✦ Good source of fibre
✦ Provides calcium
✦ Source of potassium
✦ Contains iron
Figs are soft sweet fruit with tiny crunchy edible seeds, eaten fresh or dried. Drying concentrates the sugar, fibre and minerals while reducing vitamin C.
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Preparation note
Stewing dried figs without sugar rehydrates them gently; some minerals leach into the cooking liquid, so use the liquid in the dish.
Sources:
CoFID 2021
Where Figs, dried, stewed without sugar Stands Out
Macronutrients per 100g
537
kJ
Energy
2.00
g
Protein
29.4
g
Carbs
4.20
g
Fibre
0.90
g
Fat
29.4
g
Sugars
0.09
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 540 mg | 27% | |
| Calcium | 140 mg | 18% | |
| Chloride | 94.0 mg | 12% | |
| Phosphorus | 49.0 mg | 7% | |
| Magnesium | 44.0 mg | 12% | |
| Vitamin A (RAE) | 2.92 µg | 0% | |
| Iron | 2.30 mg | 16% | |
| Zinc | 0.400 mg | 4% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Manganese | 0.300 mg | 15% | |
| Pantothenic Acid (B5) | 0.210 mg | 4% | |
| Copper | 0.170 mg | 17% | |
| Vitamin B6 | 0.120 mg | 9% | |
| Riboflavin (B2) | 0.040 mg | 3% | |
| Thiamin (B1) | 0.030 mg | 3% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Glucose (dextrose) | 15.9 g | — | |
| Fructose | 12.7 g | — | |
| Sucrose | 0.800 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 35.0 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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