Are you a chocolate lover and also a fig lover? If so, you're in the right place! Today we tell you all about the delicious and nutritious Chokifigs from Higos El Pajarero. These chocolate dipped figs have become the perfect snack to enjoy on the go. Whether it's at breakfast time, as a dessert after meals, or to fill you up with energy before or after a workout, read on to find out more about them!


Higos El Pajarero is a Spanish company, dedicated to the production of dried figs for more than five decades. Their dedication and effort to offer quality products with a high nutritional value, has led them to innovate in the elaboration of their products, resulting in the delicious Chokifigs, figs dipped in chocolate that are perfect for any occasion.


What are Chokifigs?


Chokifigs are a wonderful combination of dried, ripe figs covered with a generous layer of premium dark chocolate. Each bite will transport you to a world of exquisite flavors and irresistible textures.


Figs are known to be a natural source of energy, thanks to their quality carbohydrate content. They are also packed with fiber, minerals and vitamins that contribute to a balanced diet. Incorporating them in the preparation of Chokifigs not only enhances their natural sweetness, but also boosts their nutritional benefits.


On the other hand, the dark chocolate used to coat the figs adds a decadent touch to this delicacy. Quality dark chocolate not only provides an intense and delicious flavor, but also antioxidants that are beneficial to health. In addition, it is an excellent source of magnesium and other essential minerals that can promote overall wellness.


Each Chokifig is carefully crafted to ensure a unique experience in every bite. The combination of the softness of the fig with the crunchiness of the chocolate creates a symphony of textures that will win you over from the first moment. Besides, being a healthy option, you will be able to enjoy this treat without feeling remorse, since it is designed to be an energetic and nutritious delight.


Who are Chokifigs ideal for?


El Pajarero Fig Chokifigs are an ideal option for those looking for something delicious and nutritious. These chocolate-dipped figs perfectly combine the sweet taste of figs with dark chocolate, creating a unique balance of flavors. In addition, figs are a natural source of energy and contain vitamins and minerals essential for the proper functioning of the body.


If you are an athlete or practice any kind of physical activity, Chokifigs are the perfect snack to consume before or after training. The carbohydrates present in the figs provide quick energy, while the dark chocolate helps recover muscles thanks to the antioxidants and proteins present in it.


If you are a student, El Pajarero Fig Chokifigs are ideal for you, as they are a delicious way to introduce nuts into your daily diet. Moreover, as they are a portable snack, you can take them with you wherever you go, making them a guaranteed success as a tempting snack!


Chokifigs are not only delicious, but also nutritious and healthy. Children can enjoy them as a natural sweet and parents can rest assured that they contain no artificial additives or preservatives.



How do you prefer Chokifigs?


Another great advantage of Chokifigs is that they are very versatile. You can eat them on their own or simply use them in the kitchen. You can use them to decorate and add a sweet touch to your desserts, from cakes and pies to ice cream and milkshakes. You can even create your own recipes in any way you like. You will surely get a sweet and original touch to your dishes.


In short, El Pajarero Fig Chokifigs are a perfect choice for everyone and for any time of the day. Whether for their delicious flavor, their energetic contribution or their versatility in the kitchen, these figs dipped in chocolate have become a favorite option for all kinds of public.


Chokifigs are ideal for satisfying your sweet cravings in a balanced way. You can enjoy them as a snack between meals, as a delicious dessert or even as a special gift to surprise your loved ones. Moreover, being a product made with natural and quality ingredients, you can trust their origin and savor them with peace of mind.



In short, Chokifigs are much more than just a sweet snack. They are the perfect combination of dried figs and quality dark chocolate. With each bite, you will be delighted with an exquisite flavor and enjoy an outstanding nutritional contribution. So don't wait any longer and dive into the temptation of Chokifigs, an energetic and healthy treat that will win you over from the very first moment. Dare to try them and discover a new way to enjoy the taste and power of figs!


Discover the delicious and nutritious Chokifigs from Higos El Pajarero, you won't be able to resist their charm!





Did you know these surprising benefits and curiosities about dried figs?


