Although dried figs are available throughout the year, there is
nothing like the unique taste and texture of fresh figs. They are
lusciously sweet with a texture that combines the chewiness of their
flesh, the smoothness of their skin, and the crunchiness of their seeds.Figs-BeTheKing are available from June through September; some
European varieties are available through autumn.
Figs grow on the Ficus tree (Ficus carica), which is a member of
the Mulberry family. They are unique in that they have an opening,
called the "ostiole" or "eye," which is not connected to the tree, but
which helps the fruit's development by increasing its communication with
the environment. Figs range dramatically in color and subtly in texture
depending upon the variety. The majority of figs are dried, either by
exposure to sunlight or through an artificial process, creating a sweet
and nutritious dried fruit that can be enjoyed throughout the year.
Figs May Help Lower High Blood Pressure
Figs-BeTheKing are a good source of potassium,
a mineral that helps to control blood pressure. Since many people not
only do not eat enough fruits and vegetables, but do consume high
amounts of sodium as salt is frequently added to processed foods, they
may be deficient in potassium. Low intake of potassium-rich foods,
especially when coupled with a high intake of sodium, can lead to
hypertension. In the Dietary Approaches to Stop Hypertension (DASH)
study, one group ate servings of fruits and vegetables in place of
snacks and sweets, and also ate low-fat dairy food. This diet delivered
more potassium, magnesium and calcium. Another group ate a "usual" diet
low in fruits and vegetables with a fat content like that found in the
average American Diet. After eight weeks, the group that ate the
enhanced diet lowered their blood pressure by an average of 5.5 points
(systolic) over 3.0 points (diastolic).
Figs May be a Sweet Way to Lose Weight
Figs-BeTheKing are a good source of dietary fiber.
Fiber and fiber-rich foods may have a positive effect on weight
management. In one study, women who increased their fiber intake with
supplements significantly decreased their energy intake, yet their
hunger and satiety scores did not change. Figs, like other high fiber
foods, may be helpful in a weight management program.
Fruit and Cereal Fiber—Which is Found in Figs—Protective against Postmenopausal Breast Cancer
Results of a prospective study involving 51,823 postmenopausal women
for an average of 8.3 years showed a 34% reduction in breast cancer risk
for those consuming the most fruit fiber compared to those consuming
the least. In addition, in the subgroup of women who had ever used
hormone replacement, those consuming the most fiber, especially cereal
fiber, had a 50% reduction in their risk of breast cancer compared to
those consuming the least. Fruits richest in fiber include apples,
dates, figs, pears and prunes. When choosing a high fiber cereal, look
for whole grain cereals as they supply the most bran (a mere 1/3rd cup
of bran contains about 14 grams of fiber).
Fig Leaf May Have Insulin-Lowering Properties
You probably do not think about the leaves of the fig tree as one of
fig's edible parts. But in some cultures, fig leaves are a common part
of the menu, and for good reason. The leaves of the fig have repeatedly
been shown to have antidiabetic properties and can actually reduce the
amount of insulin needed by persons with diabetes who require insulin
injections. In one study, a liquid extract made from fig leaves was
simply added to the breakfast of insulin-dependent diabetic subjects in
order to produce this insulin-lowering effect.
Figs' Potential Cardiovascular Effects
In animal studies, fig leaves have been shown to lower levels of
triglycerides (a form in which fats circulate in the bloodstream), while
in in vitro studies, fig leaves inhibited the growth of certain
types of cancer cells. Researchers have not yet determined exactly which
substances in fig leaves are responsible for these remarkable healing
effects.
Besides their potassium and fiber content, figs emerged from our
food ranking system as a good source of the trace mineral manganese.
Figs' Potential Protection against Macular Degeneration
Your mother may have told you carrots would keep your eyes bright as a
child, but as an adult, it looks like fruit is even more important for
keeping your sight. Data reported in a study published in the Archives
of Ophthalmology indicates that eating 3 or more servings of fruit per
day may lower your risk of age-related macular degeneration (ARMD), the
primary cause of vision loss in older adults, by 36%, compared to
persons who consume less than 1.5 servings of fruit daily.
In this study, which involved over 100,00 women and men,
researchers evaluated the effect of study participants' consumption of
fruits; vegetables; the antioxidant vitamins A, C, and E; and
carotenoids on the development of early ARMD or neovascular ARMD, a more
severe form of the illness associated with vision loss. Food intake
information was collected periodically for up to 18 years for women and
12 years for men.
