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Fig

Fruit

Fig

A sweet, fiber-rich fruit with a soft texture and edible seeds, often enjoyed fresh or dried.

A teardrop-shaped fruit with a soft fleshy interior packed with tiny edible seeds, known for its sweet flavor and chewy texture.

moderate-calorie high-fiber fruit

Typical serving · 60g

Common varieties · Black Mission, Brown Turkey, Calimyrna, Kadota, Adriatic

70health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh fiberWeight lossGut health

The story

What makes it unique

Figs are moderate-glycemic fruits containing simple sugars (glucose and fructose) alongside dietary fiber, which slows digestion and moderates the glycemic response. They provide moderate satiety due to their fiber and water content but are less filling than lower-sugar, high-fiber fruits. As a whole, unprocessed plant food, their cellular structure remains intact, optimizing nutrient bioavailability.

Varieties: Black Mission · Brown Turkey · Calimyrna · Kadota · Adriatic

#figs#freshfigs#fruit#highfiberfruit#naturalsugar#preworkoutsnack#guthealth#mediumglycemic#antioxidants#weightlossfood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

74kcal

Density 0.74 kcal/g

Protein

0.75g

Carbs

19.18g

Fat

0.3g

Fiber

2.9g

Sugar

16 g

Sodium

1 mg

Potassium

232 mg

Glycemic index

61

Glycemic load

16

Water content

79.1%

Standout compounds

Nutrient highlights

  • Fiber

    moderate

    promotes digestive regularity and gut health

  • Potassium

    moderate

    supports healthy blood pressure and fluid balance

  • Calcium

    low

    contributes to bone health and muscle function

  • Vitamin K

    low

    essential for blood clotting and bone metabolism

  • Antioxidants

    moderate

    combats oxidative stress and reduces inflammation

Wellness map

Health scores & processing

Weight loss
65
Satiety
60
Blood sugar
50
Gut health
75
Heart health
70
Fitness
65
Processing
95

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh figs are whole, unprocessed fruits harvested directly from the tree with no added ingredients.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarmoderate
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Fresh figs have a thin skin that can retain pesticide residues. Washing thoroughly under running water reduces surface contaminants. Overripe figs are prone to mold and fermentation.

85safety

Evidence confidence 85%

  • Pesticidesmoderate
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • pesticide residues
  • mold (if overripe)

Safer choices

Organic fresh figs

Prep tips

Rinse gently but thoroughly under cool running water and pat dry. Remove the stem tip if desired.

Standard agricultural monitoring applies; thin skin allows potential pesticide penetration.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Moderate calorie density and dietary fiber support satiety, but natural sugars require portion control to avoid overconsumption.

  2. Blood sugar

    Medium glycemic index means they raise blood sugar faster than low-GI fruits; pair with protein or fat to blunt the glycemic spike.

  3. Fitness & energy

    Provides quick-digesting carbohydrates and potassium, making them a good natural pre-workout fuel for short bursts of energy.

  4. Gut health

    Good source of soluble fiber and prebiotics that feed beneficial gut bacteria and promote regular bowel movements.

  5. Processing quality

    Whole, unprocessed fruit with intact cellular structure and micronutrients when consumed fresh.

  6. Food safety

    Thin skin makes them susceptible to pesticide residue; washing is essential. Highly perishable, so check for mold before eating.

  7. Common mistakes

    Confusing fresh and dried fig nutrition profiles; dried figs are significantly higher in sugar and calories per serving.

  8. Best preparation

    Eaten raw with the skin on for maximum fiber, or paired with nuts and cheese for balanced macronutrients.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • pre-workout energy boost

    Provides fast-digesting carbohydrates for quick energy during exercise.

  • high-fiber snack for digestion

    Supports gut motility and feeds beneficial gut bacteria.

  • natural sweetener for oatmeal

    Adds natural sweetness and texture without refined sugars.

Balance sheet

Pros & cons

Upsides

  • good source of dietary fiber
  • contains natural prebiotics for gut health
  • provides quick natural energy
  • rich in antioxidants and micronutrients
  • versatile for sweet and savory pairings

Trade-offs

  • moderate to high natural sugar content
  • short shelf life when fresh
  • higher glycemic index than berries
  • thin skin retains pesticide residue

Fit check

Who is it for?

