Figs are a nutrient-dense choice for snacks or as ingredients in baking or cooking recipes. Organic Black Mission figs have been certified by the U.S. Department of Agriculture as part of the National Organic Program. They are grown without certain pesticides, but they are not necessarily more nutritious than regular black figs. As with most foods, the best approach is to include figs in moderation as part of an overall balanced diet.
A serving of organic Black Mission figs is one-third of a cup of dried figs. The serving has 110 calories, 0 grams fat, 1 gram protein and 26 grams of total carbohydrates. Black Mission figs have 240 mg potassium, which is a nutrient essential for regulating blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. They have 6 percent of the daily value for calcium and for iron.
A serving of organic Black Mission figs has 5 grams dietary fiber, or 20 percent of the daily value. Fiber lowers your cholesterol and may help control your blood sugar. Dietary fiber comes from the parts of plant foods your body cannot digest; other good sources include many fruits and vegetables, whole grains, beans and nuts. Be sure to increase your intake of dietary fiber only gradually and drink plenty of water to reduce your risk for side effects such as cramping.
Most dried fruit is high in sugar, and Black Mission figs have 20 grams of natural sugars in one-third of a cup. Sugars are carbohydrates with 4 calories per gram, so the serving provides 80 calories from sugar, which is more than 70 percent of its 110 calories. An advantage of high-sugar foods is that they provide quick energy because the body is quick to release sugar into the bloodstream. A potential disadvantage is that blood sugar levels can fall sharply afterward, according to the Linus Pauling Institute Micronutrient Information Center.
Figs are naturally sodium free, and organic Black Mission figs can be a healthy choice if you are following a low-sodium diet. A high-sodium diet can cause high blood pressure, or hypertension, which raises your risk for heart disease, stroke and kidney disease. Healthy adults should have no more than 2,300 milligrams sodium per day, and individuals on a low-sodium diet should not eat more than 1,500 milligrams.
- MyFitnessPal: Calories in Organic Made in Nature Gourmet Jumbo Black Mission Figs
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- Linus Pauling Institute Micronutrient Information Center; Glycemic Index and Glycemic Load; Jane Higdon; December 2005
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010