Fresh Figs - Nutrition, Benefits, And Downsides - Healthline

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Nutrition

Evidence BasedWhat You Need to Know About the Nutritional Value of Figs

Medically reviewed by Amy Richter, MS, RD — Written by SaVanna Shoemaker, MS, RDN, LD — Updated on December 18, 2024

Nutrition
Benefits
Downsides
Dietary uses
FAQ
Takeaway

Figs and their leaves are packed with nutrients like copper and vitamin B6 and offer a variety of potential health benefits.

Figs (Ficus carica) are a unique fruit resembling a teardrop.

They’re about the size of your thumb, filled with hundreds of tiny seeds, and have an edible purple or green peel. The flesh of the fruit is pink and has a mild, sweet taste.

Figs are packed with nutrients and may offer a wide range of health benefits.

This article reviews figs, including their nutrition, benefits, and downsides, as well as how to add them to your diet.

Fig nutrition

Fresh figs are rich in nutrients while being relatively low in calories, making them a great addition to any diet.

One small fresh fig (40 grams) contains:

Calories: 30
Protein: 0 grams (g)
Fat: 0 g
Carbs: 8 g
Fiber: 1 g
Sugar: 6.5 g
Copper: 3% of the Daily Value (DV)
Magnesium: 2% of the DV
Potassium: 2% of the DV
Riboflavin: 2% of the DV
Thiamine: 2% of the DV
Vitamin B6: 3% of the DV
Vitamin K: 2% of the DV

Figs are particularly rich in copper and vitamin B6.

Copper is a vital mineral involved in several bodily processes, including metabolism and energy production, as well as the formation of blood cells, connective tissues, and neurotransmitters.

Vitamin B6 is a key vitamin necessary to help your body break down dietary protein and create new proteins. It also plays an important role in brain health.

Do figs have a lot of sugar?

Fresh figs contain natural sugars, making them a sweet alternative for snacks that may be high in added sugars.

However, it’s important to note that dried figs lack the water content of fresh figs. This makes them smaller in size, but the sugar and calorie content stays the same.

For instance, 40 g of dried figs contains approximately 100 calories and 20 g of sugar, whereas 40 g of fresh figs contains 30 calories and 6.5 g of sugar.

Benefits

Figs may have several possible health benefits.

Promote digestive health

Figs have long been used as an alternative treatment for digestive problems and gut health.

They contain fiber, which may help regulate bowel movements and decrease constipation by softening and adding bulk to stools. Fiber also serves as a prebiotic, which is the food source for the healthy bacteria populating your gut.

A 2019 study in 150 people with irritable bowel syndrome with constipation (IBS-C) found that those who consumed about 4 dried figs (45 g) twice daily experienced a significant reduction in symptoms — including pain, bloating, and constipation — compared with a control group.

May improve vascular and heart health

Figs may play a role in improving your vascular health and decreasing your risk of heart disease.

According to a 2023 review, some animal studies have found that supplementing with fig leaf extract led to improvements in:

blood pressure
total cholesterol
HDL (good) cholesterol
triglyceride levels

That said, the authors note that of the few studies assessing the impact of figs on blood lipid markers in humans, none of them found any significant benefits. In fact, figs were seen to slightly increase LDL (bad) cholesterol and fasting glucose levels in some participants.

More human studies are needed to better understand the relationship between figs and heart health.

May help manage blood sugar levels

Some research suggests that figs may play a role in managing blood sugar levels.

A 2019 study found that drinks containing high doses of fig fruit extract had a lower glycemic index (GI) than beverages with no fig fruit extract, meaning these drinks may have a more favorable effect on blood sugar levels.

A 2020 study in mice with obesity found that fig extract could help improve glucose tolerance, insulin sensitivity, and fasting blood glucose levels. This may be due to the fig’s high concentration of abscisic acid.

However, fig fruits — especially dried figs — are high in sugar and may increase blood sugar levels in the short term. If you have trouble managing your blood sugar levels, consider limiting your intake of dried figs.

Potential anticancer properties

Many promising test-tube studies have been conducted on the effects of fig leaves on cancer cells.

Fig leaves and natural latex from fig plants have been shown to exhibit antitumor activity against human colon, breast, cervical, and lung cancers, among others.

However, this doesn’t mean that eating figs or drinking fig leaf tea will exert the same effects. Test-tube studies offer a promising starting point, but human studies are needed to assess how ingesting figs or fig leaves affects cancer growth.

May promote healthy skin

Figs may have some beneficial effects on the skin.

For instance, a 2017 study in 45 children with dermatitis found that a cream made from dried fig fruit extract applied twice daily for 2 weeks was more effective at treating dermatitis symptoms than a hydrocortisone cream, the standard treatment.

A 2022 study in 15 people also found that drinking fig leaf tea helped relieve symptoms of eczema.