Great match

  • pre-workout fuel
  • digestive regularity
  • natural sweet cravings

Consider alternatives

  • strict low-carb diets
  • strict diabetic diets
  • fructose malabsorption

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Fig

    This food

    Fig

    VS85% alike
    Dates

    Compare with

    Dates

    Dates are much sweeter and more calorie-dense, while fresh figs offer a softer texture and lower sugar per gram.

    Dates provide more concentrated energy and potassium, while fresh figs are lower in calories and better for weight loss.

    Fig vs Dates
  • Fig

    This food

    Fig

    VS95% alike
    Dried Figs

    Compare with

    Dried Figs

    Dried figs are significantly higher in calories, sugar, and fiber per serving compared to fresh figs.

    Fresh figs offer high volume and lower calories, while dried figs are a dense source of sugar and fiber.

    Fig vs Dried Figs
  • Fig

    This food

    Fig

    VS80% alike
    Prunes

    Compare with

    Prunes

    Prunes are higher in fiber and have a more pronounced laxative effect, while figs are lower in calories and have a milder flavor.

    Prunes are better for constipation relief, while fresh figs are lower in sugar and calories for everyday snacking.

    Fig vs Prunes
  • Fig

    This food

    Fig

    VS75% alike
    Apples

    Compare with

    Apples

    Apples are lower in sugar and calories with a lower glycemic index, making them better for blood sugar control, while figs offer more calcium.

    Apples are lower in sugar and better for blood sugar control, while figs provide more calcium and faster energy.

    Fig vs Apples
  • Fig

    This food

    Fig

    VS75% alike
    Bananas

    Compare with

    Bananas

    Bananas provide more potassium and workout fuel, while figs are lower in calories and better for light snacking.

    Bananas provide more potassium and workout fuel, while figs are lower in calories and better for weight management.

    Fig vs Bananas
  • Fig

    This food

    Fig

    VS70% alike
    Grapes

    Compare with

    Grapes

    Grapes are lower in fiber and higher in water content, while figs provide more dietary fiber and a slower release of energy.

    Figs offer more fiber and better satiety than grapes, making them a more balanced snack for blood sugar.

    Fig vs Grapes
  • Fig

    This food

    Fig

    VS75% alike
    Raisins

    Compare with

    Raisins

    Raisins are dried and highly concentrated in sugar and calories, whereas fresh figs offer high volume and lower energy density.

    Fresh figs are significantly lower in sugar and calories than raisins, which are concentrated energy sources.

    Fig vs Raisins
  • Fig

    This food

    Fig

    VS70% alike
    Pears

    Compare with

    Pears

    Pears are lower in sugar and higher in fiber, making them slightly better for satiety and blood sugar management than figs.

    Pears are higher in fiber and lower in sugar, offering better blood sugar control than figs.

    Fig vs Pears
  • Fig

    This food

    Fig

    VS65% alike
    Peaches

    Compare with

    Peaches

    Peaches are significantly lower in calories and sugar, making them a better choice for weight loss, while figs are richer in minerals.

    Peaches are much lower in sugar and calories, while figs provide more calcium and quick carbohydrates.

    Fig vs Peaches
  • Fig

    This food

    Fig

    VS70% alike
    Apricots

    Compare with

    Apricots

    Apricots are much lower in sugar and calories, offering a better profile for weight loss and blood sugar control than figs.

    Apricots are lower in sugar and better for strict diets, while figs offer more fiber and faster energy.

    Fig vs Apricots

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are figs good for weight loss?

    Yes, in moderation. Their dietary fiber helps you feel full, but their natural sugars add up if you eat too many.

  • Can diabetics eat figs?

    Fresh figs can be eaten in small portions due to their medium glycemic index, but they should be paired with a protein or fat to avoid blood sugar spikes.

  • Do figs make you poop?

    Yes, figs contain both soluble and insoluble fiber that add bulk to stool and promote regular bowel movements.

  • How many figs can I eat a day?

    Eating 2 to 3 fresh figs per day is a reasonable portion to get nutritional benefits without overconsuming sugar.

  • Are fresh figs better than dried figs?

    Fresh figs are lower in sugar and calories per gram, making them a better choice for weight management, while dried figs are more concentrated in nutrients and fiber.

  • Is it safe to eat fig skin?

    Yes, fig skin is completely edible and contains a significant portion of the fruit's fiber and antioxidants.

  • Are figs a good source of potassium?

    Yes, figs provide a moderate amount of potassium, which helps regulate blood pressure and fluid balance.

  • Why are figs so sweet?

    Figs are naturally high in simple sugars like glucose and fructose, which give them their distinct sweetness.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons