Nutrition and DietDried figs: benefits and properties. How many to eat per day

Dried figs: benefits and properties. How many to eat per day

Dried figs are very nutritious and wonderful foods, full of fiber, B vitamins, and iron. How many can we eat a day to enjoy its benefits and what other properties do they provide?

What are dried figs?

Although figs become one of the fruits par excellence of autumn (as is the case with other autumn foods such as persimmon or mushrooms), the truth is that being a seasonal fruit it is not possible to enjoy them all year. 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. That is, they are the ripened figs, which have then been subjected to a process that allows them to remove all their moisture and water content, drying them.

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

With them a traditional dessert very popular in some parts of Spain is made, known as pan de higo, which consists of mixing crushed dried figs with almonds, and forming a kind of paste.

Nutritional information for 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 mentioned in small quantities).

Interesting contribution of fiber

They stand out especially for being tremendously rich in fiber, providing around 10 grams of fiber per 100 grams. In this way, dried figs are very interesting in case of constipation, especially if it is mild.

Fundamentally for something very simple: they help naturally when it comes to improving intestinal transit.

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

Dried figs also have an interesting peculiarity, which is that 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 B vitamins

They also stand out for their contribution in vitamins, especially vitamins of group B, so that their regular consumption in case of anemia is tremendously interesting, as they are suitable for the correct manufacture of red blood cells.

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

Could your caloric intake become a problem?

As with most dried fruits, dried figs also stand out for their high content in sugars, and therefore in calories. However, this does not have to be negative, since its nutritional richness makes it a food with a high nutritional value, well above the calories it provides.

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 intake would be high for a handful of these dried fruits, the truth is that we should not underestimate them, especially for their contribution in B vitamins, calcium, magnesium, potassium and fiber.

For this reason, they are ideal for athletes and hikers, as they are high in carbohydrates.

Nutritional contribution per 100 grams of dried figs

Specifically, 100 grams of dried figs provide:

  • Calories (kcal): 255 calories.
  • Proteins: 3.05 g.
  • Carbohydrates: 65.35 g.
  • Fat: 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 IU.
  • Vitamin B1: 0.07 mg.
  • Vitamin B2: 0.88 mg.
  • Vitamin B3: 0.69 mg.
  • Vitamin C: 0.8 mg.

The main benefits of dried figs

Useful to provide energy

Dried figs are ideal for athletes, hikers and for anyone who, in short, at any given time needs an extra supply of energy. Why?

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.

In addition, they can become an excellent snack when mixed with almonds, standing out as an ideal combination for breakfast or a snack.

Ideal for growth and against osteoporosis

As we mentioned throughout this note, dried figs also stand out for their high content of calcium, a fundamental nutrient for the health of our bones.

For this reason, dried figs can become a perfect ally for many moms and dads, since they are ideal for breakfast and snacks for the little ones in the house, thanks to their contribution of calcium, essential for their growth.

Useful against constipation

Dried figs are especially rich in dietary fiber, standing out for their contribution of both soluble and insoluble fiber. In this sense, while soluble fiber helps control appetite and regulate blood sugar levels, insoluble fiber adds a greater volume to the stool.

Therefore, dried figs are very interesting when it comes to improving intestinal function and transit, preventing or alleviating occasional constipation.

Helps prevent anemia

If we take into account that a handful of dried figs provide around 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 at the time to prevent anemia.

How many dried figs to eat per day to enjoy its benefits:

Taking into account that we are fortunate to be able to find dried figs throughout the year, while during the autumn we can enjoy this food in its freshest and most ripe 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 is no contraindication that prevents their consumption, it is best to  eat around a handful of dried figs a day  (approximately 30 grams ).

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


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