Nutritionists and dietitians have long recognized the benefits of eating more fruits and vegetables. The National Cancer Institute and others advise that eating five or more daily servings of fruits and vegetables helps to maintain health.
Fresh and dried figs fit right into the “More Is Better” menus from the Produce For better Health Foundation. Known for their fiber content, figs also contain more calcium, more potassium and more iron than many other common fruits. Fresh figs also contain disease-fighting antioxidants.
Nutrition per 100 grams of Fresh Figs
Composition of Fresh Figs (per 100g) |
| Total Calories |
74 |
| Calories from Fat |
2.7 |
| Total Fat |
0.3g |
| Saturated Fat |
0.06g |
| Mono Fat |
0.07g |
| Poly Fat |
0.14g |
| Trans Fat |
0g |
| Cholesterol |
0mg |
| Sodium |
1.0mg |
| Magnesium |
17.0mg |
| Potassium |
232.0mg |
| Total Carbohydrate |
19.2g |
| Total Dietary Fiber |
3.3g |
| Sugars |
15.9g |
| Protein |
0.75g |
| Vitamin A |
142.0 IU |
| Vitamin C |
2.0mg |
| Calcium |
35.0mg |
| Iron |
0.37mg |
Nutrients in Reference Amount Customarily Consumed (4.9 oz / 140g)* of Common Fruits
| Fruit |
Calories |
Fiber (g) |
Potassium (mg) |
Calcium (mg) |
Iron (mg) |
Vitamin A (IU) |
Vitamin C (mg) |
| California Fresh Figs |
103.0 |
4.62 |
324.8 |
49.0 |
0.52 |
198.8 |
2.80 |
| Apples |
82.6 |
3.78 |
161.0 |
9.8 |
0.25 |
74.2 |
7.98 |
| Bananas |
128.8 |
1.08 |
554.4 |
8.4 |
0.43 |
113.4 |
12.74 |
| Grapes |
99.4 |
1.40 |
259.0 |
15.4 |
0.36 |
102.2 |
15.12 |
| Oranges |
65.8 |
3.36 |
253.4 |
56.0 |
0.14 |
287.0 |
74.48 |
| Strawberries |
42.0 |
3.22 |
232.4 |
19.6 |
0.53 |
37.8 |
78.38 |
* See CFR Title 21; Food and Drugs § 101.12.
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