Figs, a sweet and delicious fruit, have long been admired for their nutritional value across the globe. Native to regions of Western Asia and the Mediterranean, figs hold a special place in various diets due to their high nutritional content. Both fresh and dried figs are valuable sources of energy and essential nutrients for the body. In this article, we’ll dive into the detailed fig nutrition facts and explore everything from calories to vitamins that this fruit offers.
Nutritional Composition of Fresh Figs
Fresh figs offer low calories while being packed with essential vitamins and minerals. According to the USDA (United States Department of Agriculture) database, here’s a breakdown of the nutritional composition of fresh figs per 100 grams:
| Nutrient | Amount in 100g | % Daily Value (DV) |
| Energy | 74 kcal | 4% |
| Carbohydrates | 19.18 g | 15% |
| Protein | 0.75 g | 1.5% |
| Total Fat | 0.30 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.9 g | 7% |
These values indicate that fresh figs are low in fat and cholesterol-free, making them a healthy choice for providing energy. Additionally, the dietary fiber content of figs helps improve digestive health and promotes regular bowel movements.
Vitamins in Figs
Figs are packed with a range of essential vitamins that are necessary for maintaining bodily functions. Fig nutrition facts show that the vitamins present in 100 grams of fresh figs include:
| Vitamin | Amount | % Daily Value (DV) |
| Folate (Vitamin B9) | 6 µg | 1.5% |
| Niacin (Vitamin B3) | 0.400 mg | 2.5% |
| Pyridoxine (Vitamin B6) | 0.300 mg | 6% |
| Riboflavin (Vitamin B2) | 0.050 mg | 4% |
| Thiamine (Vitamin B1) | 0.060 mg | 5% |
| Vitamin C | 2 mg | 3% |
| Vitamin A | 142 IU | 5% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 4.7 µg | 4% |
Fig nutritional value is enhanced by its significant levels of Vitamin B6 and Riboflavin (B2). Vitamin B6 is crucial in metabolic processes and helps the body convert food into energy. Another important vitamin in figs is Vitamin K, which plays a critical role in blood clotting.
Minerals in Figs
Besides vitamins, figs are also a rich source of minerals essential for health. The fig nutritional value in terms of minerals per 100 grams is summarized below:
| Mineral | Amount | % Daily Value (DV) |
| Calcium | 35 mg | 3.5% |
| Copper | 0.070 mg | 8% |
| Iron | 0.37 mg | 5% |
| Magnesium | 17 mg | 4% |
| Manganese | 0.128 mg | 5.5% |
| Zinc | 0.15 mg | 1% |
One of the standout minerals in figs is calcium, which supports the strength of bones and teeth. Copper is another significant mineral, present at 8% of the daily recommended intake. Copper plays an essential role in energy production and metabolism within the body. Other key minerals include iron and magnesium, which contribute to overall health.
Calories in a Fig
One of the important points to consider in fig nutrition facts is the caloric content. Fresh figs are relatively low in calories, with only 74 kcal per 100 grams, making them a suitable choice for those aiming to manage or reduce their weight. For a smaller portion, such as one small fresh one(approximately 40 grams), here’s the calories in the fig:
| Nutrient | Amount in 40g |
| Calories | 30 kcal |
| Protein | 0 g |
| Fat | 0 g |
| Carbohydrates | 8 g |
| Fiber | 1 g |
| Copper | 3% of DV |
| Magnesium | 2% of DV |
| Potassium | 2% of DV |
| Riboflavin | 2% of DV |
| Thiamine | 2% of DV |
| Vitamin B6 | 3% of DV |
| Vitamin K | 2% of DV |
As shown, one small fig provides only 30 kcal while delivering a good range of essential nutrients, making it an ideal low-calorie snack option.
Electrolytes in Figs
Electrolytes are essential for maintaining fluid balance and regulating muscle function in the body. Fig nutrition facts indicate that figs provide a moderate amount of electrolytes, such as potassium and sodium. In every 100 grams of fresh figs, there are 232 mg of potassium and only 1 mg of sodium, which can help regulate blood pressure and support heart health.
Fresh vs. Dried Figs: A Nutritional Comparison
An interesting aspect of fig nutrition facts is the difference between fresh and dried figs. Since dried figs lose their water content during the drying process, they become more calorie-dense. For example, 100 grams of dried figs contain approximately 249 kcal, significantly higher than the 74 kcal found in fresh figs.
Dried figs also contain more sugar due to their concentrated nature. Hence, while dried figs are still a rich source of nutrients, they should be consumed in moderation, especially for individuals monitoring their sugar and calorie intake.
Summary of Fig Nutrition Facts per 100 Grams
The table below provides a summary of fig nutrition facts, highlighting key nutrients and their values in 100 grams of fresh figs:
| Nutrient | Amount | % Daily Value (DV) |
| Energy | 74 kcal | 4% |
| Carbohydrates | 19.18 g | 15% |
| Protein | 0.75 g | 1.5% |
| Fat | 0.30 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 2.9 g | 7% |
| Vitamin B6 | 0.300 mg | 6% |
| Vitamin C | 2 mg | 3% |
| Calcium | 35 mg | 3.5% |
| Potassium | 232 mg | 5% |
| Magnesium | 17 mg | 4% |
| Iron | 0.37 mg | 5% |
Conclusion
Figs, whether fresh or dried, are a nutrient-rich fruit that offers a variety of vitamins, minerals, and fiber with a relatively low-calorie count. Fig nutrition facts highlights that fresh figs are low in fat and provide a good source of vitamins B6, K, and dietary fiber. However, the caloric content in dried figs is notably higher, so consumption should be moderated, especially for those managing their caloric or sugar intake.
For those looking to purchase fresh or dried figs of the highest quality, reputable stores like Fraz Hypermarket offer a wide range of healthy and fresh products. Incorporating figs into your diet can be a great way to enjoy a sweet treat while maintaining a balanced and nutrient-rich eating plan.