If not, have you ever thought about including dried figs in your daily diet? In addition to being delicious, these fruits also have medicinal and beneficial properties for the skin. But that's not all, figs are one of the oldest known fruits and have played an important role in many cultures throughout history. In this post, we will tell you what you need to know about the surprising benefits and curiosities of figs.


Medicinal properties


Dried figs have medicinal properties that make them an ally for your health. For example, they are effective in combating constipation thanks to their high fibre content. 


They have also been shown to lower blood pressure and prevent anaemia. In addition, figs contain antioxidants that help prevent cellular ageing. Therefore, including figs in your diet can help you maintain good health.


But that's not all, figs also have beneficial properties for the skin. They contain vitamins C and antioxidants that protect the skin against free radicals and prevent premature ageing.


Figs are a natural source of energy, fibre and B vitamins, vitamin C, A and E and many other minerals such as calcium, iron, magnesium, zinc, copper and phosphorus, among others. This is why they are so popular with sportsmen and women. They are also easy to take anywhere and eat whenever you feel like it. They are a good snack for any time of the day.


Did you know?


Did you know that in ancient times fig leaves were used to cover the genitals of the biblical figures of Adam and Eve? Yes! It is believed to be a symbol of modesty and protection. In some cultures they were even used to cover the statues of gods and goddesses as a sign of respect. Since then, the fig leaf has become a symbol of modesty and protection in various cultures throughout history. Interesting, isn't it?


Did you know that figs are actually inverted flowers? Yes, as you read it. The fig flower develops inwards, forming a kind of sack that becomes the fruit we know. That's why, when we cut a fig, we can see small seeds that are actually the reproductive organs of the flower.


Figs were a fruit of kings! Already in the time of the Egyptian pharaohs they were served to the royalty on an elegant plate. But beware! Despite their noble status, they can also be dangerous. It is said that an asp hidden in a basket of figs may have caused Cleopatra's death - unbelievable but true! Let's not underestimate the power of these fruits that have been revered for centuries ;)


On the other hand, figs are very versatile in the kitchen. You can enjoy them fresh as a dessert fruit or use them in different recipes, from salads to desserts. They can also be used to make jams, sauces and jams. You can find many recipes right here on our blog :)


Dried figs in history

Figs are one of the oldest known fruits. They are believed to have been one of the first crops domesticated by humans more than 5,000 years ago. For this reason, figs are of great importance in the history and culture of many civilisations.


They are considered a sacred food in many cultures. For example, in ancient Greece, athletes consumed figs to increase their physical and mental endurance. In the Islamic religion, figs are mentioned several times in the Koran and are considered a symbol of blessing and prosperity.


Figs also play an important role in Greek mythology. The hero Heracles, also known as Hercules, is said to have performed one of his exploits by stealing figs from a sacred garden. 


From Jesus to Buddha, the fig tree has been a symbol of fertility, abundance and knowledge in human history. In the Bible, Jesus found a fig tree with no fruit, while in Buddhism, Buddha attained enlightenment under a fig tree. 


Figs are a fruit with a rich history and culture that offers many health and skin benefits. They are also very versatile in the kitchen and can be used in a wide variety of recipes. If you haven't tried figs yet, it's time to start including them in your daily diet!


At Higos El Pajarero we are proud to grow and offer figs of the best quality, full of flavour and beneficial health properties. And now that you know these curiosities, we hope you enjoy this wonderful fruit even more. Thank you for continuing to trust us!






Welcome to the most delicious and healthy experience you've ever tasted! We have created two organic bars based on our El Pajarero dried figs with two fruits that you will love. Don't miss the opportunity to enjoy their unique and exquisite flavour while taking care of your body and mind.


At Higos El Pajarero, we are always looking for new ways to use our delicious dried figs to offer you products that benefit your health. Today we present you our organic dried fig and cranberry bars, and our dried fig and orange bars. 


Best of all, they are both organic, which means that as well as enjoying a good snack, you are taking care of the environment. Plus, they contain no added sugars, so you can enjoy their delicious taste without feeling guilty about harming your body. And if you have coeliac disease, don't worry, because our bars are also gluten-free.


