Hundreds of fig varieties have been identified, with colors ranging from white to deep purple, depending on variety. One common quality is the fig's suitability as a healthy snack. However, both dried and fresh figs are also tasty in side dishes or main courses. The nutritional properties in figs vary, depending on how they're served.
Fresh Figs
A one-cup serving contains about three fresh figs. One serving, which includes the edible skin, provides approximately 110 calories. Fresh figs are free of fat, cholesterol and sodium. The calories come from 29 g of carbohydrates and 1 g of protein. Of the carb content, 24 g come from sugar and 4 g from fiber. Other nutritional properties include 348 mg of potassium, 3 mg of vitamin C and 52 mg of calcium per serving.
Dried Figs
At around 100 calories per serving, two dried figs provide roughly 10 fewer calories than one serving of fresh figs. However, because dried figs contain less water, a two-fig serving weighs only 38 g compared with the 150 g of three fresh figs. Like fresh figs, dried figs are free of cholesterol and fat. Other nutritional properties include 25 g of sugar, 3 g of fiber and 1 g of protein. Dried figs provide 258 mg of potassium, 0.5 mg of vitamin C and 62 mg of calcium per serving.
Canned Figs
Canned figs packed in water provide around 80 calories, based on a 150 g serving. The fiber content of canned figs is 3.3 g, and the sugar content is approximately 17.7 g. Canned figs provide less potassium than their fresh counterparts, chiming in at 154 mg per serving, compared to 348 mg. The nutritional properties of canned figs also include 42 mg of calcium and 1.5 mg of vitamin C.
Considerations
While figs are in season from July through September, dried figs are available year-round. Figs and other fruits play an important role in balanced nutrition. The U.S. Department of Agriculture recommends that adults consume 1.5 to 2 cups of fruit daily. One-half cup of dried fruit is considered the equivalent of 1 cup from the fruits group. Fresh fruit counts cup for cup. Eating a variety of fruits ensures that you get the benefits of the range of nutrients they provide.
References
- Purdue University; "Figs"; Julia Martin; 1987 (Updated August 2011)
- California Figs: Ways to Use Dried Figs
- Centers for Disease Control and Prevention: Figs, Fresh; Nutrition, Selection, Storage
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference
- Fruits and Veggies -- More Matters: Fig, Dried: Nutrition, Selection, Storage
- Centers for Disease Control and Prevention: Fruit of the Month -- Figs
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