Figs: A Super Food with a Fiber Boost
Written by Sky Taylor, Diet Bites
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If you've never enjoyed the flavor of a fresh fig straight off the bush, you've got to put that on your "100 Things I Must Do Before I Die" list.
Be sure that the word 'die' contains a 't' because this super food should definitely be at the top of a Dieter's list.
Figgy Nutrition Facts, a Super Good Food
- It's not only a super food, it's also super good.
- It's naturally low in calories: 1 large: 47 calories, 1 Medium: 37, 1 Small: 30 each.
- And here's another great thing about this super foods - there are so many choices, so many varieties.
- The Fig contains notable amounts of the nutrients magnesium, iron, potassium, Vitamin B-6 and calcium. Let's take a quick look, shall we?
Figs, Calories & Nutrition Facts
|
Nutritional Elements |
Units |
100 grams |
1 Large |
1 Medium |
1 Small |
| Energy, Calories |
kcals |
74 |
47 |
37 |
30 |
| Protein |
g |
0.75 |
0.48 |
0.38 |
0.30 |
| Carbohydrates |
g |
19.18 |
12.28 |
9.59 |
7.67 |
| Fiber, Dietary |
g |
2.9 |
1.9 |
1.4 |
1.2 |
| Sugars |
g |
16.26 |
10.41 |
8.13 |
6.50 |
| Total Fat |
g |
0.30 |
0.19 |
0.15 |
0.12 |
| Saturated Fat |
g |
0.060 |
0.038 |
0.030 |
0.024 |
| Monounsaturated Fat |
g |
0.066 |
0.042 |
0.033 |
0.026 |
| Polyunsaturated Fat |
g |
0.144 |
0.092 |
0.072 |
0.058 |
| Cholesterol |
mg |
0 |
0 |
0 |
0 |
| Minerals, Vitamins | |||||
| Calcium |
mg |
35 |
22 |
18 |
14 |
| Iron |
mg |
0.37 |
0.24 |
0.18 |
0.15 |
| Magnesium |
mg |
17 |
11 |
8 |
7 |
| Phosphorus |
mg |
14 |
9 |
7 |
6 |
| Potassium |
mg |
232 |
148 |
116 |
93 |
| Sodium |
mg |
1 |
1 |
0 |
0 |
| Zinc |
mg |
0.15 |
0.10 |
0.08 |
0.06 |
| Vitamin C |
mg |
2.0 |
1.3 |
1.0 |
0.8 |
| Thiamin |
mg |
0.060 |
0.038 |
0.030 |
0.024 |
| Riboflavin |
mg |
0.050 |
0.032 |
0.025 |
0.020 |
| Niacin |
mg |
0.400 |
0.256 |
0.200 |
0.160 |
| Vitamin B-6 |
mg |
0.113 |
0.072 |
0.056 |
0.045 |
| Folate, DFE |
µg |
6 |
4 |
3 |
2 |
| Vitamin B-12 |
µg |
0.00 |
0.00 |
0.00 |
0.00 |
| Vitamin A, RAE |
µg |
7 |
4 |
4 |
3 |
| Vitamin A |
IU |
142 |
91 |
71 |
57 |
| Vitamin E |
mg |
0.11 |
0.07 |
0.06 |
0.04 |
| Vitamin D2 + D3 |
µg |
0.0 |
0.0 |
0.0 |
0.0 |
| Vitamin D |
mg |
0 |
0 |
0 |
0 |
| Vitamin K |
µg |
4.7 |
3.0 |
2.4 |
1.9 |
Oh my - we can see that it contains zero cholesterol, a burst of Vitamins K, A, E, B-6 and C. And the potassium content isn't too shabby, either.
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Serving Suggestion for Figs, The Super Food
Adding Bling With Figs to Your Weight Loss Diet
- Try adding a dab of WHIPPED cream cheese to your fresh Fig for a delicious treat.
One Tablespoon of whipped contains 34 calories and 3.42 total fat grams while the full-blown contains 50 calories and 4.96 total fat grams.
- Enjoy fresh figs with assorted cubed cheese as well as low fat yogurt, and other fresh fruit.
- Look for fig preserves when shopping at your next market visit. They are absolutely delicious!
My mother used to prepare them from scratch when we lived in the country and funds were short; we had several fig bushes that were generous to our table amid our time there. Let us be thankful for all things good.
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