Figs, also known as common figs, are a species of flowering plants from the Ficeae tribe and in the mulberry family (Moraceae). Fresh figs are shaped like pears, the skin is green-yellow to violet, depending on the variety, and the fruit itself white-pink to reddish with small edible seeds. They have a sweet, aromatic flavor and are ideal as an ingredient in desserts and hearty dishes.
General information:
From Wikipedia: “Ficus carica is an Asian species of flowering plants in the mulberry family, known as the common fig (or just the fig). It is the source of the fruit also called the fig, and as such is an important crop in those areas where it is grown commercially. Native to the Middle East and western Asia, it has been sought out and cultivated since ancient times, and is now widely grown throughout the world, both for its fruit and as an ornamental plant. The species has become naturalized in scattered locations in Asia and North America.”
Appearance:
“The edible fruit consists of the mature syconium containing numerous one-seeded fruits (druplets). The fruit is 3–5 centimetres (1.2–2.0 in) long, with a green skin, sometimes ripening towards purple or brown. Ficus carica has milky sap (laticifer). The sap of the fig's green parts is an irritant to human skin.”
Nutritional information:
“Raw figs are a good source (14% of the Daily Value, DV) of dietary fiber per 100 gram serving (74 calories), but otherwise do not supply essential nutrients in significant content.
In a 100 gram serving providing 229 calories, dried figs are a rich source (> 20% DV) of dietary fiber and the essential mineral, manganese (26% DV), while several other dietary minerals are in moderate-to-low content.
Figs contain diverse phytochemicals, including polyphenols such as gallic acid, chlorogenic acid, syringic acid, (+)-catechin, (−)-epicatechin and rutin. Fig color may vary between cultivars due to various concentrations of anthocyanins, with cyanidin-3-O-rutinoside having particularly high content.”
Culinary uses:
“Figs can be eaten fresh or dried, and used in jam-making. Most commercial production is in dried or otherwise processed forms, since the ripe fruit does not transport well, and once picked does not keep well. The widely produced fig newton or fig roll is a biscuit (cookie) with a filling made from figs.
Fresh figs are in season from August through to early October. Fresh figs used in cooking should be plump and soft, and without bruising or splits. If they smell sour, the figs have become over-ripe. Slightly under-ripe figs can be kept at room temperature for 1–2 days to ripen before serving. Figs are most flavorful at room temperature.”
Cultivation:
“Figs can be found in continental climates with hot summers as far north as Hungary and Moravia, and can be harvested up to four times per year. Thousands of cultivars, most named, have been developed as human migration brought the fig to many places outside its natural range. Figs plants can be propagated by seed or by vegetative methods. Vegetative propagation is quicker and more reliable, as it does not yield the inedible caprifigs. Seeds germinate readily in moist conditions and grow rapidly once established.”
Production:
“Turkey is the leading producer of figs (274.5 thousand metric tons), having 27% of the world total of over one million metric tons. Significant production occurs also in the North African region, particularly Egypt, Algeria and Morocco.
While the United States is lower on the list of fig producing countries, California produces ~ 80% of the U.S. production, some of the greatest research on fig breeding and development in the last 100 years has taken place in California under the auspices of the private growers and public employees of the University of California. As of 2012, there are about 16,000 acres of figs grown in California of about 10 varieties. Those varieties in relative order of acreage are: Calimyrna, Mission, Adriatic types (Conadria, Adriatic, Di Redo, Tena), Brown Turkey, Kadota, Sierra, and Sequoia.”
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 74 kcal 310 kJ | 3.7% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.30 g | 0.4% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.06 g | 0.3% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 19 g | 7.1% Recommended daily allowance according to the GDA: 270g |
Sugars | 16 g | 18.1% Recommended daily allowance according to the GDA: 90g |
Fiber | 2.9 g | 11.6% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 0.75 g | 1.5% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:1.0 mg) | 2.5 mg | 0.1% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Elem | Potassium, K | 232 mg | 12.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Vit | Biotin (ex vitamin B7, H) | 5.0 µg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Vit | Vitamin B6 (pyridoxine) | 0.11 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Min | Copper, Cu | 0.07 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Vit | Vitamin K | 4.7 µg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Min | Manganese, Mn | 0.13 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Elem | Magnesium, Mg | 17 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Vit | Pantothenic acid (vitamin B5) | 0.30 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vit | Thiamine (vitamin B1) | 0.06 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vit | Riboflavin (vitamin B2) | 0.05 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Linoleic acid; LA; 18:2 omega-6 | 0.14 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Threonine (Thr, T) | 0.02 g | 3.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Tryptophan (Trp, W) | 0.01 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Isoleucine (Ile, I) | 0.02 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Lysine (Lys, K) | 0.03 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Valine (Val, V) | 0.03 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Leucine (Leu, L) | 0.03 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Methionine (Met, M) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Phenylalanine (Phe, F) | 0.02 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Biotin (ex vitamin B7, H) | 5.0 µg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Vitamin B6 (pyridoxine) | 0.11 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin K | 4.7 µg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Thiamine (vitamin B1) | 0.06 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Pantothenic acid (vitamin B5) | 0.30 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Riboflavin (vitamin B2) | 0.05 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin C (ascorbic acid) | 2.0 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Niacin (née vitamin B3) | 0.40 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 6.0 µg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin A, as RAE | 7.0 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin E, as a-TEs | 0.11 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Potassium, K | 232 mg | 12.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Magnesium, Mg | 17 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Calcium, Ca | 35 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Phosphorus, P | 14 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Sodium, Na | 1.0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Copper, Cu | 0.07 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Manganese, Mn | 0.13 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Iron, Fe | 0.37 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.15 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Iod, I (Jod, J) | 1.5 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 150 µg |
Selenium, Se | 0.20 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
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