Figs

An absolute treat in fresh form but often found in dried form in many markets, figs are native to the Middle East and Western Asia. Fresh figs score a 98 out of 100 in Dr. T.C. Fry’s “A General Guide to Food Selection,” making this food tied with bananas as the highest rated. Dried figs fetch a 92 rating.

Figs are in season from July through September. A medium-size fig measures 2¼ inches in diameter, weighs 50 grams and contains 37 calories.

Figs belong to the Moracea, or mulberry, family in the genus Ficus. Its scientific name is Ficus carica. Popular varieties grown in the United States include Black Mission, Brown Turkey, Conadria and Kadota.

Figs are rich in fiber and contain moderate amounts of Vitamins B6 and K as well as the minerals manganese and potassium. The fruits contain 79 percent water by weight.

Turkey is the leading producer of figs, growing almost 275,000 metric tonnes in 2012, followed by Egypt with 171,000 metric tons. Algeria (110,000 tons), Morocco (102,000 tons) and Iran (78,000 tons) round out the list of leading five producers.

Stats for 100 Grams of Figs (Fresh)

• 74 calories

Notable Nutrients

Percentages based on the Reference Daily Intake for a 2,000-calorie diet

• Fiber: 11.6%
• Vitamin B6: 5.7%
• Vitamin K: 5.9%
• Manganese: 6.4%
• Potassium: 6.6%

Carbs/Protein/Fat

• Carbohydrates: 93.2%
• Protein: 3.4%
• Fat: 3.4%

Food Type

• Subacid fruit

Sources

• Self Healing Colitis & Crohn’s by Dr. David Klein
• http://ndb.nal.usda.gov/ndb/foods/show/2250
• http://www.cronometer.com
• http://www.nutrition-and-you.com/fig-fruit.html
• http://en.wikipedia.org/wiki/Common_fig