Fig Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2023-09-29

Written and reviewed by the NatureClaim Team




Fig


Overview of Fig Nutrition

Scientific Name: Ficus carica


Order: Rosales


Family: Moraceae


Figs (Ficus carica) have green to dark purple skin. The color of the flesh is generally red. Figs also have a unique, sweet taste with a soft and chewy texture littered with many, small, edible seeds. A fig is not a fruit but a syconium because it contains a group of inverted flowers growing inside a pod. Each pod has hundreds of flowers, and each flower generates a small seed, which is the actual fruit of the fig. Figs are native to the Mediterranean and Western Asia, and they are widely cultivated in these regions. Figs are enriched with dietary fiber (10% daily value [DV]). Dietary fiber can help reduce cholesterol and improve heart health, which may reduce the risk of many heart diseases. Furthermore, dietary fiber may keep blood sugar levels stable and help one maintain a healthy body weight. In addition to this, figs contain vitamin B6 (6% DV). This vitamin is important for brain development and the immune system. There is also copper in figs (8% DV). This mineral is needed for blood vessel, bone, and immune health. Additionally, figs contain phosphorus (19% DV) and manganese (6% DV). These minerals, as well as vitamin K are important for bone health. Manganese is also reported to be an antioxidant.



Calories
Name Amount % Daily Value
Calories 74 kcal 4%


Carbohydrates
Name Amount % Daily Value
Total Carbs 19.18 g 7%
Dietary Fiber 2.90 g 10%
Sugars 16.26 g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols 31.00 mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 0.30 g 0%
Saturated Fat 0.06 g 0%
Monounsaturated Fat 0.07 g
Polyunsaturated Fat, total 0.14 g
  • 18:2 n-6 (LA), Omega-6
0.14 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.00 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat 0.00 g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 0.75 g 2%
  • Tryptophan
0.01 g
  • Threonine
0.02 g
  • Isoleucine
0.02 g
  • Leucine
0.03 g
  • Lysine
0.03 g
  • Methionine
0.01 g
  • Cystine
0.01 g
  • Phenylalanine
0.02 g
  • Tyrosine
0.03 g
  • Valine
0.03 g
  • Arginine
0.02 g
  • Histidine
0.01 g
  • Alanine
0.04 g
  • Aspartic Acid
0.18 g
  • Glutamic Acid
0.07 g
  • Glycine
0.03 g
  • Proline
0.05 g
  • Serine
0.04 g


Vitamins
Name Amount % Daily Value
Vitamin C 2.00 mg 2%
Thiamin 0.06 mg 5%
Riboflavin 0.05 mg 4%
Niacin 0.40 mg 3%
Pantothenic Acid 0.30 mg 6%
Vitamin B6 0.11 mg 6%
Folate, total 6.00 mg 2%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
6.00 mcg
Choline 4.70 mg 1%
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 7.08 mcg 1%
  • Retinol Acitiviy Equivalent
7.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
85.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene 0.00 mcg
Lutein and Zeaxanthin 9.00 mcg
Vitamin E, total 0.11 mg 1%
  • Alpha-Tocopherol
0.11 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D 0.00 mcg 0%
Vitamin K (phylloquinone) 4.70 mcg 4%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 35.00 mg 3%
Iron 0.37 mg 2%
Magnesium 14.00 mg 3%
Phosphorus 232.00 mg 19%
Potassium 1.00 mg 0%
Sodium 1.00 mg 0%
Zinc 0.15 mg 1%
Copper 0.07 mg 8%
Manganese 0.13 mg 6%
Selenium 0.20 mcg 0%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount


Others
Name Amount
Water 79.11 g
Ash 0.66 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.