Both the fig and cranberry bars and the dried fig and orange bars are becoming popular snacks, especially among athletes and young people, because of their nutritional value, their energy qualities and their portability, as you can easily take them everywhere you go :) But of course, they are suitable for all types of consumers.


Before telling you about each of the organic fig bars, we will briefly review the main fruit "the dried fig El Pajarero" and why it is good for your health.


Why should you eat dried figs?


El Pajarero dried figs contain a series of minerals such as calcium, magnesium, potassium and iron, as well as vitamin A, C, E and K. 


They are rich in fibre, antioxidants and essential nutrients such as calcium, iron and magnesium. Eating dried figs can improve digestion, prevent cardiovascular disease, strengthen bones, improve blood circulation and help control blood sugar levels. In addition, their natural sweet taste makes them a healthy and delicious option to satisfy your appetite.


Now let's take a look at each of them.



Benefits of Dried Fig & Cranberry Bars


Dried Fig & Cranberry Sticks are the perfect choice for those looking for a delicious and healthy snack. They are made with dried figs, cranberries, lemon and pumpkin seeds. Dried figs are rich in fibre and antioxidants, which makes them a very beneficial food for your digestion. Blueberries, meanwhile, are a powerful antioxidant and contain a high amount of vitamin C, which helps boost the immune system. Pumpkin seeds, meanwhile, are an excellent source of protein and healthy fats, and the lemon adds a tangy, fresh twist, making your bars even more appetising.


They are also ideal for those who love sweet snacks but don't want all the added sugar. They are rich in antioxidants thanks to both blueberries and figs, which help protect your body from external agents such as pollution or stress. You can enjoy them on their own or with a cup of tea or coffee - they're sure to satisfy any sweet tooth! 


Benefits of Dried Fig & Orange Bars 


Dried Fig & Orange Sticks are an ideal choice for those who prefer a sweeter, milder taste. In addition to being organic and with no added sugar, these bars contain dried figs, sultanas, orange and cinnamon. Dried figs are rich in calcium and iron, making them an excellent source of energy for the body. Sultanas are an excellent source of fibre, antioxidants and iron. Oranges, besides being a delicious fruit, contain a large amount of vitamin C, which helps boost the immune system. And cinnamon, as well as adding a warm, spicy flavour to the mix, is also known for its anti-inflammatory and antioxidant properties.


The combination of oranges with our delicious El Pajarero dried figs provides sustained energy thanks to their balanced sugar content, making them great for athletes who need an extra boost during training sessions or competitions. They are also suitable for vegans, so everyone can enjoy them!



At Higos El Pajarero we pride ourselves on providing you with nutritious and delicious products


We believe that health should never be sacrificed for convenience or taste. That's why we are convinced that our delicious organic bars, made with only natural ingredients, are suitable for anyone who wants to enjoy something tasty without having to worry about unhealthy additives or artificial flavours. 


In short, our El Pajarero organic dried fig bars are a healthy, delicious and sustainable option for those who choose to take care of themselves, so don't miss out!




Enjoy the health benefits of dried figs


Dried figs are a popular dried fruit that have been consumed for thousands of years all over the world. Not only are they delicious, but they are also known for their health benefits. In this article, we'll explore why dried figs are so good for your health and what keeps our half-century-old brand Higos El Pajarero growing.


Nutritional benefits of dried figs

Dried figs are an excellent source of nutrients such as fibre, calcium, iron and potassium. They are also packed with antioxidants, compounds that help protect our bodies against cell damage and reduce the risk of chronic diseases. Studies have shown that dried figs can help reduce cholesterol levels and improve cardiovascular health.



Our brand El Pajarero Figs 

When buying dried figs, it's important to look for a quality brand you can trust.  Higos El Pajarero has been producing top quality dried figs for over 50 years. Our harvesting, drying, processing and packaging process allows all the nutritional benefits of figs to be preserved without compromising on flavour or texture.


We have more and more products on the market with dried figs as the main raw material. All of them created from the demand of the public that consumes them. We are present in more than 20 countries all over the world.



