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Dehydrated Fig
Fruits
Nutri-ScoreA

Dehydrated Fig

Ficus carica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dehydrated Fig provides 249 kcal, 3.3g of protein, 64g of carbohydrates, and 9.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dehydrated figs are nutrient-dense fruits that provide a concentrated source of energy, fiber, and essential minerals. They are often used in various culinary applications and are known for their natural sweetness and chewy texture.

Also known as:
Dried FigFiggy
Scientific NameFicus carica
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories249 kcal
Water
20%
Fiber9.8g
Total68.2g
Protein
3.3g(5%)
Fats
0.9g(1%)
Carbohydrates
64g(94%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Vitamin K3 mcg (3%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Calcium162 mg (16%)
Magnesium68 mg (17%)
Minerals with less than 2% DV
Iron: 0.17 mg

Health Benefits

✓Rich in dietary fiber, dehydrated figs can aid in digestion and promote gut health.
✓High in antioxidants, they help combat oxidative stress and may reduce the risk of chronic diseases.
✓Their natural sugars provide a quick energy boost, making them an excellent snack for athletes.
✓Dehydrated figs are a good source of essential minerals like calcium and magnesium, supporting bone health.

Possible Risks & Side Effects

!Excessive consumption may lead to digestive discomfort due to their high fiber content.
!Individuals with diabetes should monitor their intake due to their relatively high glycemic index.

How to Prepare & Consume

Dehydrated figs can be eaten as a snack, added to salads, or used in baking. Soaking them in water can enhance their texture and sweetness.

Smart Selection & Storage

How to Select

Choose dehydrated figs that are plump and moist, avoiding those that appear hard or overly dry.

How to Store

Keep them in an airtight container in a cool, dark place to extend shelf life.

Myths vs Realities

MythDehydrated figs are unhealthy due to high sugar content.
RealityWhile they contain natural sugars, they also provide essential nutrients and fiber.
MythAll dried fruits are the same.
RealityDehydrated figs have unique nutritional benefits compared to other dried fruits.
MythYou can't eat dehydrated figs if you're on a diet.
RealityIn moderation, they can be part of a balanced diet due to their nutrient density.

Healthy Recipes

Dehydrated Fig and Quinoa Salad

A nutritious salad combining the sweetness of dehydrated figs with protein-packed quinoa and fresh greens, perfect for a light meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup dehydrated figs, chopped
  • 2 cups mixed greens
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, chopped dehydrated figs, and mixed greens.
  2. 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and top with crumbled feta cheese before serving.

Dehydrated Fig Energy Bites

These no-bake energy bites are packed with nutrients and flavor, making them a perfect snack for a quick energy boost.

Ingredients
  • 1 cup oats
  • 1/2 cup dehydrated figs, chopped
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/4 cup chia seeds
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a mixing bowl, combine oats, chopped dehydrated figs, almond butter, honey, chia seeds, and vanilla extract.
  2. 2. Mix until well combined, then refrigerate for 30 minutes.
  3. 3. Roll the mixture into small balls and store in an airtight container in the fridge.

Dehydrated Fig and Goat Cheese Crostini

A delightful appetizer featuring crispy crostini topped with creamy goat cheese and sweet dehydrated figs, drizzled with honey.

Ingredients
  • 1 baguette, sliced
  • 1/2 cup goat cheese
  • 1/2 cup dehydrated figs, sliced
  • 2 tablespoons honey
  • Fresh thyme for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and arrange baguette slices on a baking sheet.
  2. 2. Toast the baguette slices in the oven for about 5-7 minutes until golden.
  3. 3. Spread goat cheese on each crostini, top with sliced dehydrated figs, drizzle with honey, and garnish with fresh thyme.

Dehydrated Fig Smoothie Bowl

A creamy and nutritious smoothie bowl topped with dehydrated figs, nuts, and seeds for a delicious breakfast or snack.

Ingredients
  • 1 banana, frozen
  • 1/2 cup almond milk
  • 1/4 cup dehydrated figs
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • Toppings: sliced figs, granola, nuts
Instructions
  1. 1. In a blender, combine frozen banana, almond milk, dehydrated figs, and almond butter until smooth.
  2. 2. Pour the smoothie into a bowl and top with sliced figs, granola, and nuts.
  3. 3. Serve immediately and enjoy your nutritious breakfast.

Savory Dehydrated Fig and Prosciutto Flatbread

A savory flatbread topped with creamy ricotta, dehydrated figs, and prosciutto, perfect for a gourmet appetizer.

