Figs, a popular fruit in Mediterranean cuisine, particularly Greek, can be eaten dried or fresh. Dried figs are available year-round, and fresh figs are very sweet, with a chewy texture and crunchy, edible seeds. In the United States, California is the main producer of figs, where they are in season from June through September. Figs are high in fiber and rich in certain vitamins and minerals.
Basic Nutrient Values
An 8 oz. portion of fresh figs, or 228.6g, provides 167.8 calories, 1.7g protein, .6g fat, 43.5g carbohydrates, 7.5g dietary fiber and no cholesterol, according to the World's Healthiest Foods.. Figs are a good food source of vitamins B6, K and E, as well as the minerals manganese and potassium.
Vitamins
An 8 oz. portion of fresh figs provides .26mg of vitamin B6 and 10.7 micrograms of vitamin K; meeting approximately 13 percent of the recommended daily value for each. Fresh figs also are a source of vitamin E, providing 2.02mg, or 10 percent of the DV for the same serving. Vitamin B6 is necessary for proper nervous system function, breaking down glycogen, or stored glucose, into energy for the body's cells to use as protein metabolism. Vitamin K is essential for blood clotting and forming bone, while vitamin E is an antioxidant that protects cells from damage.
Minerals
Fresh figs are particularly rich in the trace mineral manganese, offering .29mg, or 14.5 percent of the DV per 8 oz. serving, and the major mineral potassium. The same amount provides just over 526mg potassium, or 15 percent of the DV. Manganese is needed for the proper functioning of certain enzymatic reactions, healthy bones, and the metabolism of protein, carbohydrates and cholesterol. Potassium is important for regulating heart beat, blood pressure and ensuring optimal fluid balance in the body.
Dietary Fiber
Few foods are as rich in dietary fiber as figs. An 8 oz. serving meets about a third of your daily requirement. According to the U.S. Dietary Guidelines for Americans, dietary fiber offers many health benefits. Fiber-rich diets might help reduce your risk of developing heart disease, lower blood cholesterol levels and aid in weight management. Those who choose diets rich in fruits and vegetables in the context of a healthy diet are less likely to develop certain types of cancers and type 2 diabetes.
Limitations
Some foods, figs included, contain a naturally occurring substance found in plant foods called oxalates. These substances have the potential, when they become too concentrated in body fluids, of crystallizing and causing health problems, so people with kidney or gallbladder problems might want to avoid figs. In addition, oxalates might interfere with calcium absorption.
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