The calimyrna fig originated in California and is a special breed of fig derived from the smyrna fig of Turkey. Known for its golden skin and nut-like flavor, the calimyrna fig is most commonly found dried but is also eaten fresh out of hand. The calimyrna fig is a good source of fiber and potassium and can help you meet your daily calcium and iron needs.
Three dried calimyrna figs weighing approximately 1.1 oz. contain 110 calories, or about 37 calories per fig. As a dried fruit, the calimyrna fig is a calorie-dense food because of its low moisture content. As a calorie-dense food it has a high calorie content relative to its serving size. However, as a fruit, the calimyrna fig makes a healthy calorie choice compared to other calorie-dense foods such as cookies or candy bars.
Macronutrients comprise a food item's fat, protein and carbohydrate content. The calimyrna fig is fat-free and not a good source of protein, but it is a good source of carbohydrates. One serving of calimyrna figs contains 26 g of carbohydrates, 5 g of fiber, 20 g of sugar and 1 g of protein. The carbohydrates in the fig provide your body with energy. While most of the carbohydrates are in the form of sugar, fruit sugar, known as fructose, is not the same as table sugar and does not raise blood sugar levels.
Calimyrna figs are high in fiber, with 5 g per 1.1-oz. serving, meeting 20 percent of your daily value. The percent daily value is a consumer information tool designed by the Food and Drug Administration that you can use to help you make healthy food choices. Found on food labels, it's based on a 2,000-calorie diet for healthy adults. The fiber in the figs slows digestion, helping you feel full longer. Fiber also adds bulk to your stool, improving bowel movements. In addition, including more high-fiber foods in your diet lowers your risk of heart disease and diabetes.
Calimyrna figs can also help you meet your daily potassium needs. A 1.1-oz. serving contains 240 mg of potassium. Including more potassium-rich foods in your diet helps lower blood pressure, according to the American Heart Association. However, if you have kidney disease or a history of high blood potassium levels, you may need to limit the amount of potassium in your diet. Talk to your doctor about your daily potassium needs before increasing your intake.
Calcium and Iron
Calimyrna figs also help you meet your daily calcium and iron needs. A 1.1-oz. serving meets 6 percent of your daily value for both calcium and iron. Calcium is important for bone health, and iron is necessary for oxygen transport throughout your body.
- Ecomii; Keep an Eye Out for Fresh Calimyrna Figs; Jeff Cox
- Gold Mine Natural Foods, Inc: Organic Calimyrna Figs Nutrition Information
- "Chicago Tribune"; Consider Caloric Density for Weight Loss; Heidi Stevens; April 2010
- MayoClinic.com; Percent Daily Value: What Does it Mean?; Katherine Zeratsky; May 2010
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- American Heart Association: Potassium and High Blood Pressure
- Office of Dietary Supplements: Iron
- Office of Dietary Supplements: Calcium