Fruit in general provides a good source of dietary fiber. Figs specifically make MayoClinic.com's list of high-fiber fruits. Both figs and dried apricots can help you meet your recommended fruit quota of 1 1/2 cups to 2 cups daily. Keep in mind that 1/2 cup of dried fruit, such as figs or apricots, counts as 1 cup of fruit.
Nutrition Facts
Dried figs are higher in dietary fiber than dried apricots. One cup of dried figs contains approximately 14.6 g of fiber, whereas 1 cup of dried apricots contains about 9.5 g of fiber. But dried apricots contain fewer calories. One cup of dried apricots contains 313 calories, while 1 cup of dried figs contains 371 calories. If you are looking for a high-fiber fruit that is also low in calories, you may wish to consider fresh raspberries. One cup of fresh raspberries contains 8 g of fiber -- nearly as much as dried apricots -- and only 64 calories.
Fiber Intake
Adult females should consume about 21 to 25 g of fiber per day and adult males should consume between 30 and 38 g of fiber daily. It would take about 2 cups of dried figs and about 3 cups of dried apricots to meet this recommendation for a total of about 740 to 940 calories. Food choices that can help you meet your fiber quota with fewer calories include black beans, lentils, split peas, apples, pears and oatmeal.
Weight and Blood Glucose
Although dried figs and dried apricots may prove the exception because of their high sugar content, eating fiber-rich foods generally helps you attain or maintain a healthy body weight. Plant-based fiber-rich foods tend to contain fewer calories per serving than other food items such as meat, dairy and processed foods. One cup of broccoli, for instance, contains 20 calories, while 1 oz. of cheddar contains 114 calories.
Digestive and Heart Health
The fiber in dried apricot and dried figs can help lower your blood glucose level and keep it within a healthier range. Unlike other carbohydrates, fiber passes through your body undigested. Fiber also contributes to your digestive and heart health. Eating plenty of fiber-rich foods may help lower your cholesterol levels, which may help reduce your risk of developing heart disease. Enjoy dried apricots and dried figs for their fiber content, but eat them in moderation because of the sugar calories they contain.
References
- American Heart Association: Learn and Live -- Weight Management: Fiber Up, Slim Down, Feb. 9, 2011
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods, Nov. 2009
- United States Department of Agriculture: ChooseMyPlate.gov -- Food Groups: How Much Fruit is Needed Daily?
- United States Department of Agriculture: ChooseMyPlate.gov -- Food Groups: What Counts as a Cup of Fruit?
- United States Department of Agriculture Nutrient Database
- American Diabetes Association: Food and Fitness -- Carbohydrates
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