Healthy recipes with dried figs 

As well as being healthy snacks in their own right, dried figs can also be used as ingredients in many recipes and desserts. We invite you to take a look at our blog where you will find both sweet and savoury recipes. For example, you can make delicious homemade jams, you can add them to poultry dishes, in light and quick-to-prepare desserts and you can even make your own liqueur?


You can also make healthy smoothies by combining dried figs with fresh fruits and seeds to keep you satiated until dinner time! 

Finally, if you fancy something sweet for a snack, why not try making some of the cakes or biscuits in our recipe booklet - they're sure to satisfy any sweet tooth!


Dried figs on their own are the perfect snack to give you energy throughout the day! And they're easy to take with you. But they are also delicious in combination :)


In conclusion, there are many reasons why you can enjoy introducing nuts like figs into your daily diet! From helping to lower cholesterol levels to providing essential vitamins and minerals; from being used in delicious recipes to being produced by a well-established brand like Higos El Pajarero; there's no doubt that adding nuts like figs to your diet will give your overall health a boost! 


So why not add something delicious to your life today? We also invite you to try some of our products made with dried figs.




Solidarity Higos El Pajarero


At Higos El Pajarero, we are aware of the importance of supporting our community and contributing to charitable causes. That is why we are proud to announce our collaboration with several charities that work to improve the lives of people around the world.


The associations and entities with which we collaborate are

  • Babies Uganda
  • United Firefighters Without Borders
  • Vaccination programmes of the La Caixa Foundation
  • Red Cross Spain
  • Aldeas Infantiles
  • Refugees from Ukraine (La Caixa)


Babies Uganda

A non-profit organisation that works to improve the health and well-being of mothers and babies in Uganda. The organisation provides antenatal, delivery and postnatal care services, as well as education and training programmes for mothers. We are proud to support Babies Uganda in its mission to improve maternal and child health and reduce infant mortality in this African country. 

You can read more about this institution here.


Bomberos Unidos sin fronteras


Another institution that we support is Bomberos Unidos sin fronteras, a Latin American Non-Governmental Organisation, made up of firefighters, health workers and professionals from different fields specialised in the immediate response to major emergencies and natural disasters and in cooperation projects for sustainable development.

Here you can see the work they carry out.



La Caixa Foundation

This organisation works to improve global health through child vaccination. The organisation provides vaccines to children in developing countries to protect them against deadly diseases. We are proud to support the La Caixa Foundation in its mission to improve global health through vaccination.

La Caixa has become the first private partner of GAVI (the vaccine Alliance in Europe) and together they form a great alliance.

Click here for more information about this project.


Red Cross Spain

Red Cross

We also support the Spanish Red Cross, a humanitarian organisation that provides assistance and aid in emergency situations in accidents, earthquakes, wars, terrorist attacks and all kinds of disasters and humanitarian catastrophes.

We echo its values: humanity, impartiality, neutrality, independence, unity and so on.

Its field of action is not limited to Spain and, within the international organisation, it carries out work in other parts of the world where it is needed.

Find out more here.



Aldeas infantiles

Aldeas Infantiles

Aldeas Infantiles is a non-profit organisation that works to improve the lives of children and families in vulnerable situations in Spain and around the world. 

It provides a home and a family for those children who cannot live with their parents. It strengthens vulnerable families to prevent parents and children from having to separate. It also accompanies young people in need until they are fully integrated into society and the workplace.

Get to know them better.



Refugees in the Ukraine

Solidarity aid for refugees in the Ukraine through La Caixa 

Due to the humanitarian emergency caused by the conflict in Ukraine, La Caixa Foundation, in collaboration with the Ministry of Inclusion, Social Security and Migration, has set up a service to connect host families with refugee families in different parts of the country in the provinces of Alicante, Barcelona, Girona, Madrid, Malaga and Murcia.

If you are interested in finding out how it works, here you will find more information.


At Higos El Pajarero, we are committed to improving people's lives. We are grateful to be able to contribute to these organisations that do so much good in our community and in the world. We encourage you to learn more about them and consider getting involved. Together we can make a difference.


