Figs May Be Small, but Their Nutrition Benefits Are Surprisingly Impressive

Figs may look like a simple sweet fruit, but they contain an impressive mix of fiber, potassium, calcium, iron, vitamins, and natural plant compounds.

Both fresh and dried figs have been eaten for thousands of years, particularly throughout the Mediterranean and parts of Asia. Beyond their distinctive sweetness, they have also attracted attention for their possible role in digestive health and overall nutrition.

Fresh vs. Dried Figs

Fresh figs contain plenty of water, making them relatively light in calories.

A medium fresh fig of around 50 grams provides roughly 37 calories, along with fiber and carbohydrates.

Dried figs are much more concentrated because most of their water has been removed. About 100 grams of dried figs contains approximately 249 calories and 48 grams of sugar, compared with around 74 calories and 16 grams of sugar in the same amount of fresh figs.

That means dried figs can still be nutritious, but portion size matters.

They Can Support Digestion

One of the biggest nutritional advantages of figs is their fiber content.

Fiber helps support normal digestion, adds bulk to stool, and may help promote regular bowel movements.

Research discussed in the source material also found that fig preparations were associated with improvements in constipation and abdominal discomfort.

Some people traditionally soak dried figs overnight and eat them the following morning.

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