Dried Fig
Ficus caricaClinical Encyclopedia
Dried Fig provides 249 kcal, 3.3g of protein, 63.9g of carbohydrates, and 9.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Dried figs are nutrient-dense fruits that provide a rich source of dietary fiber, vitamins, and minerals, making them an excellent addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Dried figs can be eaten raw, added to salads, or used in baking. Soaking them in water can enhance their texture and flavor.
Smart Selection & Storage
Choose dried figs that are plump and moist, avoiding those that are hard or overly dry. Look for organic options when possible.
Store dried figs in an airtight container in a cool, dark place. Refrigeration can extend their shelf life.
Myths vs Realities
Healthy Recipes
Dried Fig and Quinoa Salad
A refreshing salad combining the sweetness of dried figs with the nutty flavor of quinoa, perfect for a light lunch or a side dish.
- 1 cup cooked quinoa
- 1/2 cup dried figs, chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup walnuts, toasted
- 2 cups arugula
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, chopped dried figs, feta cheese, walnuts, and arugula.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Dried Fig Energy Bites
These no-bake energy bites are packed with nutrients and the natural sweetness of dried figs, making them a perfect snack for a quick energy boost.
- 1 cup dried figs, chopped
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup chia seeds
- 1/4 cup shredded coconut
- 1 teaspoon vanilla extract
- 1. In a mixing bowl, combine chopped dried figs, rolled oats, almond butter, chia seeds, shredded coconut, and vanilla extract.
- 2. Mix until well combined, then refrigerate for 30 minutes to firm up.
- 3. Roll the mixture into small balls and store in an airtight container in the refrigerator.
Stuffed Chicken Breast with Dried Figs
Juicy chicken breasts stuffed with a savory mixture of dried figs, spinach, and goat cheese, creating a delightful main course.
- 4 chicken breasts
- 1/2 cup dried figs, chopped
- 1 cup fresh spinach, chopped
- 1/2 cup goat cheese, crumbled
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix chopped dried figs, spinach, goat cheese, salt, and pepper.
- 3. Cut a pocket in each chicken breast, stuff with the fig mixture, secure with toothpicks, and drizzle with olive oil.
- 4. Bake for 25-30 minutes until the chicken is cooked through.
Dried Fig and Almond Smoothie
A creamy and nutritious smoothie that blends dried figs with almond milk and banana for a delicious breakfast or snack.
- 1/2 cup dried figs
- 1 banana
- 1 cup almond milk
- 1 tablespoon almond butter
- 1/2 teaspoon cinnamon
- 1. In a blender, combine dried figs, banana, almond milk, almond butter, and cinnamon.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately.
Dried Fig and Oatmeal Bake
A wholesome baked oatmeal dish featuring dried figs and nuts, perfect for a healthy breakfast or brunch option.
- 2 cups rolled oats
- 1 cup almond milk
- 1/2 cup dried figs, chopped
- 1/2 cup walnuts, chopped
- 1/4 cup honey
- 2 eggs
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- 1. Preheat the oven to 350°F (175°C) and grease a baking dish.
- 2. In a large bowl, mix rolled oats, almond milk, chopped dried figs, walnuts, honey, eggs, baking powder, and vanilla extract.
- 3. Pour the mixture into the prepared baking dish and bake for 30-35 minutes until set and golden.
Dried Fig and Goat Cheese Crostini
An elegant appetizer featuring toasted bread topped with creamy goat cheese and sweet dried figs, perfect for entertaining.
- 1 baguette, sliced
- 1 cup goat cheese, softened
- 1/2 cup dried figs, sliced
- 2 tablespoons honey
- Fresh thyme for garnish
- 1. Preheat the oven to 400°F (200°C) and arrange baguette slices on a baking sheet.
- 2. Toast the bread for about 5-7 minutes until golden.
- 3. Spread goat cheese on each slice, top with sliced dried figs, drizzle with honey, and garnish with fresh thyme.
Dried Fig and Spinach Stuffed Peppers
Colorful bell peppers filled with a nutritious mixture of dried figs, spinach, and quinoa, making a satisfying and healthy meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1/2 cup dried figs, chopped
- 1 cup fresh spinach, chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked quinoa, chopped dried figs, spinach, feta cheese, salt, and pepper.
- 3. Stuff each bell pepper half with the quinoa mixture, drizzle with olive oil, and place in a baking dish.
- 4. Cover with foil and bake for 25-30 minutes until the peppers are tender.
Dried Fig Chia Pudding
A healthy and delicious chia pudding infused with dried figs, perfect for breakfast or a snack packed with fiber and nutrients.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1/2 cup dried figs, chopped
- 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract
- 1. In a bowl, combine chia seeds, almond milk, chopped dried figs, maple syrup, and vanilla extract.
- 2. Stir well and refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve chilled, topped with additional figs or nuts if desired.
Dried Fig and Walnut Muffins
Moist and flavorful muffins made with dried figs and walnuts, perfect for a healthy breakfast or snack on the go.
- 1 cup whole wheat flour
- 1/2 cup oats
- 1/2 cup dried figs, chopped
- 1/2 cup walnuts, chopped
- 1/4 cup honey
- 1/2 cup almond milk
- 1 egg
- 1 teaspoon baking powder
- 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
- 2. In a bowl, mix whole wheat flour, oats, chopped dried figs, walnuts, honey, almond milk, egg, and baking powder until combined.
- 3. Pour the batter into the muffin tin and bake for 20-25 minutes until a toothpick comes out clean.
Frequently Asked Questions (FAQ)
Are dried figs healthy?
Yes, dried figs are rich in fiber, vitamins, and minerals, making them a healthy snack option.
How many dried figs should I eat per day?
A serving of 2-3 dried figs per day is generally recommended for health benefits.
Can dried figs help with constipation?
Yes, their high fiber content can help promote regular bowel movements.
Are dried figs high in sugar?
Dried figs contain natural sugars, but they also provide fiber which helps moderate blood sugar levels.
How should I store dried figs?
Store dried figs in a cool, dry place in an airtight container to maintain freshness.
Can I eat dried figs if I have diabetes?
In moderation, dried figs can be included in a diabetic diet due to their fiber content.
Do dried figs contain gluten?
No, dried figs are naturally gluten-free.
What nutrients are in dried figs?
Dried figs are a good source of fiber, potassium, calcium, magnesium, and vitamins B6 and K.