Ingredients
  • 1 flatbread or naan
  • 1/2 cup ricotta cheese
  • 1/2 cup dehydrated figs, sliced
  • 4 slices prosciutto
  • Arugula for garnish
  • Balsamic glaze for drizzling
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and place the flatbread on a baking sheet.
  2. 2. Spread ricotta cheese evenly over the flatbread, then layer with sliced dehydrated figs and prosciutto.
  3. 3. Bake for 10-12 minutes until the edges are crispy, then garnish with arugula and drizzle with balsamic glaze.

Dehydrated Fig Chia Pudding

A healthy and satisfying chia pudding infused with the natural sweetness of dehydrated figs, perfect for breakfast or dessert.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup dehydrated figs, chopped
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, chopped dehydrated figs, maple syrup, and vanilla extract.
  2. 2. Stir well and refrigerate for at least 4 hours or overnight until it thickens.
  3. 3. Serve chilled, topped with fresh fruit or nuts if desired.

Spicy Dehydrated Fig and Chicken Skewers

Grilled chicken skewers marinated with spices and paired with sweet dehydrated figs for a unique flavor combination.

Ingredients
  • 1 lb chicken breast, cubed
  • 1/2 cup dehydrated figs, halved
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon cayenne pepper
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine olive oil, smoked paprika, cayenne pepper, salt, and pepper, then add cubed chicken and mix well.
  2. 2. Thread the marinated chicken and halved dehydrated figs onto skewers.
  3. 3. Grill over medium heat for 10-12 minutes, turning occasionally, until the chicken is cooked through.

Dehydrated Fig and Almond Breakfast Bars

Homemade breakfast bars made with oats, dehydrated figs, and almonds, providing a healthy grab-and-go option.

Ingredients
  • 1 cup oats
  • 1/2 cup dehydrated figs, chopped
  • 1/2 cup almonds, chopped
  • 1/4 cup honey
  • 1/4 cup almond butter
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
  2. 2. In a bowl, mix oats, chopped dehydrated figs, chopped almonds, honey, almond butter, and cinnamon until combined.
  3. 3. Press the mixture into the prepared baking dish and bake for 20-25 minutes until golden, then cool and cut into bars.

Dehydrated Fig and Spinach Stuffed Chicken Breast

Juicy chicken breasts stuffed with a flavorful mixture of spinach and dehydrated figs, creating a healthy and elegant dish.

Ingredients
  • 4 chicken breasts
  • 1 cup fresh spinach, chopped
  • 1/2 cup dehydrated figs, chopped
  • 1/4 cup cream cheese
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and prepare a baking dish.
  2. 2. In a bowl, mix chopped spinach, dehydrated figs, cream cheese, salt, and pepper.
  3. 3. Cut a pocket in each chicken breast, stuff with the mixture, secure with toothpicks, and sear in olive oil until golden before baking for 25-30 minutes.

Dehydrated Fig and Oatmeal Cookies

Wholesome oatmeal cookies featuring the natural sweetness of dehydrated figs, perfect for a healthy treat.

Ingredients
  • 1 cup oats
  • 1/2 cup whole wheat flour
  • 1/2 cup dehydrated figs, chopped
  • 1/2 cup coconut sugar
  • 1/4 cup coconut oil, melted
  • 1 egg
  • 1 teaspoon baking soda
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix oats, flour, chopped dehydrated figs, coconut sugar, baking soda, and cinnamon.
  3. 3. In another bowl, whisk together melted coconut oil and egg, then combine with the dry ingredients and form cookies on the baking sheet.
  4. 4. Bake for 10-12 minutes until golden, then cool before serving.

Frequently Asked Questions (FAQ)

Are dehydrated figs healthy?

Yes, they are rich in fiber, vitamins, and minerals, making them a nutritious snack.

How many calories are in dehydrated figs?

There are approximately 249 calories in 100 grams of dehydrated figs.

Can dehydrated figs help with constipation?

Yes, their high fiber content can promote regular bowel movements.

How should I store dehydrated figs?

Store them in an airtight container in a cool, dry place to maintain freshness.

Can I eat dehydrated figs if I have diabetes?

Moderation is key; consult with a healthcare provider for personalized advice.

What are the health benefits of dehydrated figs?

They provide antioxidants, support bone health, and aid digestion.

How do dehydrated figs compare to fresh figs?

Dehydrated figs are more calorie-dense and have a concentrated flavor compared to fresh figs.

Can I use dehydrated figs in cooking?

Absolutely! They can be added to salads, baked goods, or enjoyed on their own.

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Comparisons
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Nutrients
Protein in Dehydrated Fig Calories in Dehydrated Fig Vitamin-c in Dehydrated Fig Magnesium in Dehydrated Fig
Featured Guides
Health Benefits of Dehydrated Fig Healthy Recipes with Dehydrated Fig
Rankings
Fruits high in fiber Fruits high in magnesium Fruits low in carbohidratos Fruits low in índice glucémico