Yes, figs are good for you, fresh or dried. A medium fresh fig has about 37 calories and 1.5 g of fiber, and figs provide potassium, calcium and magnesium. Dried figs are much more concentrated: per 100 g they have 249 calories, nearly 10 g of fiber and 162 mg of calcium, one of the highest calcium contents of any fruit. The trade-off is sugar. Dried figs are about half sugar by weight, so a portion is 2 large figs (about 30 g), and they’re best eaten with meals rather than as a snack between them, to protect your teeth.
Fig nutrition
Per 100 g (3½ oz), from USDA FoodData Central:
| Nutrient | Fresh figs | Dried figs | Medjool dates |
|---|---|---|---|
| Calories | 74 kcal | 249 kcal | 277 kcal |
| Carbohydrate | 19.2 g | 63.9 g | 75 g |
| Fiber | 2.9 g | 9.8 g | 6.7 g |
| Sugars | 16.3 g | 47.9 g | 66.5 g |
| Protein | 0.8 g | 3.3 g | 1.8 g |
| Fat | 0.3 g | 0.9 g | 0.2 g |
| Potassium | 232 mg | 680 mg | 696 mg |
| Calcium | 35 mg | 162 mg | 64 mg |
| Magnesium | 17 mg | 68 mg | 54 mg |
| Iron | 0.4 mg | 2 mg | 0.9 mg |
| Vitamin K | 4.7 mcg | 15.6 mcg | 2.7 mcg |
Per portion
| Portion | Calories | Fiber | Sugars | Calcium |
|---|---|---|---|---|
| 1 medium fresh fig (50 g) | 37 kcal | 1.5 g | 8 g | 18 mg |
| 2 fresh figs (100 g) | 74 kcal | 2.9 g | 16 g | 35 mg |
| 2 large dried figs (30 g) | 75 kcal | 2.9 g | 14 g | 49 mg |
The two portions at the bottom are similar: drying removes water, so 30 g of dried figs has about the same calories, fiber and sugar as 100 g of fresh figs. The difference is that it’s much easier to eat a handful of dried figs than five or six fresh ones.
Benefits of figs
Fiber for regular digestion
Figs are a good source of fiber, with tiny seeds that add texture. Fiber helps keep bowel movements regular, and most adults don’t get the 30 g a day recommended by the NHS. Figs are a popular home remedy for constipation. A 2022 review of fruit trials found the strongest evidence for kiwifruit, which did better than fig paste in head-to-head trials, so the evidence for figs themselves is more limited. Our guides to kiwi and high-fiber foods have more options. If you eat more fiber, drink more water too.
Calcium and bone health
Dried figs are unusual among fruits for their calcium. A 30 g portion provides about 49 mg, roughly 4% of the US Daily Value, along with magnesium and vitamin K, which also play a part in bone health. That’s helpful, but much less than a glass of milk, a pot of yogurt or a portion of calcium-set tofu, which each provide around 150 mg or more. If you don’t eat dairy, figs are a useful extra source, but don’t rely on them alone.
Potassium
Potassium helps balance the effects of sodium on blood pressure, and diets rich in fruit and vegetables, such as the DASH diet, provide plenty of it. Dried figs provide about 200 mg per 30 g portion.
Antioxidants
Figs, especially darker varieties, contain polyphenols, plant compounds that act as antioxidants. Dried figs keep many of them. Like most claims about antioxidants, it’s hard to say how much difference this makes to health on its own, but it’s one more reason to eat a variety of fruit.
Downsides of figs
Sugar and teeth
Dried figs are about half sugar, and they’re sticky, which keeps sugar in contact with your teeth. The NHS advises that dried fruit is best enjoyed as part of a meal, as a dessert, for example, rather than as a between-meal snack, to reduce the risk of tooth decay. A portion of dried fruit, 30 g, counts as one of your 5 a day, but only once a day, however much you eat.
Calories
It’s easy to eat a lot of dried figs. Ten dried figs can contain over 200 calories. If you’re managing your weight, measure out a portion rather than eating from the bag.
Blood sugar
Fresh figs are a fine choice if you have diabetes, as part of your daily fruit. Dried figs raise blood sugar faster because of their concentrated sugar, so keep to a small portion and eat them with protein or fat, such as nuts or yogurt. Our type 2 diabetes diet guide explains how to fit fruit in.
Digestion
Figs are high in fiber and in fermentable sugars, so large amounts can cause gas, bloating or loose stools, especially if you have irritable bowel syndrome.
Allergy and sulfites
Some people who are allergic to latex or to weeping fig plants also react to figs. Some dried figs are treated with sulfites to keep their color. Sulfites can trigger symptoms in people with asthma, so check the label.
Warfarin
Figs contain a little vitamin K, especially dried figs. You don’t need to avoid them if you take warfarin, but keep your intake fairly steady from week to week.
Fresh figs vs dried figs
| Fresh figs | Dried figs | |
|---|---|---|
| Season | Late summer to autumn | All year |
| Storage | 2 to 3 days in the fridge | Months in a cool, dry place |
| Sugar | 16 g per 100 g | 48 g per 100 g |
| Best for | Salads, cheese plates, roasting | Porridge, baking, stews, with meals |
Both are healthy. Fresh figs are lower in calories per bite, while dried figs are a convenient, shelf-stable source of fiber and calcium.
How to eat figs
- With cheese: fresh figs with a little goat cheese, ricotta or blue cheese, like the platter in our photo.
- In salads: quartered fresh figs with arugula, walnuts and a balsamic dressing. Our guide to walnuts explains why they make a good pairing.
- Roasted: halve fresh figs, drizzle with a little honey and roast at 200°C (400°F) for 10 to 15 minutes. Serve with Greek yogurt.
- On porridge or yogurt: chop a dried fig and stir it into your breakfast.
- In cooking: add chopped dried figs to tagines, stews and grain salads.
- In baking: use chopped dried figs in place of some of the sugar in muffins and cakes.
How to choose and store figs
Choose fresh figs that are soft but not mushy, with an intact skin and a sweet smell. They’re very perishable. Keep them in the fridge, use them within 2 to 3 days, and bring them back to room temperature before eating for the best flavor. Store dried figs in an airtight container in a cool, dry place.
Common questions
How many figs can I eat a day?
There’s no strict limit, but 2 to 3 fresh figs or 2 large dried figs make a sensible portion as part of a varied diet.
Are figs keto?
No. Even fresh figs have about 16 g of net carbs per 100 g. Our list of low-carb fruits has better options for keto.
Can babies and children eat figs?
Yes, from around 6 months, if they’re soft and cut into small pieces. Chop dried figs finely or soak them, because whole dried fruit can be a choking risk for young children.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
