Dried Fig
"Dried Figs Are High in Potassium Which May Contribute to Normal Muscle Function"
Dried figs are high in potassium which may contribute to normal muscle function (1,2,3) . Not only that, dried figs are high in fiber and a source of vitamin K, calcium, magnesium, copper and manganese (1,2) . They’re also remarkable for their phenolic content, a type of antioxidant.
Did you know that figs have numerous edible seeds inside the fruit that are generally hollow, unless pollinated and it's the pollinated seeds that give the dried figs their characteristic nutty taste (4) .
Try dried figs in one of the latest food trends the Buddha bowl in our
salmon poke bowl with walnuts, almonds and dried figs .
Nutrient
Units
Value per 100gr
Value per 28gr, 1 oz (1 handful)
Proximates
Water
g
30.05
8.41
Energy
kcal
249
70
Energy
kJ
1041
291
Nutrient
Units
Value per 100gr
Value per 28gr, 1 oz (1 handful)
Proximates
Water
g
30.05
8.41
Energy
kcal
249
70
Energy
kJ
1041
291
Protein
g
3.30
0.92
Total lipid (fat)
g
0.93
0.26
Ash
g
1.86
0.52
Carbohydrate, by difference
g
63.87
17.88
Fiber, total dietary
g
9.8
2.7
Sugars, total
g
47.92
13.42
Sucrose
g
0.07
0.02
Glucose (dextrose)
g
24.79
6.94
Fructose
g
22.93
6.42
Lactose
g
0.00
0.00
Maltose
g
0.00
0.00
Galactose
g
0.13
0.04
Starch
g
5.07
1.42
Minerals
Calcium, Ca
mg
162
45
Iron, Fe
mg
2.03
0.57
Magnesium, Mg
mg
68
19
Phosphorus, P
mg
67
19
Potassium, K
mg
680
190
Sodium, Na
mg
10
3
Zinc, Zn
mg
0.55
0.15
Copper, Cu
mg
0.287
0.080
Manganese, Mn
mg
0.510
0.143
Selenium, Se
µg
0.6
0.2
Vitamins
Vitamin C, total ascorbic acid
mg
1.2
0.3
Thiamin
mg
0.085
0.024
Riboflavin
mg
0.082
0.023
Niacin
mg
0.619
0.173
Pantothenic acid
mg
0.434
0.122
Vitamin B-6
mg
0.106
0.030
Folate, total
µg
9
3
Folic acid
µg
0.0
0.0
Folate, food
µg
9
3
Folate, DFE
µg
9
3
Choline, total
mg
15.8
4.4
Betaine
mg
0.7
0.2
Vitamin B-12
µg
0.00
0.00
Vitamin B-12, added
µg
0.00
0.00
Vitamin A, RAE
µg
0.0
0.0
Retinol
µg
0.0
0.0
Carotene, beta
µg
6
2
Carotene, alpha
µg
0.0
0.0
Cryptoxanthin, beta
µg
0.0
0.0
Vitamin A, IU
IU
10
3
Lycopene
µg
0.0
0.0
Lutein + zeaxanthin
µg
32
9
Vitamin E (alpha-tocopherol)
mg
0.35
0.10
Vitamin E, added
mg
0.00
0.00
Tocopherol, beta
mg
0.01
0.00
Tocopherol, gamma
mg
0.37
0.10
Tocopherol, delta
mg
0.01
0.00
Vitamin D (D2 + D3)
µg
0.0
0.0
Vitamin D
IU
0.0
0.0
Vitamin K (phylloquinone)
µg
15.6
4.4
Lipids
4:0
g
0.000
0.000
Fatty acids, total saturated
g
0.144
0.040
6:0
g
0.000
0.000
14:0
g
0.006
0.002
12:0
g
0.000
0.000
10:0
g
0.000
0.000
8:0
g
0.000
0.000
Fatty acids, total monounsaturated
g
0.159
0.045
16:0
g
0.110
0.031
18:0
g
0.029
0.008
16:1 undifferentiated
g
0.001
0.000
18:1 undifferentiated
g
0.158
0.044
20:1
g
0.000
0.000
22:1 undifferentiated
g
0.000
0.000
18:4
g
0.000
0.000
Fatty acids, total polyunsaturated
g
0.345
0.097
20:4 undifferentiated
g
0.000
0.000
20:5 n-3 (EPA)
g
0.000
0.000
18:2 undifferentiated
g
0.345
0.097
18:3 undifferentiated
g
0.000
0.000
22:6 n-3 (DHA)
g
0.000
0.000
Cholesterol
mg
0.0
0.0
22:5 n-3 (DPA)
g
0.000
0.000
Amino Acids
Tryptophan
g
0.020
0.006
Threonine
g
0.085
0.024
Isoleucine
g
0.089
0.025
Leucine
g
0.128
0.036
Lysine
g
0.088
0.025
Methionine
g
0.034
0.010
Cystine
g
0.036
0.010
Phenylalanine
g
0.076
0.021
Tyrosine
g
0.041
0.011
Valine
g
0.122
0.034
Arginine
g
0.077
0.022
Histidine
g
0.037
0.010
Alanine
g
0.134
0.038
Aspartic acid
g
0.645
0.181
Glutamic acid
g
0.295
0.083
Glycine
g
0.108
0.030
Proline
g
0.610
0.171
Serine
g
0.128
0.036
Others
Alcohol, ethyl
g
0.0
0.0
Caffeine
mg
0.0
0.0
Theobromine
mg
0.0
0.0
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Source: National Nutrient Database for Standard Reference Legacy Release April, 2018, NDB No : 09094, g = gram mg = milligram mcg = microgram IU = International Unit
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
4.Crfg.org. (©1996). FIG Fruit Facts. [online] Available at: http://www.crfg.org/pubs/ff/fig.html [Accessed 20 Dec. 2016].