While, surprisingly, intakes of vegetables, antioxidant vitamins
and carotenoids were not strongly related to incidence of either form of
ARMD, fruit intake was definitely protective against the severe form of
this vision-destroying disease. Three servings of fruit may sound like a
lot to eat each day, but by simply tossing a banana into your morning
smoothie or slicing it over your cereal, topping off a cup of yogurt or
green salad with a couple of diced figs, and snacking on an apple, plum,
nectarine or pear, you've reached this goal.
World's Healthiest
Foods Rating | Rule |
|---|
| excellent |
DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10% |
| very good |
DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5% |
| good |
DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5% |
In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, here is
an
in-depth nutritional profile for Figs. This profile includes information
on a full array of nutrients, including carbohydrates, sugar, soluble
and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino
acids and more.
Figs, fresh
(Note: "--" indicates data unavailable) |
1.00 medium
(50.00 g) | GI: medium |
| BASIC MACRONUTRIENTS AND CALORIES |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Protein | 0.38 g | 1 |
| Carbohydrates | 9.59 g | 4 |
| Fat - total | 0.15 g | 0 |
| Dietary Fiber | 1.45 g | 5 |
| Calories | 37.00 | 2 |
| MACRONUTRIENT AND CALORIE DETAIL |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Carbohydrate: |
| Starch | -- g |
| Total Sugars | 8.13 g |
| Monosaccharides | -- g |
| Fructose | -- g |
| Glucose | -- g |
| Galactose | -- g |
| Disaccharides | -- g |
| Lactose | -- g |
| Maltose | -- g |
| Sucrose | -- g |
| Soluble Fiber | -- g |
| Insoluble Fiber | -- g |
| Other Carbohydrates | 0.01 g |
| Fat: |
| Monounsaturated Fat | 0.03 g |
| Polyunsaturated Fat | 0.07 g |
| Saturated Fat | 0.03 g |
| Trans Fat | 0.00 g |
| Calories from Fat | 1.35 |
| Calories from Saturated Fat | 0.27 |
| Calories from Trans Fat | 0.00 |
| Cholesterol | 0.00 mg |
| Water | 39.55 g |
| MICRONUTRIENTS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Vitamins |
| Water-Soluble Vitamins |
| B-Complex Vitamins |
| Vitamin B1 | 0.03 mg | 3 |
| Vitamin B2 | 0.02 mg | 2 |
| Vitamin B3 | 0.20 mg | 1 |
| Vitamin B3 (Niacin Equivalents) | 0.25 mg |
| Vitamin B6 | 0.06 mg | 4 |
| Vitamin B12 | 0.00 mcg | 0 |
| Biotin | -- mcg | -- |
| Choline | 2.35 mg | 1 |
| Folate | 3.00 mcg | 1 |
| Folate (DFE) | 3.00 mcg |
| Folate (food) | 3.00 mcg |
| Pantothenic Acid | 0.15 mg | 3 |
| Vitamin C | 1.00 mg | 1 |
| Fat-Soluble Vitamins |
| Vitamin A (Retinoids and Carotenoids) |
| Vitamin A International Units (IU) | 71.00 IU |
| Vitamin A mcg Retinol Activity Equivalents (RAE) | 3.55 mcg (RAE) | 0 |
| Vitamin A mcg Retinol Equivalents (RE) | 7.10 mcg (RE) |
| Retinol mcg Retinol Equivalents (RE) | 0.00 mcg (RE) |
| Carotenoid mcg Retinol Equivalents (RE) | 7.10 mcg (RE) |
| Alpha-Carotene | 0.00 mcg |
| Beta-Carotene | 42.50 mcg |
| Beta-Carotene Equivalents | 42.50 mcg |
| Cryptoxanthin | 0.00 mcg |
| Lutein and Zeaxanthin | 4.50 mcg |
| Lycopene | 0.00 mcg |
| Vitamin D |
| Vitamin D International Units (IU) | 0.00 IU | 0 |
| Vitamin D mcg | 0.00 mcg |
| Vitamin E |
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 0.06 mg (ATE) | 0 |
| Vitamin E International Units (IU) | 0.08 IU |
| Vitamin E mg | 0.06 mg |
