Dried figs have a high calcium content and are considered one of nature’s healthiest fruits. Dried figs are a great source of fiber, soluble dietary protein, and minerals, and they are also a good source of copper, which is essential for producing red blood cells. The USDA National Nutrient Database lists figs nutrition facts 100g.
To find out the nutrient content of fig. They are high in fiber, but their carbohydrate content is also low. They contain about 64 g of carbohydrates per 100g and are best eaten in moderation on a low-carb diet. If you are trying to lose weight, figs are a good source of fiber and can help you lose weight.
A single fig has less than ten calories. Fresh figs contain polyphenolic flavonoid antioxidants, which have similar antioxidant values to vitamins A, E, and K. This fruit also contains chlorogenic acid, beneficial for type-II diabetes. These nutrients make it a healthy food choice. However, it’s essential to consult your physician before eating a fig. If you are allergic to them, you should avoid them altogether. Figs have low-calorie content but are high in fiber. A hundred grams of figs contains approximately 10 grams of fiber, about 12% of the DV. A single fig contains about nine grams of carbohydrates, but they are lower than their equivalents in bananas. The nutrient contents of figs are essential for your health. It would be best if you ate a serving of at least two large figs per day.
Figs Nutrition Facts 100g
Figs contain carbohydrates. They only have 9 grams of dietary fiber per 100g, and that’s over half the recommended daily allowance or 12% of the DV. The serving size of figs is around two to three average-sized figs and is lower than recommended. In addition, the fig’s dietary fiber content is just 9 grams, which is 6% of the DV.
The fig is high in sugar, but it also contains essential antioxidants. Figs contain phenolic compounds associated with the fruit’s antioxidant capacity. The more phenolic compounds in fig, the higher its antioxidant capacity. These antioxidants are responsible for keeping the body free of free radicals, toxins in our bodies, and these substances reduce the effects of these harmful substances.
How to Prepare Figs?
Raw figs, grilled figs, roasted figs, and dried figs are delicious. They are an excellent on-the-go snack and can be used to add texture, color, and sweetness to a meal. Figs make an excellent addition to sweets and smoothies and an exciting topping for yogurt, ricotta, and cottage cheese. Substituting figs for sugar, jelly, or other processed carbohydrates is an excellent way to boost the fiber and nutrients in your meal.
While most people cook with and consume dried figs, they can also be eaten fresh, frozen, or purchased. When using fresh figs, ensure that the stem is removed (split the stem in half and peel it off the fruit).
How to Store Figs?
Fresh, ripe figs should be stored in the refrigerator. Refrigerate your figs in a basin to avoid bruising. When kept cold, the majority of figs will keep for several days. Additionally, you can freeze figs for up to 12 months.
Dried figs should be stored in an airtight container away from heat and light sources. They can also be refrigerated to extend their shelf life (up to 6 months).
What are the Health Benefits of Figs?
Figs are often considered nutritious because they give minerals while also fulfilling sweet cravings, so you’re less likely to seek foods with added sugar, such as cakes or biscuits. But they’re also regarded to offer certain unique health benefits.
Another health benefit of figs is that they are high in antioxidants. A 100g serving of figs contains about 249 calories, and the fruit contains antioxidants similar to those found in apples, green tea, and vitamin-A. Moreover, figs are packed with phytochemical compounds that help fight against cancer and protect the body from aging. Also, figs are a good source of iron, vital for red blood cell production and general health.
Digestive Health
For centuries, figs have been used as a home treatment for digestive disorders. Dried figs, in particular, are high in fiber, which aids digestion and may help reduce constipation and diarrhea. It is advised that we consume approximately 30g of fiber per day, but many individuals only get approximately 18g – therefore, a few dried figs may help raise your regular consumption.
Figs are also high in ‘prebiotics,’ which nourish the beneficial bacteria in your gut, which may aid overall gut health. Additionally, consuming a high fiber diet has decreased the risk of heart disease, stroke, diabetes, and bowel cancer.