Thank you!




Happy New Year


The beginning of a new year is an exciting opportunity to reflect and plan for what lies ahead. As we think about what these past twelve months have been like for each of us, it is a time to look forward with hope! 


Let's use this new year as our own personal journey: let's set dreams in motion with excitement and love! 


We wish everyone good health and happiness throughout 2023. May every step we take be towards achieving our dreams, taking care not only of ourselves, but also of those around us. 


From the family we make up at Higos El Pajarero, we send you health and happiness on your way throughout 2023. 


We raise our glasses to all of you. 

Happy New Year!



Imagine a world where you can enjoy the unparalleled taste of figs all year round and without guilt. That would be amazing, wouldn't it? The good news is that you don't have to dream about it anymore. 


In our quest to offer you new natural and healthy recipes and in the exploration of ingredients that combine perfectly with dried figs, we have created three dried fig creams with the most natural ingredients. With them you will not only eat well, but in a delicious and healthy way. 


The three creams are vegan, gluten-free, high in fiber and best of all, very versatile, because the combination possibilities are endless...



And now, we present you our three creams


El Pajarero dried fig creams are 100% natural, and have been made from dried figs. Some contain hazelnuts and cocoa. Others contain sesame and cinnamon. None of them contain added sugars or sweeteners.


  • The smooth and delicious Natural Dried Fig Cream. 
  • The dried fig cream with a sweet hazelnut and fine cocoa. 
  • And the cream of dried figs with tender sesame and aromatic cinnamon.


Natural fig cream (only dried figs)

For those who appreciate the full flavor of figs, we have developed a 100% natural cream, made with figs and agave syrup. 

It is incredibly rich and creamy, with just the right amount of sweetness. Try it over your favorite ice cream or yogurt for a delicious treat. 


Dried fig cream with sesame and cinnamon

Dried fig cream with sesame (tahini) and cinnamon, aromatic and delicious, for the perfect touch.

The tender sesame combines perfectly with the aromatic cinnamon, making it a great complement to yogurt, cottage cheese or oatmeal.


Dried fig cream with hazelnuts and cocoa

For lovers of cocoa and hazelnuts, we made dried fig cream with a touch of cocoa and freshly ground hazelnuts.  We've combined delicious hazelnuts with fine, freshly ground cocoa to create a cream of unparalleled texture and flavor. Spread it on your favorite bread or enjoy it straight from the spoon.... 


All of them are very rich in textures and flavors giving you the possibility to combine them as you like. 

Healthy, natural and a pleasure for your senses! Which one do you choose?


What can you combine them with?

Although in the previous description we have already mentioned some combinations, here are some suggestions that we have already tried and we love them.


The natural dried fig cream is perfect to accompany cheeses and game meats.


The cream of dried figs, sesame and cinnamon, as we like most is with natural yogurt and pieces of fresh fruit, especially with red fruits.


And the dried fig, hazelnut and cocoa cream goes very well with toast, crackers and nut or spiced bread.


We also encourage you to try them with your favorite ice cream flavor, although we confess that with vanilla, it looks perfect :)


Other winning combinations:


Add them to your smoothies

To your yogurt 

To your cereals

To your oatmeal

Use them as an ingredient in your baking recipes.

For a sweet or savory combination, try them with cheeses and/or sausages.

Mix it with cottage cheese


Create your own combination ;)


These three delicious fig spreads are sure to become a staple in your kitchen. Whether you're looking for a healthy snack or a sweet treat, any of them will do the trick.


What other foods would you pair them with?

The multiple benefits of dried figs


El Pajarero dried figs are a delicious and nutritious snack that offers many health benefits. Because they are dried, they have a longer shelf life than fresh figs and are available year-round. 


These are some of the many benefits of eating El Pajarero dried figs



1. Dried figs are a good source of fiber. Dietary fiber is important for maintaining a healthy digestive system. Fiber also helps regulate bowel movements and can reduce the risk of constipation and other digestive disorders. 


