Fruit
raw fig.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
fig
SERVING
CALORIES
74
PROTEIN
0.75g
CARBS
19.2g
FAT
0.30g
FIBER
2.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories74kcal—
Protein0.75g2%
Carbohydrates19.2g7%
Fiber2.9g10%
Sugar16.3g33%
Total fat0.30g0%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water79.1g—
MINERALS
Sodium1.0mg0%
Potassium232mg5%
Calcium35mg3%
Iron0.37mg2%
Magnesium17mg4%
Phosphorus14mg1%
Zinc0.15mg1%
Copper0.07mg8%
Manganese0.13mg6%
Selenium0.20µg0%
VITAMINS
Vitamin A7.0µg1%
Vitamin C2.0mg2%
Vitamin D0µg0%
Vitamin E0.11mg1%
Vitamin K4.7µg4%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.11mg6%
Folate (B9)6.0µg2%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids in digestion, promotes bowel regularity, and supports a feeling of fullness.
- ✓Good source of minerals like potassium, which helps regulate blood pressure, and calcium, which is essential for bone health.
- ✓Contains antioxidants, particularly polyphenols, which help combat oxidative stress and inflammation in the body.
- ✓May help manage blood sugar levels due to their fiber content and compounds that can improve insulin sensitivity.
COOKING TIPS
In the kitchen.
- 1Serve fresh figs with cheese like goat cheese, blue cheese, or brie, and a drizzle of honey or balsamic glaze for a classic appetizer.
- 2Grill or roast figs to caramelize their natural sugars, which enhances their sweetness. They pair well with savory dishes like pork or chicken.
- 3Slice raw figs and add them to salads, yogurt, oatmeal, or use them as a topping for tarts and pizzas.
- 4Muddle fresh figs to create a base for cocktails, syrups, or jams.
STORAGE
Keep it fresh.
- Store ripe, unwashed figs in the refrigerator in a single layer on a plate or in a shallow container for up to 3 days, as they are highly perishable.
- For longer storage, figs can be frozen. Place them on a baking sheet in a single layer to freeze individually, then transfer to an airtight container for up to 6 months.
FAQ
Frequently asked questions.
Are raw figs healthy?
Yes, raw figs are highly nutritious, providing 74 calories per 100g. They are an excellent source of dietary fiber for digestion, potassium for blood pressure regulation, and calcium for bone health, while remaining naturally low in fat.
Are figs high in sugar?
Raw figs contain about 16-19g of carbohydrates per 100g, primarily from natural sugars. While they are sweet, their high fiber content helps slow down sugar absorption, making them a healthier alternative to processed snacks.
Are figs vegan?
Yes, figs are considered vegan. While some fig varieties involve a symbiotic relationship with wasps for pollination, the fruit produces an enzyme called ficin that completely breaks down the wasp into protein long before the fruit is ripe and harvested.
Are raw figs keto-friendly?
Raw figs are generally not keto-friendly as they contain roughly 19g of carbs per 100g. On a strict ketogenic diet, the high natural sugar content can easily exceed daily carb limits, so they should be consumed in very small portions or avoided.
Can you eat the skin and seeds of a raw fig?
Yes, the entire raw fig is edible. The thin skin is rich in fiber and antioxidants, and the tiny seeds provide a pleasant crunch and additional nutrients; there is no need to peel or de-seed them before eating.
How do you know if a raw fig is ripe?
A ripe fig should be soft to the touch and give slightly when gently squeezed. Look for a fruit that is heavy for its size, has a slight droop at the stem, and may even have a small bead of nectar at the base.
How should you store fresh raw figs?
Fresh figs are very delicate and should be stored in the refrigerator in a single layer to prevent bruising. They are highly perishable and typically only last for 2 to 5 days, so it is best to consume them shortly after purchase.
What do raw figs taste like?
Raw figs have a unique, mild sweetness with a honey-like flavor profile. Their texture is complex, featuring a soft, jammy interior contrasted by the subtle, nutty crunch of many tiny seeds.
Are raw figs better for you than dried figs?
Raw figs are lower in calories and sugar by weight compared to dried figs, which have concentrated nutrients and sugars due to water loss. Raw figs are better for hydration and weight management, while dried figs offer more fiber and minerals per gram.
Can diabetics eat raw figs?
Yes, diabetics can enjoy raw figs in moderation. Their high fiber content helps manage blood sugar levels and can improve insulin sensitivity, though it is important to track the 19g of carbs per 100g as part of a balanced meal plan.