Despite these results, it’s important to note that more research is needed to determine the efficacy of figs in treating skin conditions. Fig extracts or fig leaf tea may be used as part of your treatment plan.

Downsides

Figs may have some potential downsides.

For instance, as they’re sometimes used as a home remedy for constipation, eating too many figs may cause diarrhea or other digestive problems.

Some people may also be allergic to figs. A 2010 study found that people who are allergic to birch pollen may be more likely to have a fig allergy as well. Fig trees also contain natural latex, which some people may be allergic to.

How to add figs to your diet

There are a number of ways to add figs to your diet. Here are the four main ways to do so:

Fresh: Fresh figs are low in calories and make for a great snack, and they’re an excellent addition to salads or desserts. You can also make jam, preserves, or sauces with fresh figs.
Dried: Dried figs are commonly used in baked goods.
Fig leaves: Fig leaves are often used as wraps for dishes containing rice, meat, or other fillings, the same way grape leaves are.
Fig leaf tea: Fig leaf tea is made from dried fig leaves. You can make it yourself or purchase premade fig leaf teas online or in specialty stores.

You can enjoy figs in various ways, but due to their high sugar content, consider eating dried figs in moderation or using them as an occasional home treatment for constipation.

Frequently asked questions

How many figs should I eat a day?

The number of figs to eat daily may depend on several factors.

A 2019 study found that eating 8 dried figs (90 g) daily helped relieve symptoms of IBS-C. However, this may be a lot of dried figs, especially if you have diabetes, because dried figs are high in sugar.

Eating fewer dried figs or two to three raw figs, or drinking fig leaf tea may provide health benefits but less sugar.

What organs are figs good for?

Figs may provide benefits for the organs in your gastrointestinal tract and cardiovascular system.

The bottom line

Figs have a variety of potential health benefits. Along with the fruit, fig leaves and fig leaf tea appear to be beneficial for health. Dried figs, in particular, may help relieve constipation.

However, dried figs should be eaten in moderation due to their high sugar content.

Overall, fresh figs, fig leaves, and fig leaf tea make great additions to a healthy diet.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Abbasi S, et al. (2017). A new topical treatment of atopic dermatitis in pediatric patients based on Ficus carica L. (Fig): A randomized, placebo-controlled clinical trial.https://www.sciencedirect.com/science/article/abs/pii/S096522991730359X?via%3Dihub
Abe T, et al. (2022). Efficacy and safety of fig (Ficus carica L.) leaf tea in adults with mild atopic dermatitis: A double-blind, randomized, placebo-controlled preliminary trial.https://pmc.ncbi.nlm.nih.gov/articles/PMC9658579/
Atkinson FS, et al. (2019). Abscisic acid standardized fig (Ficus carica) extracts ameliorate postprandial glycemic and insulinemic responses in healthy adults.https://pmc.ncbi.nlm.nih.gov/articles/PMC6722713/
Copper. (2022).https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
Dreher ML, et al. (2018). Whole fruits and fruit fiber emerging health effects.https://pmc.ncbi.nlm.nih.gov/articles/PMC6315720/
Hemmer W, et al. (2010). Identification of Bet v 1-related allergens in fig and other Moraceae fruits.https://pubmed.ncbi.nlm.nih.gov/20447079/
Leber A, et al. (2020). Abscisic acid enriched fig extract promotes insulin sensitivity by decreasing systemic inflammation and activating LANCL2 in skeletal muscle.https://pmc.ncbi.nlm.nih.gov/articles/PMC7319979/
Morovati MR, et al. (2022). A systematic review on potential anticancer activities of Ficus carica L. with focus on cellular and molecular mechanisms.https://www.sciencedirect.com/science/article/abs/pii/S0944711322004123?via%3Dihub
Pourmasoumi M, et al. (2018). Comparison and assessment of flixweed and fig effects on irritable bowel syndrome with predominant constipation: A single-blind randomized clinical trial.https://pubmed.ncbi.nlm.nih.gov/30318190/
Sandhu AK, et al. (2023). Phytochemical composition and health benefits of figs (fresh and dried): A review of literature from 2000 to 2022.https://pmc.ncbi.nlm.nih.gov/articles/PMC10255635/
U.S. Department of Agriculture, Agricultural Research Service. (2019). FoodData Central.https://fdc.nal.usda.gov/index.html
Vitamin B6. (2023).https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Amy Richter, MS, RD — Written by SaVanna Shoemaker, MS, RDN, LD — Updated on December 18, 2024

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Nutrition

Nutrition

Fig nutrition

Do figs have a lot of sugar?

Benefits

Promote digestive health

May improve vascular and heart health

May help manage blood sugar levels

Potential anticancer properties

May promote healthy skin

Downsides

How to add figs to your diet

Frequently asked questions

How many figs should I eat a day?

What organs are figs good for?

The bottom line

How we reviewed this article:

Evidence Based

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