Fig Nutrition
Figs are considered a functional food; they have health benefits beyond the nutrition they offer. Figs contain phenols, which are antioxidants that may help with weight loss and help to protect against cancer and heart disease.[5] Of all the common fruits, figs are the highest in overall mineral content and are an excellent source of both soluble and insoluble fiber.
Fruit is an important part of a healthy diet. MyPyramid.gov is a good place to find personalized health information and recommended servings sizes for all food groups based on height, weight and activity levels. Recommended quantities for daily fruit consumption varies for each individual. In general, a goal for fruit intake is to try to eat 1 ½ - 2 cups of fruit per day (1 cup for children 2-5 years old).[6]
| A Serving Size of Figs [7] | grams |
| Dried figs (about 5 dried figs) | 40g |
| Fresh figs (about 3 medium, 2 ¼ inches) | 140g |
| A 40 gram (1/4 cup) serving of dried figs provide: 3.82g dietary fiber (15% DV), 100 kcal energy, 66.78 mg calcium (7% DV), .81 mg iron(4% DV), 271.89 mg of potassium (8% DV), and 28.62 mg of magnesium (7% DV). Daily Value (DV) is a percentage (based on a 2,000 calorie daily diet) for you to use as a frame of reference to help you tell if a serving of food is high or low in a nutrient. It is used on Food Nutrition Facts Labels. |
For comparison purposes, the table below compares dried Figs, Apples and Oranges using 1 ½ cups (or equivalent) of fresh fruit.
| Uncommon Nutrition from the Common Fig mg= milligrams, g=grams | |||||||
| --Minerals-- | |||||||
| 1 ½ cup fresh fruit or equivalent | Total dietaryFIBER- g | Kcal (energy) | Calcium (Ca)- mg | Iron (Fe)-mg | Potassium (K)-mg | Magnesium (Mg)-mg | |
| Dried Figs* | ¾ cup (111.75 g) | 10.95 | 278.25 | 180.75 | 2.26 | 759.75 | 75.75 |
| Fresh Apple w/skin | One large, 1 ½ cup sliced (140g) | 3.33 | 73.20 | 8.99 | 0.17 | 150.27 | 6.42 |
| Florida Orange | One medium size, 2 5/8 inches(141 g) | 3.4 | 65 | 61 | 0.13 | 238 | 14 |
| Table by Diana Wind - USDA National Nutrition Database for Standard Reference *Dried figs were used since they are available year-round. | |||||||
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