The Nutritional Value Of Different Figs

Figs are the fruit produced from the Ficus tree and are believed to have originated in ancient Egypt. They were first brought to the United States in 1769 when Franciscan missionaries planted them in the mission gardens in San Diego, California. Now, according to the California Fig Advisory Board, California produces an average of 28 million pounds of figs, and most of these originate in the Central Valley of California. According to Fit Day, there are over 600 different varieties of figs. The Agricultural Marketing Resource Center lists the most common commercial varieties of figs as Mission, Kadota and Calimyrna. Regardless of the variety, figs are a natural source of certain vitamins, minerals and amino acids.

Basic Nutritional Values

A 1 cup serving of dried figs contains 277 calories, 3.68 g of protein, 71.41 g or carbohydrates and 10.9 g of fiber, according to the USDA Nutrient Database. Figs are an important source of dietary fiber that is necessary to aid your body in digestion. According to the National Institutes of Health, the average adult should consume between 20 and 35 g per day of fiber, so one serving of figs can provide as much as half of your daily fiber requirements.

Minerals

Minerals are elements that your body uses to build bones, produce hormones and regular your heart. A 1 cup serving of figs provides an average of 181 mg of calcium, 2.28 mg of iron, 75 mg of magnesium, 75 mg of phosphorus, 761 mg of potassium, 10 mg of sodium, 0.62 mg of zinc, 0.321 mg of copper, 0.570 mg of manganese and 0.5 mg of selenium. A 2000 study published in “Biotropica” looked at the nutritional value of different figs and found that of the 14 species they examined, all contained the same minerals but in different concentrations and in different placement in the fruit. Some had higher concentrations in the pulp while others had higher concentrations in the seeds.

Vitamins

There are 13 vitamins that are essential for your body to function and develop normally. These include vitamins A, the B vitamins which include thiamine, riboflavin, niacin, panthothenic acid, biotin, vitamin B-6, vitamin B-12 and folate, vitamins C, D, E and K. A 1 cup serving provides a variety of these vitamins including 11.4 mg of vitamin C, traces of the B vitamins, 17.6 mg of choline, 10 IU of vitamin A, 36 mcg of lutein, trace amounts of vitamin E and 17.4 mcg of vitamin K.

Amino Acids

Amino acids are compounds that combine to form proteins and are essential for the breakdown of food, growth and tissue repair in your body. They are broken down into essential, nonessential and conditional amino acids. Essential amino acids must be acquired through your diet, while nonessential amino acids can be made by your body. Conditional amino acids are acquired through your diet but are not always necessary. Figs are packed full of amino acids and according to a study published in “Biotropica” in 2000, the amino acids found in the largest amounts in different varieties of figs are aspartic acid and glutamic acid. The researchers discovered that the Ficus insipida variety contained high levels of all amino acids while the Ficus obtusifolia variety of fig contained low amounts of all amino acids.