Fig
Figs are nutrient-dense fruits with a unique phytonutrient profile, providing natural sugars, fiber, and bioactive polyphenols that support metabolic health and longevity.
Variants (3)
Nutrition · per ~140 g serving · ≈ 2–3 figs
- Vitamin B60.10 mg6% DV
- Riboflavin0.05 mg4% DV
- Niacin0.62 mg4% DV
- Vitamin K4.6 mcg4% DV
- Thiamin0.03 mg3% DV
- Vitamin C1.4 mg2% DV
- Choline4.6 mg<1% DV
- Vitamin E0.11 mg<1% DV
- Folate2.8 mcg<1% DV
- Vitamin A2.8 iu<1% DV
- Copper0.15 mg17% DV
- Manganese0.12 mg5% DV
- Magnesium14.0 mg3% DV
- Potassium144.2 mg3% DV
- Calcium39.2 mg3% DV
- Iron0.41 mg2% DV
- Zinc0.17 mg2% DV
- Phosphorus14.0 mg1% DV
- Selenium0.14 mcg<1% DV
- Sodium1.4 mg<1% DV
- Polyunsaturated Fat0.07 g
- Monounsaturated Fat0.03 g
- Saturated Fat0.03 g
- Quercetin~21 mg
- Chlorogenic acid~56 mg
- Inulin / Prebiotic fibre~4.2 g
- Polyphenols~210 mg
Score · 68/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper12% DV
- Vitamin B64% DV
- Manganese4% DV
- Riboflavin3% DV
- Niacin3% DV
Overview
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.
Health Benefits (5)
- Improves gut microbiome diversity and prebiotic activitymoderateFig fiber, particularly inulin and oligofructose, serves as selective substrate for beneficial bacteria like Faecalibacterium and Akkermansia, strengthening intestinal barrier function
- Reduces oxidative stress and systemic inflammationmoderatePolyphenols including chlorogenic acid, caffeic acid, and quercetin neutralize reactive oxygen species and suppress NF-κB inflammatory signaling pathways
- Supports cardiovascular health through potassium and fiberstrongPotassium aids blood pressure regulation via natriuresis; soluble fiber reduces LDL cholesterol oxidation and supports endothelial function
- Enhances bone mineral density and calcium utilizationemergingCombined calcium, magnesium, and phosphorus provide structural minerals; polyphenols may enhance osteoblast activity and reduce osteoclast-mediated bone resorption
- Improves postprandial glucose controlmoderateHigh fiber content slows gastric emptying and glucose absorption; polyphenols inhibit α-glucosidase enzymes, reducing glucose spike magnitude
Food Pairings
- ·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
Practical Tips
- ·Consume figs with the skin intact: the peel contains 2-3× higher polyphenol concentration than flesh; thoroughly rinse fresh figs before eating
- ·Choose fresh figs over dried when possible for lower caloric density and better glucose stability; dried figs concentrate sugars (53 kcal/100g fresh vs 249 kcal/100g dried)
- ·Store fresh figs at room temperature for 1-2 days to maximize polyphenol content, or refrigerate up to 7 days; avoid freezing, which damages cell structure and reduces bioavailability
- ·Limit portion to 2-3 fresh figs (100-150g) per serving to avoid excess fructose intake; pair with protein or fat to stabilize blood glucose response
- ·Select figs that yield slightly to gentle pressure with a subtle honey aroma; discard any showing mold or fermentation smell, which indicates compromised polyphenol stability
Optimal Timing
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
- · late-evening
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
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.
What people ask about fig
What is fig?
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.
Is fig healthy?
Fig scores 68/100 in Formulate, making it a moderate 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.
Is fig high in protein?
Not particularly. A 140 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
Is fig high in fiber?
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).
What vitamins and minerals are in fig?
In a 140 g serving, fig is highest in Copper (~17% DV).
Is fig keto-friendly?
Not really. A 140 g serving has about 16.5 g of net carbs (19.6 g total minus 3.1 g fiber).
When is the best time to eat fig?
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
How much fig should I eat?
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.
What pairs well with fig?
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.
Supplements that mirror Fig's nutrient profile
Encyclopedia entries that supply the same signature nutrients fig contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Fig
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.