dried figs: benefits for the health



Dried figs can be enjoyed through the better part of the year, as well as their multiple health benefits. This is due to their exceptionally dense nutritional composition.



Dried figs vs. fresh figs

While fresh figs are very popular for their juicy and delicious texture, they are a delicate fruit and are only available for a short period of time each year. Fresh figs are only good for 1-2 weeks after being harvested, and are best enjoyed when eaten within a few days.


Dried figs, on the other hand, can be savored for much of the year. They have a much longer shelf life than fresh figs. They originate from the Middle East, but are also cultivated in many countries. In fact here in Spain, Extremadura is one of the best areas, and it is precisely where our dried figs El Pajarero come from.  


Dried Figs: Nutrition 

Dried figs contain an impressive nutritional range, including high levels of protein, carbohydrates, calcium, vitamin K, potassium, iron and magnesium. In terms of dietary fiber, dried figs have a higher content than any other fruit. Half a cup of dried figs contains almost 200 calories and have barely any fat content. These dried fruits also offer several antioxidants and active ingredients to further improve your health. There are also traces of omega-6 fatty acids, glutamic acid and linoleic acid.


Nutritional Information

The following nutritional information corresponds to 100 grams of raw dried figs


Nutritional value

Water [g] 30.05


Energy [kcal] 249.00


Protein [g] 3.30


Total lipids (fat) [g] 0.93


Carbohydrates, by difference [g] 63.87


Fiber, total diet [g] 9.80


Sugars, total [g] 47.92


Calcium, Ca [mg] 162.00


Iron, Fe [mg] 2.03


Magnesium, Mg [mg] 68.00


Phosphorus, P [mg] 67.00


Potassium, K [mg] 680.00


Sodium, Na [mg] 10.00


Zinc, Zn [mg] 0.55


Vitamin C, ascorbic acid, total [mg] 1.20


Thiamine [mg] 0.09


Riboflavin [mg] 0.08


Niacin [mg] 0.62


Vitamin B-6 [mg] 0.11


Folate, DFE [µg] 9.00


Vitamin B-12 [µg] 0,00


Vitamin A, RAE [µg] 0,00


Vitamin A, IU [IU] 10.00


Vitamin E (alpha-tocopherol) [mg] 0.35


Vitamin D (D2 + D3) [µg] 0.00


Vitamin D [IU] 0.00


Vitamin K (phylloquinone) [µg] 15.60


Fatty acids, total saturated [g] 0.14


Fatty acids, total monounsaturated [g] 0,16


Fatty acids, total polyunsaturated [g] 0.35


Cholesterol [mg] 0.00


Caffeine [mg] 0.00


Source: USDA


If you want to know the benefits of dried figs, click here.

chocolate and dried fig chocolates


Imagine surprising your partner with homemade chocolate-covered dried fig bonbons! Eating tasty and healthy, is very feasible. Besides, cooking for them counts for something, doesn't it? The preparation is very easy and you don't need many ingredients so take note! El Pajarero dried figs are perfect for this recipe because they are small and sweet. Therefore, they are the most recommended.


If you prefer that the chocolates are not too sweet, choose an extra pure chocolate. Remember that chocolate is of higher quality the higher its purity, that is, the higher its composition in cocoa paste. Therefore, a 90% cocoa component chocolate will be of higher quality, higher purity and healthier than a 70% cocoa component one.



30 El Pajarero dried figs.


30 whole, roasted and peeled almonds.


30 whole hazelnuts, roasted and peeled.


80 grams of dark chocolate with no added sugars


A small amount of butter to melt together with the chocolate.


Ice cream or cream to taste to accompany them. 



Select the figs, if they can be moderately all the same size, or similar, the better. Also keep in mind that they look better with the stem kept. Not only because they look better, but also because it will be easier to dip them in chocolate.


Place hazelnuts and almonds in a bowl. Calculate 1 hazelnut and 1 almond per fig. Both must be whole and well peeled.


Here, according to your preference, you can grind them a little before or place them whole inside the fig. To do this, you have to make a small cut at the base of the fig.  If you decide to stuff the figs with the ground nuts, help yourself with a small spoon. Placing them whole will allow you to save time. 


As you fill the El Pajarero dried figs, set them aside on a tray until it is time to dip them in chocolate.


To prepare the coating, chop the chocolate and heat it over very low heat with a little butter. Once the chocolate is runny, you can dip the figs in it. To make the most of the chocolate, we suggest you use a narrow and elongated container, for example, a yogurt container will come in handy.


Once all the figs are covered with chocolate, let them rest on parchment paper or a silicone sheet. Once the coating is solid, plate them as you like. Depending on the presentation you want to give them, they will look great when placed individually in chocolate molds.


To present them, it is a good option to accompany them with cream or strawberry, orange or vanilla ice cream. And with a good coffee, they are delicious!!


Either way, with these dried figs and chocolate, you will surprise your partner! 


Happy Valentine's Day and enjoy!