1 Cup Figs in Light Syrup (Cooked or Canned) contain 174 calories. Figs have been a popular fruit for thousands of years, dating back to ancient Egypt. Today, you can find them canned in light syrup all year round. They are not only delicious but also nutritious.

One serving of figs in light syrup provides about 1.8 grams of fiber and 1.4 grams of protein. The same serving also contains 45% of the recommended daily intake of vitamin B6, which helps the body produce serotonin and norepinephrine, neurotransmitters that regulate mood, and melatonin, a hormone that regulates sleep.

In this article, you will learn about the nutrition facts, how to choose the best figs, the health benefits and side effects of consuming figs in light syrup, ways to consume them, their substitutes, storage, and a few recipes to inspire you.

The Nutrition Facts of Figs in Light Syrup

Figs in light syrup are low in fat and high in natural sugars. One cup contains 42 grams of carbohydrates, which includes 37 grams of sugar and 1.8 grams of fiber. They are also a good source of minerals such as potassium, magnesium, and calcium. One serving of canned figs in light syrup provides about 3% of the recommended daily intake of potassium, 5% of magnesium, and 6% of calcium. Potassium helps regulate blood pressure and heart health, while magnesium contributes to bone health and energy production. Calcium is essential for strong bones and teeth. Despite their high sugar content, figs have a relatively low glycemic index, which means they are less likely to cause spikes in blood sugar levels compared to other sweet fruits. They are suitable for people with diabetes or those watching their sugar intake.

How to Choose the Best Figs

When buying figs in light syrup, it's essential to look for those that are plump, juicy, and not too wrinkled. It's also important to check for any mold or signs of spoilage. If you're buying fresh figs, choose those that are soft to the touch, but not mushy. They should have a rich, deep color and a sweet fragrance. Avoid figs that are hard or unripe, as they won't ripen once picked. If you're not sure which type of fig to choose, ask your local grocer or health food store for advice. Some popular varieties include Black Mission, Brown Turkey, and Kadota figs.

Ways to Consume Figs in Light Syrup

Figs in light syrup can be consumed on their own as a snack or used as an ingredient in various recipes. One popular way to enjoy them is to add them to yogurt or oatmeal for a quick and nutritious breakfast. You can also use them in baked goods, such as muffins, cakes, and bread. They pair well with nuts, cinnamon, and other spices. Another way to use them is to make a savory fig sauce to accompany meat dishes. Figs can also be used to make jams, chutneys, and preserves. Experiment with different recipes and find the ones you like best. Fig in light syrup is a versatile ingredient that can add sweetness and a unique flavor to many dishes.

Health Benefits of Figs

Figs have several health benefits due to their high fiber and mineral content. They can help regulate digestion, lower cholesterol levels, and improve heart health. The potassium in figs can help lower blood pressure and reduce the risk of stroke. Figs also contain antioxidants, which can protect against oxidative stress and cell damage. Figs may also have anti-inflammatory properties and can be useful in managing inflammatory conditions such as asthma and rheumatoid arthritis.

Side Effects of Consuming Figs

While figs are generally safe to consume, some people may experience allergic reactions or digestive issues like bloating, gas, or diarrhea. If you're allergic to latex, you may also be allergic to figs as they contain a similar protein that can trigger a reaction. Figs in light syrup contain added sugar, which can contribute to weight gain and other health problems if consumed in excess. It's best to consume them in moderation and as part of a balanced diet.

Figs in Light Syrup vs Raw Figs

Raw figs are a healthier option compared to those canned in light syrup as they don't contain added sugars or preservatives. They also have a higher fiber and nutrient content. However, figs in light syrup are more convenient and have a longer shelf life. They can be used in recipes all year round, whereas fresh figs are only available during certain seasons.

Substitutes for Figs in Light Syrup

If you don't have figs in light syrup, you can use fresh or dried figs instead. Other dried fruits like raisins, cranberries, or apricots can also be used as a substitute. If you're looking for a low-sugar alternative, try using fresh berries, such as strawberries or blueberries. They can add a similar sweetness and are packed with antioxidants.

Storing Figs in Light Syrup

Figs in light syrup can be stored unopened in a cool, dark place for up to two years. Once opened, they should be refrigerated and consumed within a week. To prolong their shelf life, you can transfer them to an airtight container and cover them with their syrup. They can also be frozen for up to six months.

Recipes with Figs in Light Syrup

Here are a few recipes that use figs in light syrup: 1. Fig and Nut Butter Toast: Toast a slice of whole grain bread and top it with almond butter or peanut butter and sliced figs. Drizzle with honey and sprinkle with cinnamon if desired. 2. Fig and Goat Cheese Salad: Combine mixed greens, sliced figs, crumbled goat cheese, and chopped nuts. Drizzle with olive oil and balsamic vinegar and season with salt and pepper.

Frequently Asked Questions about Figs in Light Syrup

Q: Are figs in light syrup healthy? A: While they contain added sugar, figs in light syrup are still a nutritious fruit that can provide several health benefits when consumed in moderation as part of a balanced diet.