Fig Nutrition Benefits and Facts

Nutritional summary

Dried figs are among the most nutrient-dense dried fruits, providing a concentrated source of minerals and dietary fibre compared to other common options like raisins or apples .
Figs are a notable plant-based source of calcium, with some data indicating that their calcium content can exceed that of milk on a weight-for-weight basis .
Potassium is the most abundant mineral found in the fruit, which is essential for maintaining fluid balance and supporting cardiovascular health .
Early research and literature reviews suggest that the phytochemicals (bioactive plant compounds) in figs may influence metabolic health, including potential effects on satiety and gut health .

Interesting fact

The fig is technically a syconium—an inverted flower cluster where the blossoms grow inside the fruit and are traditionally pollinated by a specific species of tiny wasp.

Standout nutrients

SUPER

SOURCE

Glucose

ELITE

SOURCE

Fructose

GREAT

SOURCE

Water

GREAT

SOURCE

Sum sugars

kcal per 100g

Protein1.00g

Fat0.35g

Carbs2.25g

Fiber2.85g

Sugar12.4g

Fat breakdown

Polyunsat0.14g

Monounsat0.08g

Saturated0.08g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleo

Sustainability

Lighter footprint

Figs are relatively drought-tolerant once established, though water use varies by region.

Confidencemedium

Storage

Refrigerate

2–3 days

Highly perishable; store in a single layer to avoid bruising.

Room Temperature

1–2 days

Only if firm and needing to ripen slightly.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

2 contributing source foods

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Phytochemical Composition and Health Benefits of Figs (Fresh and Dried): A Review of Literature from 2000 to 2022 - PMC

[2]pmc.ncbi.nlm.nih.gov

Nutritional value antioxidant strength and antimicrobial efficacy of fig pastes from eastern morocco - PMC

[5]pmc.ncbi.nlm.nih.gov

Physicochemistry, Nutritional, and Therapeutic Potential of Ficus carica – A Promising Nutraceutical - PMC

[11]pmc.ncbi.nlm.nih.gov

Whole Fruits and Fruit Fiber Emerging Health Effects - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

89.5

Version

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