Figs are a good source of fiber, potassium, calcium, and vitamin K, and they can support digestion.
Nutrition
Fresh figs (100 g) have about 74 calories, 2.9 g of fiber, 232 mg of potassium, 35 mg of calcium and 4.7 mcg of vitamin K. Dried figs have 249 calories and 9.8 g of fiber per 100 g (USDA).
Benefits
- Fiber supports digestion.
- Potassium for blood pressure.
- Calcium and vitamin K for bones.
- Antioxidant polyphenols.
Cautions
Dried figs are high in sugar. Vitamin K may affect warfarin. Fig latex may cause allergies.
Serving
2 to 3 fresh figs or 2 dried.
Fact
Figs are technically inverted flowers (syconium).
Storage
Fresh figs last 2 to 3 days.
Nutrition data
Three medium fresh figs (about 150 grams) have about 111 calories, 29 grams of carbohydrate, 23 grams of sugar, 4.2 grams of fiber and 1 gram of protein. Fresh figs provide potassium, copper, vitamin B6, vitamin K and small amounts of calcium and magnesium. Dried figs are more concentrated: a quarter cup (about 40 grams) has roughly 100 calories, 5 grams of fiber and 20 grams of sugar.
Benefits
- Fiber: about 3 grams per serving of fresh figs and 5 grams in dried, which supports digestion and relieves constipation. A 2018 trial found fig paste improved constipation symptoms.
- Potassium: supports blood pressure control.
- Calcium and magnesium: contribute to bone health. Dried figs are among the higher calcium fruits, with about 55 milligrams in a quarter cup.
- Polyphenols: antioxidants such as flavonoids and phenolic acids, studied for heart health benefits.
- Blood sugar: fig leaf extract has been studied for lowering blood glucose, but evidence for the fruit is limited.
- Prebiotic effect from fiber that feeds gut bacteria.
Cautions
- Sugar and calories are concentrated in dried figs.
- Figs contain vitamin K, which interacts with warfarin.
- Oxalates may be a concern for kidney stone formers.
- Fig sap can irritate skin, and some people with latex or birch pollen allergy react to figs.
- Large amounts may cause diarrhea due to fiber and sorbitol.
- The seeds can irritate people with active diverticulitis flares.
Serving
Eat fresh figs on their own, with cheese or prosciutto, in salads, baked into tarts, or roasted. Dried figs go into oatmeal, trail mix and baked goods. A serving of 2 to 3 fresh or 2 to 3 dried figs is reasonable.
Fact
Figs are among the earliest cultivated fruits, with evidence of cultivation in the Jordan Valley around 11,000 years ago. Turkey is the top producer, followed by Egypt and Morocco. The fig is not a true fruit, but a flower structure called a syconium. Most edible figs in the US are Common figs, which do not need pollination by wasps.
Storage
Fresh figs are delicate and last only 2 to 3 days at room temperature, or up to 1 week in the fridge in a single layer. Dried figs keep for 6 months in a cool place, or a year in the fridge.
Fiber, calcium and sugar numbers
Fresh figs have about 74 calories per 100 grams with 16 grams of sugar and 2.9 grams of fiber. Dried figs are much more concentrated at about 249 calories, 48 grams of sugar and 9.8 grams of fiber per 100 grams. Dried figs provide about 162 mg of calcium per 100 grams, which is more than most fruits, plus 680 mg of potassium and 0.3 mg of vitamin B6. A 2011 review and small trials found dried fig paste may soften stools in people with constipation, though evidence is limited. Figs contain ficin, an enzyme that can irritate the mouth, and the sap of the fig tree can cause skin reactions in sunlight. Figs are high in vitamin K, which matters for people on warfarin, who need steady intake.
Based on data from the USDA FoodData Central and the NIH
