Macronutrients: The Building Blocks
Figs are primarily composed of carbohydrates, mainly natural sugars like glucose and fructose, which contribute to their sweetness. Dried figs are considerably higher in these sugars, containing over 60% carbohydrates by weight, while fresh figs contain about 16%. Both fresh and dried figs are good sources of dietary fiber, particularly soluble fiber, with the seeds contributing to the overall fiber content that supports digestion and helps manage blood sugar. Figs contain only minimal amounts of protein and fat.
Vitamins and Minerals: The Micronutrient Profile
Figs offer a variety of essential vitamins and minerals. They are a notable source of potassium, important for regulating blood pressure, and calcium, which is crucial for bone health and preventing conditions like osteoporosis. Magnesium is also present, supporting muscle and nerve function. Figs contain vitamin K, essential for blood clotting and bone health, and vitamin B6, vital for metabolism and brain function. Copper, involved in energy production and blood cell formation, is another important mineral found in figs.
Bioactive Compounds: Beyond Basic Nutrition
A key aspect of what are the ingredients in figs is their abundance of phytochemicals.
Types of Bioactive Compounds
Figs contain high levels of polyphenols, powerful antioxidants that help reduce oxidative stress. Darker varieties, in particular, show antioxidant capacities comparable to foods like red wine and green tea. Anthocyanins give dark figs their color and are concentrated in the peel. Phenolic acids (like gallic and chlorogenic acid) and flavonols (like rutin and quercetin) contribute to the fruit's potential anti-inflammatory properties. Carotenoids, such as lutein and beta-carotene, provide yellow/orange hues and act as antioxidants.
Comparison of Fresh vs. Dried Figs
| Nutrient Component | Fresh Figs (per 100g) | Dried Figs (per 100g) |
|---|---|---|
| Calories | ~74 kcal | ~249 kcal |
| Dietary Fiber | ~2.9 g | ~9.8 g |
| Sugar | ~16.26 g | ~47.9 g |
| Potassium | ~232 mg | ~680 mg |
| Calcium | ~35 mg | ~162 mg |
| Magnesium | ~17 mg | ~68 mg |
| Iron | ~0.37 mg | ~2.03 mg |
| Vitamin C | ~2 mg | ~1.2 mg |
Conclusion
Understanding what are the ingredients in figs reveals a nutrient-dense fruit rich in fiber, essential minerals like potassium and calcium, and a variety of powerful antioxidant compounds. The composition differs between fresh and dried figs, with drying concentrating nutrients but also sugars. Including figs in your diet can offer numerous health benefits, from supporting digestion to providing vital micronutrients. Moderation, especially with dried figs due to their higher calorie content, is advised. For more detailed information on fig composition and health benefits, you can refer to comprehensive reviews like the one published in Nutrients: Phytochemical Composition and Health Benefits of Figs (Fresh and Dried): A Review of Literature from 2000 to 2022.
