Nutrition Information On Figs

Figs are an edible fruit common in Mediterranean cuisine. Figs are probably best known in the U.S. as a cookie filling, but fresh figs are grown in abundance in California. California figs are available fresh from June through September, but dried figs are available year-round. Figs offer unique nutritional properties that are a benefit to any healthy diet.

Major Nutrients and Calories

One medium fig weighing 1.8 oz. contains 37 calories and trace amounts of fat and protein. A fig contains about 9.6 g of carbohydrates and 8.13 g of sugar. Figs contain no sodium. Figs count toward the U.S. Department of Agriculture Food Pyramid recommended 1 ½ to 2 cups of fruits daily. One-half cup of dried figs is equivalent to 1 cup of fresh figs, according to USDA guidelines.

California Advisory Board

According to the California Fig Advisory Board, figs contain more fiber than other common fruits and vegetables. One medium fig contains 1.7 g of fiber. If you eat 8 oz. of figs, or about 4 ½ medium figs, you can satisfy 30 percent of the daily recommended allowance for fiber. Fiber is essential to regular digestion, a healthy colon and can help lower cholesterol, explains MayoClinic.com.

Other Nutrition

Figs offer 74 mg of calcium per 8 oz. serving. In a ¼-cup serving, figs also provide 6 percent of the daily recommended allowance for iron and 7 percent of the daily value for potassium. Figs also contain a high level of antioxidants, especially the Mission variety reports a study in the "Journal of Agricultural and Food Chemistry," published in October 2006.

Considerations

More than 150 different types of figs are available. These types differ in terms of color and texture. Some of the most common varieties, according to the World's Healthiest Foods are black mission, kadota, calimyrna, brown turkey and adriatic. In the October 2006 study, deeper colored figs correlated with total antioxidant levels. Darker colored figs contain higher concentrations of phytochemicals than lighter colored varieties.

Healthy Uses

Fresh or dried figs may be eaten alone. Add fresh figs to a salad of micro greens, goat cheese and toasted walnuts. Use dried figs in homemade, whole-grain cookies or muffins. Figs sweetness work well with rich meat like pork or duck. Bake apples with fresh figs, nuts and a drizzle of honey for a healthy dessert.