Black Fig
Ficus caricaClinical Encyclopedia
Black Fig provides 74 kcal, 0.8g of protein, 19.2g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Black figs are a sweet and nutritious fruit known for their rich flavor and high fiber content. They are packed with antioxidants and essential nutrients, making them a healthy addition to any diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed fresh, but can also be dried or used in cooking. Wash thoroughly before consumption.
Smart Selection & Storage
Choose figs that are plump, slightly soft, and have a rich color. Avoid figs that are overly hard or have blemishes.
Store fresh figs in the refrigerator and consume them within a week. Dried figs should be kept in an airtight container in a cool, dry place.
Myths vs Realities
Healthy Recipes
Black Fig and Quinoa Salad
A refreshing and nutritious salad combining black figs with quinoa, arugula, and a zesty lemon vinaigrette.
- 1 cup cooked quinoa
- 1 cup fresh arugula
- 1 cup sliced black figs
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, arugula, and sliced black figs.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, add feta cheese, and toss gently to combine.
Black Fig and Almond Smoothie
A creamy and nutritious smoothie featuring black figs, almond milk, and a hint of vanilla for a delightful breakfast or snack.
- 1 cup almond milk
- 1/2 cup fresh black figs
- 1 banana
- 1 tablespoon almond butter
- 1/2 teaspoon vanilla extract
- Ice cubes
- 1. In a blender, combine almond milk, black figs, banana, almond butter, and vanilla extract.
- 2. Add ice cubes to the blender and blend until smooth.
- 3. Pour into a glass and enjoy immediately.
Stuffed Black Figs with Goat Cheese
Elegant appetizers featuring black figs stuffed with creamy goat cheese and drizzled with honey for a perfect balance of flavors.
- 12 fresh black figs
- 4 ounces goat cheese
- 2 tablespoons honey
- 1/4 cup chopped walnuts
- Fresh thyme leaves for garnish
- 1. Preheat the oven to 375°F (190°C).
- 2. Slice the tops off the figs and gently open them to create a pocket.
- 3. Stuff each fig with goat cheese, sprinkle with walnuts, and place on a baking sheet. Drizzle with honey and bake for 10 minutes.
Black Fig Chia Seed Pudding
A healthy and satisfying chia seed pudding made with black figs and almond milk, perfect for breakfast or dessert.
- 1/2 cup chia seeds
- 2 cups almond milk
- 1 cup diced black figs
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- 1. In a bowl, whisk together chia seeds, almond milk, maple syrup, and vanilla extract.
- 2. Refrigerate for at least 4 hours or overnight until it thickens.
- 3. Serve topped with diced black figs.
Black Fig and Prosciutto Flatbread
A savory flatbread topped with black figs, prosciutto, and arugula, drizzled with balsamic glaze for a gourmet touch.
- 1 whole wheat flatbread
- 1 cup sliced black figs
- 4 ounces prosciutto
- 1 cup arugula
- 2 tablespoons balsamic glaze
- 1 tablespoon olive oil
- 1. Preheat the oven to 400°F (200°C).
- 2. Place the flatbread on a baking sheet and brush with olive oil.
- 3. Top with sliced black figs and prosciutto, bake for 10 minutes, then add arugula and drizzle with balsamic glaze before serving.
Black Fig and Spinach Smoothie Bowl
A vibrant smoothie bowl made with black figs and spinach, topped with nuts, seeds, and fresh fruit for a nutritious breakfast.
- 1 cup spinach
- 1 cup black figs
- 1 banana
- 1/2 cup almond milk
- 1/4 cup granola
- 2 tablespoons pumpkin seeds
- Fresh berries for topping
- 1. In a blender, combine spinach, black figs, banana, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and top with granola, pumpkin seeds, and fresh berries.
- 3. Serve immediately with a spoon.
Black Fig and Oatmeal Bake
A wholesome baked oatmeal dish featuring black figs, oats, and nuts, perfect for meal prep and a healthy breakfast option.
- 2 cups rolled oats
- 1 cup diced black figs
- 1/2 cup chopped nuts
- 2 cups almond milk
- 1/4 cup maple syrup
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1. Preheat the oven to 350°F (175°C) and grease a baking dish.
- 2. In a bowl, mix oats, black figs, nuts, almond milk, maple syrup, cinnamon, and baking powder.
- 3. Pour the mixture into the baking dish and bake for 30-35 minutes until set.
Black Fig and Chicken Skewers
Grilled chicken skewers marinated with black figs and herbs, offering a delicious and healthy protein-packed meal.
- 1 pound chicken breast, cubed
- 1 cup black figs, halved
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1. In a bowl, mix olive oil, balsamic vinegar, oregano, salt, and pepper.
- 2. Add chicken and figs to the marinade, and let sit for 30 minutes.
- 3. Thread chicken and figs onto skewers and grill for 10-12 minutes, turning occasionally.
Black Fig and Yogurt Parfait
A delightful parfait layered with creamy yogurt, black figs, and granola, perfect for a healthy breakfast or snack.
- 2 cups Greek yogurt
- 1 cup sliced black figs
- 1/2 cup granola
- 1 tablespoon honey
- Fresh mint leaves for garnish
- 1. In a glass, layer Greek yogurt, sliced black figs, and granola.
- 2. Drizzle with honey and repeat layers until the glass is full.
- 3. Garnish with fresh mint leaves before serving.
Black Fig and Sweet Potato Mash
A unique side dish featuring mashed sweet potatoes blended with black figs for a sweet and savory flavor profile.
- 2 large sweet potatoes, peeled and cubed
- 1 cup black figs, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon cinnamon
- 1. Boil sweet potatoes in salted water until tender, about 15 minutes.
- 2. Drain and mash the sweet potatoes with olive oil, black figs, salt, pepper, and cinnamon.
- 3. Serve warm as a side dish.
Frequently Asked Questions (FAQ)
Are black figs good for weight loss?
Yes, black figs are low in calories and high in fiber, which can help you feel full and satisfied.
Can I eat black figs if I have diabetes?
In moderation, black figs can be included in a diabetic diet due to their fiber content, which helps regulate blood sugar.
How should I store black figs?
Store fresh black figs in the refrigerator for up to a week. Dried figs should be kept in a cool, dry place.
What nutrients are in black figs?
Black figs are rich in fiber, potassium, calcium, and antioxidants, making them a nutritious choice.
Can I eat the skin of black figs?
Yes, the skin of black figs is edible and contains additional nutrients.
Are dried black figs as nutritious as fresh ones?
Dried black figs are nutrient-dense but have a higher sugar concentration compared to fresh figs.
How can I incorporate black figs into my diet?
Add them to salads, smoothies, or enjoy them as a snack. They also pair well with cheese.
Do black figs have any health benefits?
Yes, they are known to support digestive health, provide antioxidants, and contribute to heart health.