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Fig: The healthy, nutrient-rich power fruit

Fig general

The fig fruit is the oldest fruit in the world, it was first discovered about 11,400 years ago in the West Bank. It grows on fig trees up to 10 meters high and is harvested in summer and autumn.

Worldwide there are well over 1000 different species of figs. The power fruit contains quite a few calories, but this has its advantages for athletes.

Nutritional values of the fig at a glance


Per 100 g fresh figs

Per serving (120 g = approx. 5 pcs., fresh)


75 kcal

90 kcal


16 g

19 g


0,9 g

1,1 g


0,3 g

0,4 g

Food fiber

3 g

4 g

Vitamin B1 (thiamine)

0.05 mg

0.06 mg

Vitamin B2 (riboflavin)

0.06 mg

0,07 mg

Vitamin C

5 mg

6 mg


230 mg

278 mg


18 mg

23 mg


60 mg

72 mg


23 mg

28 mg


0.2 mg

0.24 mg

Valuable mineral carrier

It is worth highlighting the large calcium content. And it is 35 mg / 100 grams in fresh and 162 mg / 100 grams in dried figs. In fact, there is not a comparable fruit that brings so much calcium.

Calcium is especially important for maintaining healthy bones and muscles. For athletes, figs are great because the calcium they provide also prevents musculoskeletal injuries or helps to promote healing when injuries occur.

Another important component of the power fruit is magnesium. This is a win-win situation, because without magnesium, the calcium in the fruit could not be absorbed well by the body at all.

Here, too, fresh and dried fruits differ enormously. In fresh fruit, the magnesium content is 17 mg, and in dried fruit, 68 mg per 100 grams.

Also worth mentioning are phosphorus, iron, potassium, sodium, zinc, manganese, vitamin C, K and C.

Other health promoting ingredients

In addition, figs help lower cholesterol and keep blood pressure in check. The also contained beta-carotene, which we know otherwise in connection with carrots or carrots, promotes the health of the eyes.

Anyone who has ever suffered from skin diseases such as eczema or psoriasis, or who also suffers acutely, can also achieve a healing effect through the intake of figs. Because figs also contain psoralen. This is a basic molecular substance which is often used in medicine for skin diseases.

It becomes clear how rich the composition of the fig is to keep the body (of an athlete) fit and vital.

Perfect energy supplier

Endurance is not only increased by targeted training – the right diet also contributes to the improvement. And clearly, above all, athletes need energy. And this energy is provided by the fig in the form of carbohydrates and dietary fiber.

At the same time you need to know: The percentage of fructose in the popular fruit changes extremely with dried figs. Fresh figs have just 15 percent fructose, whereas dried figs have a good 60 percent.

Fructose is an extremely fast energy supplier, which is why dried figs are also very popular as an additive for power bars for athletes.

As you can see, the fig is a miracle weapon given by nature, which is used more and more, especially in the world of athletes and is used as a valuable ingredient in snacks and power bars. And rightly so.

Other interesting active ingredients

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