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Green or Purple Figs are high in fiber and are a good source of several essential minerals, including magnesium, manganese, calcium (which promotes bone density) and potassium (which helps lower blood pressure), as well as vitamins, principally K and A, as well as folate and choline.
The nutritional value of figs by weight increases when they’re dried, and they also keep for a longer period of time. A 100-gram serving of fresh figs, for instance, provides 35 milligrams (mg) of calcium, but the same amount of dried figs has 162 mg of calcium.
Keep in mind, though, at the same time, 100 grams of dried figs contain nearly 48 grams of total sugars — 10 more grams than the maximum amount of added sugars recommended for adult males for a whole day — while raw figs contain just a little over 16 grams. Therefore, it’s important to monitor how many figs you eat if you consume them dried.
Whether fresh or dried, figs contain powerful antioxidants that neutralize free radicals in your body and help fight disease. Figs also supply healthy amounts of dietary fiber, which keeps your digestive system regulated and may have a positive effect on weight management. According to one study, the fruits with the most fiber content include apples, dates, figs, pears and prunes, and there was a 34 percent reduction in breast cancer risk among women who consumed the most fruit fiber, compared to those who ate the least.
Traditional medicine around the world has made use of figs as poultices on tumors, warts and wounds. The fruit and leaves have been pulverized and added to gargles to relieve sore throats.
In some cultures, fig leaves are nearly as important as the fruit itself because of the unique health-related benefits they offer. This includes their ability to regulate blood sugar levels, since research has shown they contain properties that can actually reduce the amount of insulin needed by diabetics.
As mentioned, despite their benefits, you should consume figs in moderation because they contain fructose (sugars), which may be harmful to your health in excessive amounts.
Figs Nutrition Facts
Serving Size: 3.5 ounces (100 grams), raw
Serving % Daily
Calories from Fat 3
Total Fat 0 g 0%
Saturated Fat 0 g 0 %
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Total Carbohydrates 19 g 6%
Dietary Fiber 3 g 12%
Sugar 16 g
Protein 1 g
Vitamin A 3% Vitamin C 3%
Calcium 4% Iron 2%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs