Health Facts

Besides tasting great, figs have many nutritional benefits. Ancient Greek Olympians recognized this and relied on figs as a source of energy during their competitions. Read below to discover some of the many health facts about figs.

Nutrient <i>Composition</i> of Dried Figs

Nutrient Composition of Dried Figs

Figs are low in sodium and cholesterol free. Dried figs have 244 mg of Potassium per 40 gram serving. Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke. A comparison of the nutrient content of figs with that of other common fruits is given in the table below. Figs have a high overall content of minerals. On a weight basis, figs contain more calcium than any of the fruits. Figs provide more fiber than all of the common fruits. A single serving (100g) contains more than 20% of the daily value of fiber. More than 28% of the fiber is soluble. Soluble fiber has been shown to help control blood sugar and lower blood cholesterol by binding it to the digestive tract.

Nonnutrients in Figs and Benefits in reducing Risk of Cancer

It has been estimated that up to 70% of the incidences of cancers are related to diet. Out of almost 200 epidemiological studies, the relationship between cancer risk and fruit and vegetable intake is exceptionally strong and consistent. Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, Vitamin A, or Vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors. It is the hypothesis of many scientists that the polyphenols in the foods are responsible for reduced cancer risk. On a weight basis figs contain one of the highest concentrations of polyphenols among the commonly consumed foods and beverages.

Health Facts

Comparison of Nutrients Provided in Serving Sizes of Common Fruits

Fruit (g) Calories Dietary Fiber (g) Potassium (mg) Calcium (mg) Iron (mg)
Apples (154g) 91 3.0 17.7 11.0 0.3
Bananas (126g) 75 1.7 324 4.9 0.3
Dried Figs (40g) 113 4.9 244 53.0 1.2
Oranges (154g) 72 2.9 279 62.0 0.2
Prunes (40g) 109 2.4 290 7.2 0.6
Raisins (40g) 126 2.3 306 16.0 1.2
Strawberries (147g) 147 2.2 244 20.6 0.6

Information taken from

Vinson, J.A., Ph.D., “The Functional Food Properties of Figs,” Cereal Foods World, pgs 82-86, February 1999, Vol. 44, No. 2

Visit Our Store