Whether you enjoy fresh figs mixed into a salad or dried figs as an afternoon snack, you’re getting a number of vitamins from this slightly sweet fruit. Because of its small size, a single fig doesn’t play a huge role in helping you reach the recommended daily amount of any specific vitamin. Eating more than one fig, however, improves your vitamin intake.
Vitamin A contributes to your overall health by supporting your vision and strengthening your skin and bones. Women should get 2,333 international units of vitamin A per day and men should get 3,000 international units daily. A large, raw fig has 91 international units of vitamin A; providing about 4 percent of the recommended dietary allowance for women and 3 percent for men. Dried figs are lower in this vitamin, with just 1 international unit per dried fig.
A diet high in Vitamin K helps your blood clot properly and can contribute to bone strength. Women and men should get 90 micrograms of this vitamin per day. One large, raw fig has 3 micrograms of vitamin K, which accounts for about 3 percent of the recommended dietary allowance. One dried fig is lower in vitamin K, with just 1.3 micrograms, which is slightly more than 1 percent of the recommended dietary allowance.
Regular intake of vitamin C helps your immune system, promotes cell health and can even reduce your risk of cancer. Women should get 75 milligrams of vitamin C per day and men should get 90 milligrams. One large, raw fig has 1.3 milligrams of vitamin C, providing about 2 percent of the recommended dietary allowance for women and 1 percent for men. Dried figs are significantly lower in vitamin C; to get just 1.8 milligrams, you’d need to eat a full cup of the fruit.
Beyond their content of vitamins A, K and C, figs contain very low levels of other vitamins such as thiamin, riboflavin, niacin, vitamin B-6, folate and vitamin E. This fruit also contains minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium and zinc.
References and ResourcesU.S. Department of Agriculture National Nutrient Database for Standard Reference: Figs, Raw
U.S. Department of Agriculture National Nutrient Database for Standard Reference: Figs, Dried, Uncooked
MedlinePlus: Vitamin K
National Institutes of Health: Vitamin C
Harvard Health Publications: Listing of Vitamins