2. Dried figs are a good source of minerals such as potassium, calcium, iron and magnesium. Potassium is important for maintaining blood pressure and heart function. Calcium is essential for strong bones and teeth. Iron helps prevent anemia by transporting oxygen to the body's cells. Magnesium is involved in more than 300 biochemical reactions and is important for muscle function, energy production and nerve function.


3. Dried figs contain flavonoids, which are antioxidants that can protect cells from free radical damage. Free radicals are unstable molecules that can cause cell damage and contribute to the development of chronic diseases such as heart disease and cancer. Antioxidants such as flavonoids help neutralize free radicals and prevent cell damage. 


4. Dried figs contain phenolic compounds, which have anti-inflammatory properties. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to the development of chronic diseases such as heart disease, arthritis and diabetes. Phenolic compounds can help reduce inflammation throughout the body. 


5. El Pajarero dried figs may improve blood sugar control in people with diabetes. This is because they have a low glycemic index (GI), which means they cause a gradual rise in blood sugar levels after eating them. Low GI foods are beneficial for people with diabetes because they help control blood sugar levels. 


6. Dried figs can improve heart health in several ways. They can help lower cholesterol levels and improve circulation by widening blood vessels. Both of these effects can help reduce the risk of heart disease. 


7 Eating dried figs can help prevent and treat anemia. Anemia is a disease characterized by low levels of hemoglobin, which is the protein in red blood cells that carries oxygen throughout the body. Dried figs are a good source of iron, which is necessary for hemoglobin production. Eating iron-rich foods, such as El Pajarero dried figs, can help prevent and treat anemia. 


As you can see, there are many reasons to incorporate dried figs into your diet! Not only are they delicious, but they also offer numerous health benefits. If you're looking for a nutritious snack that will give you energy and keep you satiated, grab some dried figs next time - you won't regret it!





Figs, with their mellow flesh and the crunchy touch of their seeds, are a pleasure for all the senses. Not only that, but they are succulent and provide us with energy, vitamins, minerals and fibre.


Thanks to their unique taste and nutritional value, they are unlike any other fruit on the market today. 


Today we would like to tell you about their origin and history.



A bit of history


Figs are a delicious and nutritious fruit that have been appreciated by humans for thousands of years. And not only are they delicious, but they also have a long and fascinating history. 


The fig tree is believed to have originated in the Middle East or Asia Minor and has been cultivated throughout the Mediterranean region for centuries. Figs have been enjoyed since ancient times and are even mentioned in the Bible. 


Scholars believe they were one of the first plants domesticated by man. They reached the Mediterranean region, and consequently the rest of the world, through human migration. 


In ancient times, figs were an important source of food for many peoples. They were also used for medicinal purposes to treat various ailments.


It has been present in Greece for centuries. There it is known as the "fruit of the philosophers", because it was valued by those who knew how good it tasted!


The ancient Egyptians believed that figs were a gift from God and consumed them to maintain good health. 



The symbolism of figs


For centuries, figs have been associated with peace, prosperity and fertility. 


In ancient Greece and Rome, figs were an important part of the diet, and the trees were often planted near houses as a symbol of good luck. 

Today, figs still play an important role in some religions. 


In Christianity, the fig tree is associated with paradise, and in Islam it is considered a symbol of purity. In Hinduism, the tree is considered sacred, and in Judaism, it is a symbol of abundance. Buddhists also hold the fig tree in high esteem, believing that it was under a fig tree that Buddha attained enlightenment. Whether eaten or simply admired, figs have always been prized for their beauty and symbolism.



Figs today

Today, figs remain popular and are grown in many parts of the world. The main producers of figs are Turkey, Egypt, Greece, Morocco and Spain. There are more than 700 varieties of fig trees worldwide, and about 300 of them are grown for human consumption. 


Figs are a good source of fibre and other nutrients, and can be enjoyed in many different ways. Whether eaten fresh, dried or in a recipe, figs are a delicious and nutritious food.


They pair excellently with red meats, poultry, fish and cheeses. They are also an excellent ingredient in all kinds of desserts and cakes. On our blog, you will find many recipes


Figs have been around for centuries and are a delicious and nutritious fruit. They are also full of history and can be enjoyed in many different ways. We hope you try them for yourself and let us know what you think on our social networks - thanks for reading!




