and tend to deteriorate easily during transportation.

Here are the nutritional values of raw as well as dried uncooked figs.

Nutrients and their Amount

In Raw Figs (149 g):
Protein = 1.1 g
Carbohydrates = 28.6 g
Dietary Fiber = 4.3 g
Sugars = 24.23 g
Total Fat = 0.45 g
Water = 117.9 g
Energy = 110 kcal
In Dried, Uncooked Figs (1 cup or 149 g):
Protein = 4.9 g
Carbohydrates = 95.2 mg
Dietary Fiber = 14.7 mg
Sugars = 71.4 g
Total Fat = 1.39 g
Water = 44.8 g
Energy = 371 kcal

Minerals and their Amount

In Raw Figs(149 g):
Potassium = 346 mg
Calcium = 52 mg
Magnesium = 25 mg
Phosphorus = 21 mg
Sodium = 1 mg
Iron = 0.6 mg
Zinc = 0.2 mg
In Dried, Uncooked Figs (1 cup or 149 g):
Potassium = 1013 mg
Calcium = 241 mg
Magnesium = 101 mg
Phosphorus = 100 mg
Sodium = 15 mg
Iron = 3 mg
Zinc = 0.8 mg

Vitamins and their Amount

In Raw Figs (149 g):
Vitamin A = 212 IU
Vitamin C = 3 mg
Vitamin K = 7 μg
Folate = 9 μg

In Dried, Uncooked Figs (1 cup or 149 g):
Vitamin A = 15 IU
Vitamin C = 1.8 mg
Vitamin K = 23.2 μg
Folate = 13 μg

Health Benefits of Figs

An important source of nutrition, especially instant energy, figs can be enjoyed fresh in the warmer seasons, and in their dried form throughout the year. These can be enjoyed not only as fruit, but can also be used to prepare jams and chutneys.

Heart Health

Low on sodium and extremely high on potassium and magnesium, they help to control and lower blood pressure.
They lower harmful cholesterol, thereby preventing the build up of plaque in arteries and veins (atherosclerosis). Antioxidants, such as vitamin C, control and inhibit the growth of free radicals.

Bone Health

Calcium along with potassium (which prevents calcium loss through urine), together work to promote bone density and strength. Calcium helps to strengthen the bones, while potassium reduces the calcium loss, ensuring that the body has both in adequate amounts.
Decreased levels of bone calcium leads to brittleness and thinning of the bones, eventually leading to osteoporosis and/or arthritis. Fig juice can be an excellent substitute for those suffering from milk allergies and lactose intolerance.

Diabetic and Weight Watcher's Food:

Figs have a low to moderate glycemic index, and hence are considered safe for consumption by diabetics.
In addition to that, the fruit, as well as a liquid extract made from leaves of the fig tree, when added to diabetic meals, helps to lower sugar levels in the blood, and lower the insulin requirements in type 1 diabetics. Their high fiber content makes them an ideal inclusion in weight management programs and diets.

Other Benefits

A storehouse of iron and folate, it is highly beneficial for iron-deficient anemic individuals, as well as menstruating, pregnant and lactating women. It also has antiseptic and emollient properties, making it an excellent home remedy for skin care. Fresh, mashed figs applied on the skin not only cleanses it, but helps in curing acne and pimples.
Fig consumption helps to deal with conditions like constipation, hemorrhoids and pile, as they are mildly laxative in effect. Figs are also being assessed for their ability to reduce the risk of breast cancer.
Figs can be enjoyed in many ways. Pulse it in the smoothie, chop and toss in your salads, add to the baked goodies, or simply munch on them, when you feel low on energy.