Figs
Category: Fruits & Fruit Juices Characteristics: Dried Method: Uncooked
Nutrition Highlights
Serving Size
Calories
371
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 374 (100%) |
| Protein | 20 (5.3%) |
| Fat | 12 (3.3%) |
| Total | 371 (100%) |
Serving: 1.0 cup [149g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 94 (62.8%) |
| Water | 45 (30.0%) |
| Protein | 4.9 (3.3%) |
| Ash | 2.8 (1.9%) |
| Fat | 1.4 (0.9%) |
| Total | 149 (100%) |
Serving: 1.0 cup [149g]
Benefits
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High in fiber which aids digestion and makes you feel full for longer
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Rich in antioxidants which protect cells from damage and may reduce risk of chronic diseases
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Contain minerals like potassium, calcium and magnesium which are important for heart and bone health
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Good source of vitamins K and B6 which support immune function and red blood cell formation
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May help manage blood sugar levels due to fiber and antioxidant content
Risks
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High in sugar content. Dried figs contain natural sugars which can contribute to weight gain and blood sugar spikes if consumed in large quantities
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May cause allergic reactions in some individuals. Figs may cause allergic reactions or cross-reactivity in people with latex or fig allergies
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High in calories. Dried figs are high in calories due to their sugar and fiber content. Eating too many as part of your daily diet can lead to weight gain
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May cause digestive issues. The fiber content in dried figs can cause digestive issues like gas, bloating and diarrhea in people with sensitive stomachs or existing digestive conditions
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Risk of pesticide exposure. Figs may contain pesticide residues depending on how and where they were grown. Consuming organic figs can help reduce this risk
Additional Information
Figs, dried, uncooked are a delicious and nutrient-dense food that offer several health benefits. These dried fruits are packed with essential vitamins, minerals, and dietary fiber, making them a valuable addition to a balanced diet. However, it is important to consume them in moderation due to their high sugar content.
One of the primary nutritional benefits of dried figs is their high fiber content. Fiber plays a crucial role in maintaining a healthy digestive system and preventing constipation. Just a quarter cup of dried figs provides around 4 grams of dietary fiber, which is about 15% of the recommended daily intake. Including fiber-rich foods like dried figs in your diet can also help regulate blood sugar levels, promote satiety, and support weight management.
Dried figs are an excellent source of essential minerals, particularly potassium, magnesium, and calcium. Potassium is important for maintaining proper heart health and regulating blood pressure. Magnesium contributes to bone health, energy production, and muscle function. Calcium is crucial for strong bones and teeth. Including dried figs in your diet can help ensure an adequate intake of these minerals, which are essential for overall well-being.
Moreover, dried figs are rich in antioxidants, including phenolic compounds and flavonoids. These antioxidants help protect the body against oxidative stress and inflammation, reducing the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders. Additionally, dried figs contain a good amount of vitamins, including vitamin K and several B vitamins, which are vital for various bodily functions, such as blood clotting, energy metabolism, and brain health.
While dried figs offer numerous nutritional benefits, it is important to be mindful of their high sugar content. Dried fruits, including figs, have a concentrated natural sugar content due to the removal of water during the drying process. A quarter cup of dried figs contains about 24 grams of sugar, which is equivalent to six teaspoons. Therefore, individuals with diabetes or those aiming to reduce their sugar intake should consume dried figs in moderation and be mindful of portion sizes.
Furthermore, due to their sticky texture and high sugar content, dried figs can be harmful to dental health if consumed excessively. The sugars present in dried figs can contribute to tooth decay and cavities. It is advisable to rinse the mouth with water after consuming dried figs to minimize the risk of dental issues.
In conclusion, dried figs are a nutrient-dense food that provide several health benefits. They are an excellent source of dietary fiber, essential minerals, antioxidants, and vitamins. Incorporating dried figs into a well-balanced diet can support digestive health, provide essential nutrients, and protect against chronic diseases. However, individuals should be cautious of their high sugar content and consume them in moderation to avoid potential negative effects on blood sugar levels and dental health.