Dried Figs, benefits and properties. How much to eat per day

What are dried figs? Although figs are one of the quintessential fruits of autumn (as is the case with other autumn foods such as persimmons and mushrooms), the truth is that as they are a seasonal fruit they cannot be enjoyed all year round. A deliciously nutritious solution is to opt for dried figs.

Basically we could define dried figs as the fruit of the fig tree that has been dried. In other words, they are the ripened figs, which have then undergone a process that allows them to remove all their moisture and water content, drying them.

In this way, we get a wonderful -and delicious- option to enjoy the autumn figs for a longer period of time, since we can keep them in properly closed containers, and they will last much longer.

They are used to make a traditional dessert that is very popular in some parts of United States, known as fig bread, which consists of mixing crushed dried figs with almonds to form a kind of paste.


Nutritional information on dried figs

High nutritional content

We could say that dried figs are the emblem of the Mediterranean countries, so – for example – they could be ideal within the so-called Mediterranean diet (as long as they are consumed as we say in small quantities).

Interesting contribution of fiber

They are especially notable for being tremendously rich in fiber, providing about 10 grams of fiber per 100 grams. Thus, dried figs are very interesting in case of constipation, especially if it is mild.

Basically for something very simple: they help in a natural way to improve the intestinal transit.

Did you know that they provide more calcium than any other dried fruit?

Dried figs also have an interesting peculiarity. They contain more calcium than any other dried fruit and are also a good source of iron and potassium. Specifically, they provide 100 mg of calcium per 100 grams of edible product.

High content of group B vitamins

They also stand out for their contribution in vitamins, especially B-group vitamins, so it is tremendously interesting to consume them regularly in case of anemia, as they are suitable for the correct manufacture of red blood cells.

Best of all, dried figs are very easy to digest, while being tremendously nutritious.

Can your caloric intake become a problem?

As with most dried fruits, dried figs are also noted for their high sugar content, and therefore their high calorie content. However, this need not be negative, as their nutritional richness makes them a food with a high nutritional value, far above the calories they provide.

We can give a simple example: 30 grams of dried figs provide 75 calories (100 grams provide about 255 calories). Although it is true that we could consider that this caloric contribution would be high for a handful of these dried fruits, the truth is that we should not underestimate them, especially because of their contribution in vitamins of the B group, calcium, magnesium, potassium and fiber.

For this reason, they are ideal for sportspeople and hikers, as they have a high carbohydrate content.

Nutritional contribution per 100 grams of dried figs

Specifically, 100 grams of dried figs provide:

  • Calories (kcal): 255 calories
  • Protein: 3.05 g.
  • Carbohydrates: 65.35 g.
  • Fats: 1,17 g.
  • Fiber: 12,2 g.
  • Calcium: 144 mg.
  • Iron: 2,23 mg.
  • Potassium: 712 mg.
  • Magnesium: 59 mg.
  • Phosphorus: 68 mg.
  • Manganese: 0,39 mg.
  • Sodium: 11 mg.
  • Zinc: 0,51 mg.
  • Vitamin A: 133 UI.
  • Vitamin B1: 0,07 mg.
  • Vitamin B2: 0,88 mg.
  • Vitamin B3: 0,69 mg.
  • Vitamin C: 0,8 mg.
Nutritional properties of dried figs

The main benefits of dried figs

  1. Useful for providing energy
  2. Dried figs are ideal for sportspeople, hikers and anyone who, in short, needs an extra supply of energy at some point. Why?
  3. Mainly because thanks to its contribution in carbohydrates, it becomes a very nutritious option to provide energy to our body when we need it most.
  4. In addition, they can become an excellent snack when mixed with almonds, making them an ideal combination for breakfast or snacks.
  5. Ideal for growth and against osteoporosis
  6. As we mentioned throughout this note, dried figs also stand out for their high calcium content, a fundamental nutrient for the health of our bones.
  7. For this reason, dried figs can become a perfect ally for many mums and dads, as they are ideal for breakfast and for snacks for the youngest in the house, thanks to their calcium content, which is fundamental for their growth.
  8. Useful against constipation
  9. Dried figs are especially rich in dietary fibre, and are notable for their contribution of both soluble and insoluble fibre. While soluble fibre helps control appetite and regulate blood sugar levels, insoluble fibre adds more volume to the stool.
  10. Therefore, dried figs are very interesting when it comes to improving intestinal function and transit, preventing or relieving occasional constipation.
  11. Helps prevent anemia

If we consider that a handful of dried figs provide about 0.4 mg of iron, and that this mineral is essential to transport oxygen in the blood properly, it is true that these dried fruits are an excellent option when it comes to preventing anemia.

How many dried figs to eat per day to enjoy their benefits

Bearing in mind that we are lucky enough to be able to find dried figs all year round, while during the autumn we can enjoy this food in its freshest and ripest form, the rest of the months we can opt for the dried option.

In this sense, there is no doubt that dried figs are a tremendously nutritious and healthy food, so if there are no contraindications to their consumption, the most appropriate thing to do is to eat about a handful of dried figs a day (30 grams approximately).

In this way, we will enjoy its taste, texture, and its incredible nutritional contribution, without exceeding its consumption.

This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.