Figs
Category: Fruits & Fruit Juices Method: Raw
Nutrition Highlights
Serving Size
Calories
47
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 | 49 (100%) |
| Protein | 1.9 (4.1%) |
| Fat | 1.7 (3.6%) |
| Total | 47 (100%) |
Serving: 1 large (2-1/2" dia) [64g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 51 (79.1%) |
| Carbohydrate | 12 (19.2%) |
| Protein | 0.5 (0.8%) |
| Ash | 0.4 (0.7%) |
| Fat | 0.2 (0.3%) |
| Total | 64 (100%) |
Serving: 1 large (2-1/2" dia) [64g]
Benefits
-
High in fiber which aids digestion and makes you feel full for longer
-
Rich in antioxidants which protect cells from damage and may reduce risk of chronic diseases
-
Contain calcium, potassium and magnesium which are important for bone, muscle, nerve function and blood pressure regulation
-
Good source of vitamins K and B6 which support immune function and red blood cell formation
-
May help control blood sugar levels due to fiber and antioxidant contents
Risks
-
High in natural sugar content which can contribute to weight gain if consumed in large quantities
-
May cause an allergic reaction in individuals with latex fruit allergy due to cross-reactivity between fig pollen and latex
-
Contains oxalates which can potentially lead to kidney stone formation in susceptible individuals
-
May cause digestive issues like diarrhea, gas and bloating in individuals with fructose malabsorption
-
Drying process used to prepare dried figs may increase glycemic index and load compared to fresh figs
Additional Information
Figs, raw, are a delicious and nutritious fruit that offer numerous health benefits. These small fruits are packed with essential nutrients and provide a wide range of health-promoting properties. However, it is important to note that while figs offer many nutritional benefits, there are also some risks associated with their consumption. Let's explore both the benefits and risks of raw figs in detail.
Nutritional Benefits:
1. High in Fiber: Figs are an excellent source of dietary fiber, with just one medium-sized fig containing approximately 1.5 grams. Fiber aids in digestion, promotes bowel regularity, and helps prevent constipation.
2. Rich in Antioxidants: Figs are loaded with antioxidants, including phenolic compounds and flavonoids. These antioxidants help protect the body against free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer.
3. Vitamins and Minerals: Figs are a good source of essential vitamins and minerals, including vitamin K, vitamin B6, potassium, and manganese. Vitamin K is crucial for blood clotting and bone health, while potassium helps maintain proper heart function and blood pressure.
4. Natural Energy Boost: Figs are a great natural source of energy due to their high natural sugar content. They can be a healthy alternative to processed snacks or sugary treats when you need a quick energy boost.
5. Promote Heart Health: The high fiber and potassium content in figs can contribute to heart health. Fiber helps lower cholesterol levels, while potassium helps regulate blood pressure, reducing the risk of heart disease and stroke.
Risks:
1. High Sugar Content: While figs are a natural source of sugar, they are relatively high in sugar compared to other fruits. People with diabetes or those following a low-sugar diet should consume figs in moderation and consider their overall carbohydrate intake.
2. Potential Allergies: Some individuals may be allergic to figs. Allergic reactions can range from mild symptoms, such as itching or hives, to more severe reactions like difficulty breathing or anaphylaxis. If you have a known allergy to figs or other fruits, it is important to avoid them.
3. Oxalate Content: Figs contain oxalates, naturally occurring compounds that can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones or those at risk should limit their intake of figs and other high-oxalate foods.
In conclusion, raw figs offer several nutritional benefits, including high fiber content, antioxidants, essential vitamins, and minerals. They can support digestive health, provide energy, and contribute to heart health. However, individuals should be mindful of the high sugar content, potential allergies, and the presence of oxalates in figs. As with any food, moderation and consideration of individual health conditions are key to enjoying the benefits of figs while minimizing potential risks.