| Vitamin K | 2.35 mcg | 3 |
| Minerals |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Boron | -- mcg |
| Calcium | 17.50 mg | 2 |
| Chloride | 9.00 mg |
| Chromium | -- mcg | -- |
| Copper | 0.03 mg | 3 |
| Fluoride | -- mg | -- |
| Iodine | -- mcg | -- |
| Iron | 0.19 mg | 1 |
| Magnesium | 8.50 mg | 2 |
| Manganese | 0.06 mg | 3 |
| Molybdenum | -- mcg | -- |
| Phosphorus | 7.00 mg | 1 |
| Potassium | 116.00 mg | 2 |
| Selenium | 0.10 mcg | 0 |
| Sodium | 0.50 mg | 0 |
| Zinc | 0.07 mg | 1 |
| INDIVIDUAL FATTY ACIDS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Omega-3 Fatty Acids | 0.00 g | 0 |
| Omega-6 Fatty Acids | 0.07 g |
| Monounsaturated Fats |
| 14:1 Myristoleic | 0.00 g |
| 15:1 Pentadecenoic | 0.00 g |
| 16:1 Palmitol | 0.00 g |
| 17:1 Heptadecenoic | 0.00 g |
| 18:1 Oleic | 0.03 g |
| 20:1 Eicosenoic | 0.00 g |
| 22:1 Erucic | 0.00 g |
| 24:1 Nervonic | 0.00 g |
| Polyunsaturated Fatty Acids |
| 18:2 Linoleic | 0.07 g |
| 18:2 Conjugated Linoleic (CLA) | -- g |
| 18:3 Linolenic | 0.00 g |
| 18:4 Stearidonic | 0.00 g |
| 20:3 Eicosatrienoic | 0.00 g |
| 20:4 Arachidonic | 0.00 g |
| 20:5 Eicosapentaenoic (EPA) | 0.00 g |
| 22:5 Docosapentaenoic (DPA) | 0.00 g |
| 22:6 Docosahexaenoic (DHA) | 0.00 g |
| Saturated Fatty Acids |
| 4:0 Butyric | 0.00 g |
| 6:0 Caproic | 0.00 g |
| 8:0 Caprylic | 0.00 g |
| 10:0 Capric | 0.00 g |
| 12:0 Lauric | 0.00 g |
| 14:0 Myristic | 0.00 g |
| 15:0 Pentadecanoic | 0.00 g |
| 16:0 Palmitic | 0.02 g |
| 17:0 Margaric | 0.00 g |
| 18:0 Stearic | 0.01 g |
| 20:0 Arachidic | 0.00 g |
| 22:0 Behenate | 0.00 g |
| 24:0 Lignoceric | 0.00 g |
| INDIVIDUAL AMINO ACIDS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Alanine | 0.02 g |
| Arginine | 0.01 g |
| Aspartic Acid | 0.09 g |
| Cysteine | 0.01 g |
| Glutamic Acid | 0.04 g |
| Glycine | 0.01 g |
| Histidine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.02 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Phenylalanine | 0.01 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
| Threonine | 0.01 g |
| Tryptophan | 0.00 g |
| Tyrosine | 0.02 g |
| Valine | 0.01 g |
| OTHER COMPONENTS |
|---|
| nutrient | amount | DRI/DV
(%) |
|---|
| Ash | 0.33 g |
| Organic Acids (Total) | -- g |
| Acetic Acid | -- g |
| Citric Acid | -- g |
| Lactic Acid | -- g |
| Malic Acid | -- g |
| Taurine | -- g |
| Sugar Alcohols (Total) | -- g |
| Glycerol | -- g |
| Inositol | -- g |
| Mannitol | -- g |
| Sorbitol | -- g |
| Xylitol | -- g |
| Artificial Sweeteners (Total) | -- mg |
| Aspartame | -- mg |
| Saccharin | -- mg |
| Alcohol | 0.00 g |
| Caffeine | 0.00 mg |
Note:
The nutrient profiles provided in this website are derived from The Food
Processor, Version 10.12.0, ESHA Research, Salem, Oregon, USA. Among
the 50,000+ food items in the master database and 163 nutritional
components per item, specific nutrient values were frequently missing
from any particular food item. We chose the designation "--" to
represent those nutrients for which no value was included in this
version of the database.
|
Figs, fresh
1.00 medium
50.00 grams
|
| Nutrient | Amount | DRI/DV
(%) | Nutrient
Density | World's Healthiest
Foods Rating |
|---|
| fiber | 1.45 g | 5 | 2.5 | good |
| vitamin B6 | 0.06 mg | 4 | 1.7 | good |
| copper | 0.03 mg | 3 | 1.6 | good |
| pantothenic acid | 0.15 mg | 3 | 1.5 | good |
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