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.

Dry figs El Pajarero


Dry figs make for a great, easy, healthy snack to eat. They are rich in nutrients and can be enjoyed by everyone. They contain a lot of fiber, potassium and calcium and are easy to eat.

You can eat them by themselves or add them to yogurt or cream cheese. They are also delicious for salads and your favorite stews and meats. Here you will find many recipes that have dry figs.


Not only are dry figs delicious and full of vitamins and minerals, but they also have other great benefits for your health. Keep reading to find out about the five main reasons you should consider adding dry figs to your diet today.


5 benefits of eating dry figs


1 Fiber: You most likely have heard that fiber is important for your health. Do you know why? It’s because, among many other reasons the consumption of foods that are high in fiber can help reduce the risk of cardiovascular disease and stroke, it keeps your digestion in check and it won't make you feel bloated like other foods. Besides, it’s so filling it’ll prevent overeating. All of these reasons will make your digestive system very grateful for this food. :)


2 Potassium: Potassium deficiency can cause weakening of muscles, arritmia and a slight increase of blood pressure. You will most likely have heard that bananas are a great source of potassium, well, as unlikely as it sounds dry figs contain more potassium than bananas and are easier to digest.

3 Calcium: Most fruits contain a bit of calcium, but dry figs have a remarkably high content in them. If you’re looking for a way of keeping your bones strong, a daily serving of dry figs will give you great results!


4 Magnesium: Magnesium deficiency is very common and is linked to cardiovascular disease and increase of glucose. Due to the multiple operations your organism does everyday it is considering a vital mineral for health. A tasty and natural way of getting more magnesium in your diet is through eating dry figs.


5 Iron: Iron is a mineral that helps your body grow and develop. In fact it’s so important for the growth and development of humans that, if you don’t have enough in you, it can cause anemia. Dry figs are a great source of iron. If you need to increase your iron levels in a natural way, eat dry figs daily.


Dry figs are one of the oldest cultivated plants in history. They have been used for centuries by many different cultures, and they contain antioxidants that will contribute great benefits for your health. In case you haven't yet, it’s time to add dry figs to your diet.