A few days ago, in the first part of this article,  we told you about the importance of potassium intake for your health. Today we bring you the second and final part. 

We all know that potassium is important for our health, but do we know how much we should consume every day? This time, we will focus on the recommended intake and list some of the main foods high in potassium, especially fruits :) 


In many cases, most people don't think about this mineral until they are diagnosed with an electrolyte imbalance. As we told you in part one, potassium is essential for maintaining fluid balance, transmitting nerve impulses and contracting muscles. It also helps keep blood pressure under control and may reduce the risk of heart disease and stroke. As well as being found in many leafy green vegetables, potassium is present in other healthy foods such as figs, oranges, yoghurt, salmon and avocados. Below is a more detailed explanation of how much potassium we need each day and some tips for getting more potassium in our diet. 


How much potassium should we consume each day?

What we eat has a direct impact on our overall health. Eating the right foods helps maintain the right level of potassium, which is essential for healthy cell function. By eating a balanced diet, we can help our bodies stay strong and prevent disease.

The amount of potassium needed depends on age and gender. According to the National Institutes of Health (NIH), part of the US Department of Health and Human Services, the average recommended daily amounts are:


  • Children 1 to 3 years old: 2,000 mg.
  • Children 4 to 8 years old: 2,300 mg
  • Boys 9-13 years: 2,500 mg
  • Girls 9-13 years: 2,300 mg
  • Adolescents 14-18 years (boys): 3,000 mg
  • Adolescents 14-18 years (girls): 2,300 mg
  • Adults 19 years and older (men): 3,400 mg
  • Adults over 19 (women): 2,600 mg
  • Pregnant women: 2,900 mg
  • Breast-feeding women: 2.800 mg


It is important for the general population to get their daily dose of potassium. As mentioned at the beginning, potassium is found in many foods. In addition to those mentioned in the first part of this article https, it is also found in green leafy vegetables. Dried fruits such as figs, prunes, apricots, sultanas, walnuts. Also Bananas, oranges. Meat, poultry and fish. Milk, yoghurt. Lentils, soybeans, sweet potatoes, and many others.


Is the banana the fruit that provides us with the most potassium?

For generations, in many cities around the world, the banana has been associated with the fruit that contains the most potassium. Surely if you remember your childhood, the words of your parents or grandparents will resonate when they insisted that you should eat at least one a day. In reality, there are fruits that provide even higher amounts.


Here is a list of the fruits that, according to the Spanish Nutrition Foundation (FEN), have the highest amount of potassium:



It is the fruit richest in potassium according to the FEN (Spanish Nutrition Foundation), providing 405g in 100 grams, although it also has the highest amount of saturated fatty acids and its consumption is recommended in small portions. Another advantage of coconut is that it contains selenium and iron. 



Avocado is a very nutritious fruit that provides a lot of nutrients. A medium avocado contains 400 mg of potassium per 100 grams, which puts it in second place. It also helps us to maintain heart health and provides us with vitamin E.


Custard apple

Third place goes to a fruit that provides 382 mg of potassium and represents 13% of our recommended intake. Compared to other fruits, custard apple has a high amount of carbohydrates (20%) and is a source of vitamin C.



As you can see, it is not in the first place as it provides us with 350 mg of potassium. Bananas are rich sources of this essential nutrient. It also includes carbohydrates (20%). This fruit also provides 30% of the daily requirement of vitamin B6.



El Pajarero dried figs provide 200mg of potassium per 100 grams of fruit. In addition to calcium, iron and magnesium. It has all the essential amino acids and a large amount of fibre. It has small amounts of vitamin B6 and thiamine.


There are many fruits that also contain high doses of potassium such as grapefruit, melons, apricots, kiwis, peaches, among others.


Potassium is an important mineral that our body needs to function properly. There are many foods high in potassium that can help us achieve this goal. Next time you go shopping, be sure to include some of these potassium-rich foods on your shopping list. 

By the way, what is your favourite potassium-rich food? 


Ours, dried figs :)


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