Figs, Fresh
Calories & Nutritional Data
Written by Sky Taylor, Diet Bites
Figs, a Delicious Nutritious Treat
In their natural state, figs make one of the healthiest choices for your weight loss plan - or if you're simply aiming to achieve OR maintain a healthy body.
They are very low in calories. One large contains less than fifty kcals while a medium size contains a tiny 37 - and a small, only 30 kcals. The small fig measures about one and one-half inch in diameter. The medium size is slightly over two inches, and the large is about two and one-half inches round.
If you reside in a warm climate, they are ultra easy to grow. We had several fig bushes at one place we lived - and when we moved to a extremely sandy area which was mined with stickers, they would not survive, even with supplements. The climate was too brutal - extreme heat and extreme cold. It was those weather conditions plus the soil that did them in.
If you have never enjoyed a fresh fig right off the bush - you must put that on your bucket list. They are a bit milky on the stem when they are freshly harvested. The flavor is so rich, so meaty and juicy that it's difficult to stop eating them!
They are delicious in recipes, particularly holiday recipes. They go wonderfully-well with cream cheese....but we better not go there as the fat content is pretty evil.
Figs are also a good source for dietary fiber. One large provides about two grams.
And now for our data chart:
| Mission Figs | Unit Measures | 1 large 2-1/2" in diameter | 1 medium 2-1/4" in diameter | 1 small 1-1/2" in diameter |
|
Water |
g
|
50.63
|
39.55
|
31.64
|
|
Calories |
kcal
|
47
|
37
|
30
|
|
Protein |
g
|
0.48
|
0.38
|
0.30
|
|
Total Fat |
g
|
0.19
|
0.15
|
0.12
|
|
Ash |
g
|
0.42
|
0.33
|
0.26
|
|
Carbohydrate |
g
|
12.28
|
9.59
|
7.67
|
|
Fiber, total dietary |
g
|
1.9
|
1.4
|
1.2
|
|
Sugars, total |
g
|
10.41
|
8.13
|
6.50
|
|
Calcium, Ca |
mg
|
22
|
18
|
14
|
|
Iron, Fe |
mg
|
0.24
|
0.18
|
0.15
|
|
Magnesium, Mg |
mg
|
11
|
8
|
7
|
|
Phosphorus, P |
mg
|
9
|
7
|
6
|
|
Potassium, K |
mg
|
148
|
116
|
93
|
|
Sodium, Na |
mg
|
1
|
0
|
0
|
|
Zinc, Zn |
mg
|
0.10
|
0.07
|
0.06
|
|
Copper, Cu |
mg
|
0.045
|
0.035
|
0.028
|
|
Manganese, Mn |
mg
|
0.082
|
0.064
|
0.051
|
|
Selenium, Se |
mcg
|
0.1
|
0.1
|
0.1
|
|
Vitamin C |
mg
|
1.3
|
1.0
|
0.8
|
|
Thiamin |
mg
|
0.038
|
0.030
|
0.024
|
|
Riboflavin |
mg
|
0.032
|
0.025
|
0.020
|
|
Niacin |
mg
|
0.256
|
0.200
|
0.160
|
|
Pantothenic acid |
mg
|
0.192
|
0.150
|
0.120
|
|
Vitamin B-6 |
mg
|
0.072
|
0.057
|
0.045
|
|
Folate, total |
mcg
|
4
|
3
|
2
|
|
Folic acid |
mcg
|
0
|
0
|
0
|
|
Folate, food |
mcg
|
4
|
3
|
2
|
|
Folate, DFE |
mcg_DFE
|
4
|
3
|
2
|
|
Vitamin B-12 |
mcg
|
0.00
|
0.00
|
0.00
|
|
Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
|
Vitamin A, IU |
IU
|
91
|
71
|
57
|
|
Vitamin A, RAE |
mcg_RAE
|
4
|
4
|
3
|
|
Retinol |
mcg
|
0
|
0
|
0
|
|
Vitamin E (alpha-tocopherol) |
mg
|
0.07
|
0.06
|
0.04
|
|
Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
|
Vitamin K (phylloquinone) |
mcg
|
3.0
|
2.4
|
1.9
|
|
Saturated Fat |
g
|
0.038
|
0.030
|
0.024
|
|
Monounsaturated Fat |
g
|
0.042
|
0.033
|
0.026
|
|
Polyunsaturated Fat |
g
|
0.092
|
0.072
|
0.058
|
|
Cholesterol |
mg
|
0
|
0
|
0
|
|
Phytosterols |
mg
|
20
|
16
|
12
|
|
Lysine |
g
|
0.019
|
0.015
|
0.012
|
|
Carotene, beta |
mcg
|
54
|
42
|
34
|
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