Nutritious Dried Figs: Health Benefits, Nutritional Facts, and Recipe Ideas
Dried Figs (Uncooked)
Dried figs are a highly nutritious and naturally sweet fruit, often enjoyed as a healthy snack or incorporated into various dishes. These figs are packed with a variety of essential vitamins and minerals, making them a fantastic addition to your diet.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 249 kcal |
| Protein | 3.3 g |
| Fat | 0.93 g |
| Saturated Fat | 0.144 g |
| Carbohydrates | 63.87 g |
| Fiber | 9.8 g |
| Sugar | 47.92 g |
| Calcium | 162 mg |
| Iron | 2.03 mg |
| Magnesium | 68 mg |
| Phosphorus | 67 mg |
| Potassium | 680 mg |
| Sodium | 10 mg |
| Zinc | 0.55 mg |
| Copper | 0.287 mcg |
| Manganese | 0.51 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (Vitamin B1) | 0.085 mg |
| Riboflavin (Vitamin B2) | 0.082 mg |
| Niacin (Vitamin B3) | 0.619 mg |
| Vitamin B6 | 0.106 mg |
| Folate (Vitamin B9) | 9.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.35 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Dried figs are naturally free of common allergens such as gluten, dairy, and nuts. However, individuals with specific fruit allergies or sensitivities should exercise caution.
Dietary Preferences
Dried figs are suitable for various dietary preferences and can be enjoyed by:
- Vegetarians
- Vegans
- Gluten-Free Diets
- Kosher Diets
- Plant-Based Diets
Health Benefits
Dried figs are rich in dietary fiber, which aids in digestion and promotes gut health. They are also an excellent source of natural sugars, providing a quick energy boost. Their high potassium content helps support healthy heart function, while their iron and calcium levels contribute to better blood circulation and bone health. With a good amount of magnesium and phosphorus, dried figs can help support your body’s muscle and bone health.
How to Incorporate Dried Figs
Dried figs can be eaten on their own as a delicious, energy-boosting snack. They can also be chopped and added to salads, oatmeal, or yogurt for an extra burst of sweetness and texture. Use them in baking, or pair them with cheese and nuts for a savory treat. The natural sweetness of dried figs makes them a versatile ingredient in both sweet and savory recipes.
Conclusion
Dried figs are a nutritious and versatile ingredient, offering an abundance of vitamins, minerals, and fiber. Whether enjoyed on their own or as part of a larger dish, they are a great addition to any balanced diet. With their sweet flavor and impressive health benefits, dried figs are a delicious and wholesome food choice.
