Dried Fig

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.

Figs have numerous edible seeds inside the fruit that are generally hollow, unless pollinated. Pollinated seeds are the ones that give the dried figs their characteristic nutty taste (4).

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].

Dried Figs Are High in Potassium

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