Kitchen. Sweetness and vitamins: the benefits of figs

Like the apple and the plum, the fig is a relatively energetic fruit. Indeed, its average carbohydrate content is 13 g per 100 g and can vary from 9 to 18 g depending on the variety of fruit, sunshine and ripening.

Fructose and glucose are the simple sugars found in figs, with sucrose only being present in very small amounts.

The fibers are very abundant in the fig, since they exceed 2.3 g per 100 g.

They are made up for 2/3 by insoluble fibers, which form the cellulosic walls and the small “grains” present in the pulp. The remaining third is made up of soluble fibres, in particular pectin.


Shutterstock Photos

Rich in vitamins

With its 5 mg on average, its vitamin C level is quite low. As in many fresh fruits, the B vitamins are numerous and at comparable levels.

We can also note the presence of anthocyanin pigments, which are particularly abundant in figs with well-coloured pulp. These pigments have a “vitamin P” action, that is to say protective of small blood vessels.

Its energy intake is ultimately reasonable, since a fig weighing about 45 g on average represents less than 25 kilocalories…

Perfect for maintaining the line, it can be a gourmet dessert ideally suited to a “slimming” diet. So don’t hesitate to give it a place of honor in your fruit basket!

Shutterstock Photos

Shutterstock Photos

Minerals and trace elements

Like the kiwi or the mandarin, the fig breaks records! Its mineral content is 700 mg per 100 g, which places the fig among the fresh fruits with a very high mineral density.

As in most fruits, potassium is well ahead, with nearly 40% of the total.

Calcium is particularly abundant, since it reaches 60 mg per 100 g, a rate higher than what is found in oranges, yet considered a very good source of calcium. Finally, phosphorus and magnesium also have significant levels: 23 mg and 18 mg per 100 g.

As for trace elements, we can count on iron. Copper, zinc, boron and manganese are present in small quantities. There is also the presence of fluorine, selenium and iodine.

A little recipe?

For a tasty fig jam, count 1 kg of purple figs, 600 g of granulated sugar, the juice of a lime, the juice of an orange, 1 tablespoon of orange zest cut into thin sticks, 1 vanilla pod.

The day before, rinse, dry and cut the figs into medium pieces. Sprinkle with lemon juice, add the vanilla pod, opened lengthwise then cut into 4 and then cover with sugar. Protect with cling film and refrigerate for 12 hours.

The next day, place the fruit in a jam basin, pour the orange juice and accompany the orange zest sticks.

Heat gently, stirring occasionally. Leave to simmer for forty minutes, determine the tablecloth and continue cooking if necessary. Put in jars at the end of cooking.

Leave a Comment