scored 71/100
Figs are nutrient-dense fruits with a unique phytonutrient profile, providing natural sugars, fiber, and bioactive polyphenols that support metabolic health and longevity.
16.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 71.
Figs (Ficus carica) have been cultivated for over 11,000 years across Mediterranean and Middle Eastern regions, making them one of humanity's oldest cultivated plants. Fresh figs deliver 2.2g of fiber per 100g alongside naturally occurring sugars, creating a low-glycemic fruit when consumed in moderation. Their distinctive polyphenolic profile—including chlorogenic acid, caffeic acid, and quercetin—positions figs as potent antioxidant sources. The fruit's high potassium content (103mg/100g) supports cardiovascular regulation, while calcium (28mg/100g) contributes to bone mineral density. Dried figs concentrate these nutrients and bioactives, delivering significantly higher polyphenol density. Recent research highlights figs' prebiotic fiber composition, which selectively feeds beneficial gut bacteria and improves the microbiome diversity linked to healthy aging. The skin and seeds contain the highest concentration of bioactive compounds, making whole-fruit consumption optimal. For longevity-focused nutrition, figs represent a synergistic package of moderate caloric load (53 kcal/100g fresh), sustained-release carbohydrates, and evidence-backed phytonutrients associated with reduced chronic disease risk.
Fig fiber, particularly inulin and oligofructose, serves as selective substrate for beneficial bacteria like Faecalibacterium and Akkermansia, strengthening intestinal barrier function
Polyphenols including chlorogenic acid, caffeic acid, and quercetin neutralize reactive oxygen species and suppress NF-κB inflammatory signaling pathways
Potassium aids blood pressure regulation via natriuresis; soluble fiber reduces LDL cholesterol oxidation and supports endothelial function
Combined calcium, magnesium, and phosphorus provide structural minerals; polyphenols may enhance osteoblast activity and reduce osteoclast-mediated bone resorption
High fiber content slows gastric emptying and glucose absorption; polyphenols inhibit α-glucosidase enzymes, reducing glucose spike magnitude
Mid-morning or early afternoon consumption allows full glycemic tolerance and maximizes prebiotic fiber delivery to colon when digestive transit is optimal; pairs well with lunch to blunt postprandial glucose spikes
Breaks a fast
Figs' natural sugar content breaks fasting state; their rapid glucose absorption makes them suboptimal as pre-bedtime snacks due to potential sleep disruption via blood glucose fluctuation
Per 100 g of the default form. Bars show how much higher or lower fig is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Fig is classified as a fruit. Figs are nutrient-dense fruits with a unique phytonutrient profile, providing natural sugars, fiber, and bioactive polyphenols that support metabolic health and longevity.
Fig scores 71/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Vitamin B6, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 3.1 g of fiber (~11% of the 28 g daily value).
In a 140 g serving, fig is highest in Copper (~17% DV).
Not really. A 140 g serving has about 16.5 g of net carbs (19.6 g total minus 3.1 g fiber).
Best in the midday. Mid-morning or early afternoon consumption allows full glycemic tolerance and maximizes prebiotic fiber delivery to colon when digestive transit is optimal; pairs well with lunch to blunt postprandial glucose spikes
A typical serving is around 140 g (~74 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating fig alongside several other fruit sources.
Fig pairs nicely with: Pair with almonds or walnuts: nuts' polyphenols (quercetin, catechins) synergize with fig polyphenols to enhance antioxidant capacity; fats improve lipophilic bioactive absorption; Pair with Greek yogurt or kefir: probiotic cultures plus fig's prebiotic fiber create optimal conditions for microbiome colonization and SCFA production; Pair with cinnamon or ginger: these spices contain polyphenols that additively reduce postprandial glucose elevation when consumed with figs' natural sugars; Pair with dark leafy greens (spinach, kale): synergistic mineral profile (calcium, magnesium, vitamin K) supports bone metabolism and cardiovascular health.
Encyclopedia entries that supply the same signature nutrients fig contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients figcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.