Are Figs Good For You: 9 Health Benefits, Nutrition & Recipes

Figs are good for you as they are high in fiber, which can help to regulate blood sugar levels and keep you full throughout the day. They can be consumed to promote weight loss and prevent diabetes.

In addition, figs also contain carotenoids, anthocyanins and flavonoids, which are substances that fight free radicals and strengthen the immune system. They can play a role in preventing premature aging, cancer, atherosclerosis and heart attacks.

Purple and green figs are the most common types, and they have a slightly sweet flavor. They are generally found in supermarkets, and farmer's markets. Figs can be consumed in their fresh or dried form, and used to make syrups or jams.

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Health benefits

Figs are good for you, as they can offer the following health benefits: 

1. Fighting constipation

Figs are high in fiber, which can help to add moisture and bulk to the stool. This promotes regular bowel movements and helps to treat constipation. Check-out other naturally laxative fruits that you can eat to treat constipation.

Figs also contain bactericidal and antioxidant properties, which trigger the production of beneficial bacteria in the intestine. This can help to keep the intestinal flora balanced and promote optimal intestinal functioning.

2. Preventing high blood pressure

Figs naturally contain potassium, a mineral that helps eliminate excess sodium through the urine. Therefore, figs can be consumed to help help control blood pressure and prevent complications such as heart attacks and stroke.

They are also rich in flavonoids, anthocyanins and coumarins, which are compounds with antioxidant and anti-inflammatory properties. They can help to dilate the arteries and optimize blood circulation to reduce high blood pressure.

3. Promoting weight loss

Figs are an excellent source of fiber and water, which is why they can keep you full and reduce hunger and overeating. They are a great option to include in a weight loss diet.

Also recommended: Weight Loss Diet: Best Foods to Eat, Avoid & Meal Plan

4. Reducing the risk for cancer

Because they are rich in antioxidants, figs help to fight excess free radicals and boost immunity. Therefore they can be consumed to help prevent some types of cancer, such as colon cancer, ovarian cancer and breast cancer.

5. Helping to manage diabetes

Figs are high in fiber, which is a nutrient that slows down sugar absorption of sugar in the body. This can help to balance blood glucose and insulin levels.

They are also high in antioxidants and can therefore strengthen and protect pancreatic cells against free radicals. This can promote normal insulin levels, preventing insulin resistance and diabetes.

6. Reducing cholesterol and triglycerides

Because of their fiber content, figs help also reduce fat absorption in the gut, which can reduce cholesterol and triglyceride levels. Normal preventing complications such as atherosclerosis, stroke and heart attack.

Also recommended: Low Cholesterol Diet: Foods to Eat & Avoid (w/ Meal Plan)

Furthermore, figs are also rich in flavonoids and carotenoids, compounds with antioxidant properties that fight free radicals. They can prevent fat cell oxidation of fat cells and normalize cholesterol and triglyceride levels.

7. Boosting immunity

Figs contain great amounts of flavonoids, carotenoids and quercetin, antioxidant compounds that strengthen immune system cells against infections and inflammation, helping to prevent flu, colds and allergic rhinitis.

8. Preventing osteoporosis

Figs contain calcium, phosphorus and magnesium, minerals that participate in the formation and maintenance of bone health. Therefore they can be consumed to prevent osteopenia and osteoporosis.

9. Preventing premature aging

Because they are rich in antioxidant compounds, such as anthocyanins, quercetin and limonene, figs can help prevent premature aging. These substances combat free radicals, which are responsible skin cell damage to skin cells, and can therefore prevent sagging and wrinkles.

Nutritional information

The following table outlines the nutritional information for 100 g of fresh figs and dry figs:


Fresh figs (100g)

Dry figs (100g)


79 calories

270 calories


16.3 g

58.3 g


0.5 g

0.6 g


0.9 g

2.3 g


2.3 g 

11 g

Vitamin A

8 mcg

11 mcg


50 mcg

65 mcg

Vitamin B1

0.03 mg

0.07 mg

Vitamin B2

0.02 mg

0.06 mg

Vitamin B3

0.3 mg

0.8 mg

Vitamin B6

0.11 mg

0.22 mg

Vitamin C

1 mg

1 mg

Vitamin K 4.7 mcg 15.6 mcg

Folic acid

7 mcg

9 mcg


170 mg

940 mg


35 mg

240 mg


29 mg

72 mg


20 mg

86 mg


0.6 mg

2.6 mg

It is important to highlight that in order for figs to be good for you, they should be a part of a healthy diet and active lifestyle.

How to eat

Fig is a fruit that can be eaten in their fresh, dried or preserved form. They can be eaten raw or added to recipes for jams, desserts or salads.

The optimal way to consume figs is in their fresh form with the peel, as fresh figs are lower in calories and sugar than their dried or syrup forms.

The recommended amount of figs, when added to a healthy and balanced diet, is 2 medium fresh figs or 1 dry fig per day.

You can also prepare tea with fig tree leaves. To do this, simply chop 3 medium leaves, without the stem and place in 200 ml of boiling water. Cover, let it rest for 5 to 10 minutes, strain and then drink.

Side effects and contraindications

Excessive intake of figs can cause diarrhea, abdominal cramps and nausea.

People who use medications to control diabetes or blood pressure should consult a doctor before consuming fig leaf tea, as this tea can cause hypoglycemia or low blood pressure.

Healthy fig recipes

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Figs can be used in healthy recipes, such as salads, jams or toast.

1. Arugula, walnut and fig salad


  • 3 cups of arugula
  • 1/4 cup chopped walnuts
  • 2 chopped fresh figs
  • 10 fresh basil leaves
  • 30 g of cubed goat cheese or mozzarella
  • Salt, pepper and balsamic vinegar to taste
  • 1 red onion


Wash and dry the arugula and basil leaves well. Chop the leaves and place in a bowl. Cut the onion into thin slices and add to the leaves. Place the remaining ingredients in the bowl and season with olive oil, salt, balsamic vinegar and pepper to taste.

2. Toast with ricotta and figs


  • 3 medium slices of whole grain bread;
  • 30 g of ricotta
  • 2 fresh figs
  • 1 teaspoon of fresh or dried thyme
  • 1 dessert spoon of honey


Toast the bread until slightly golden. Meanwhile, mix the ricotta with the thyme and cut the figs into medium-sized slices. Spread 1 teaspoon of seasoned ricotta on toast. Place 2 fig slices over the ricotta and finish with a drizzle of honey.

3. Sugar-free fig compote


  • 1 kg of fresh figs;
  • 500 ml of water;
  • 1 cinnamon stick;
  • Juice of 1/2 lemon.


Wash well and cut the figs into 4 pieces. Place the figs, water, cinnamon and lemon in a pot and cook on medium heat. When the mixture starts to boil, lower the heat and let it cook for an additional 30 minutes. Then remove the cinnamon stick, mash the figs with a fork and place the jam in a glass jar with a lid. This jam can be used to accompany toast, crepes, salads or meat.