May Prevent Cell Damage
While figs are substantial in sugar, they contain significant antioxidants. Researchers detected phytochemical components in fresh and dried figs, including phenolic acids and flavonoids. Figs’ antioxidant capacity is significantly associated with their phenolic content. Darker figs contain more than lighter figs, and the skin contains more than the pulp.
Antioxidants may aid in preventing or mitigating free radical-induced cell damage. Free radicals are poisons found in the environment, such as air pollution or cigarette smoke. Additionally, your body produces free radicals. Antioxidants are thought to reduce oxidative stress (damage) induced by these free radicals.
Bone Health
Calcium and potassium are minerals that we need to protect and maintain the health of our bones, and dried figs are a rich source of both.
Other Potential Benefits
Several modest studies suggest that consuming figs or fig extracts may have additional health benefits, such as lowering blood pressure and increasing heart health. However, these assertions are unsubstantiated, and additional research is required.
May Aid in Cancer Prevention
There have been very few studies specifically on the antioxidant properties of figs. Nonetheless, one study revealed antioxidant chemicals in fig extracts that may aid in the battle against cancer. When breast cancer cells were exposed to fig extracts, the early in vitro study discovered that fig extracts exhibited substantial antioxidant and anti-cancer activity.
Should I Eat Fresh or Dried Figs?
Both fresh and dried figs are delectable and packed with nutrients. However, there are some distinctions. The primary difference is that dried figs have far more sugar and calories than fresh figs, as the sugar is condensed during the drying process. They do, however, contain more fiber and minerals than fresh figs.
On the other hand, fresh figs are lower in calories and sugar and contain more vitamin C and A.
What are Figs And What Vitamins And Minerals do They Contain?
The common fig tree is a member of the mulberry family and grows wild in most Mediterranean countries. You may be shocked to learn that the ‘fruit’ is a collection of tiny flowers and seeds contained within a bulbous stem. However, that is not to say that figs are unhealthy, and they’re fat-free and packed with nutrients your body requires to stay healthy.
Calcium, copper, magnesium, potassium, phosphorus, and iron are all found in figs, as are vitamins A, B6, C, and K. As with many fruits, they are high in fiber. The only disadvantage is that they contain much sugar, particularly dried figs.
Are There Any Risks With Eating Figs?
As previously said, figs are high in sugar and should be consumed in moderation – particularly dried figs. This is especially true if you struggle with blood sugar control. It is possible to be allergic to figs, mainly if you are allergic to birch pollen. Additionally, they may interact with certain blood-thinning drugs due to their vitamin K content. Consult your physician if you have any concerns.
Individuals frequently get a burning feeling or sore tongue after eating an excessive amount of figs, particularly fresh ones. This process occurs due to a chemical found in figs called fiction, and fiction is a protease that degrades proteins. The skin and tongue can itch or burn as a result of exposure. To avoid “fig burn,” scoop the fig’s inside out and eat them separately from the skin, which contains most fiction.
Conclusion
One hundred grams of figs contain about 249 calories. Compared to apples, figs are low in fat and high in vitamin C, potassium, and vitamin B. Despite their small size, figs are high in fiber and are an excellent source of carbohydrates. They also contain a few trace minerals, including zinc, potassium, and magnesium. In addition to their nutritional value, a jar of figs can be a very delicious and healthy snack. Figs are low in carbohydrates, but they are a good source of fiber. One hundred grams of fig has 9 grams of dietary fiber. Adding a couple of sliced figs to a salad or sandwich will give you good fiber. Considering figs’ potential health benefits, figs are a good snack for every age. You can also eat figs for breakfast.
Despite being high in calories, figs are low in fat and have virtually no carbs. A single fig contains just 9 grams of dietary fiber or 12% of your DV. For these reasons, figs are an excellent food for diets low in carbohydrates. You may also be concerned about figs’ fiber content.
