scored 60/100
Mission figs are a sweet, nutrient-dense dried fruit variety rich in fiber, polyphenols, and minerals, particularly valued for their prebiotic properties and potential metabolic benefits.
21.6 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 60.
Mission figs, originating from the California mission trail in the 19th century, are a dark purple variety prized for their natural sweetness and dense nutrient profile. Unlike fresh figs, dried Mission figs concentrate polyphenolic compounds—particularly chlorogenic acid and caffeic acid—which function as potent antioxidants. A 100g serving provides approximately 250 calories, 6-8g fiber (including insoluble fiber for digestive transit), 3g protein, and significant amounts of potassium, magnesium, and calcium. The fruit's skin contains most bioactive polyphenols, while the seeds provide additional insoluble fiber and lignans. Mission figs' moderate glycemic impact combined with their high fiber and mineral content makes them relevant for metabolic health, bone density maintenance, and longevity-focused nutrition. Their prebiotic fiber (primarily inulin and oligofructose) selectively feeds beneficial gut bacteria, supporting microbiome diversity linked to immune function and systemic inflammation reduction. The natural sugars, while present, are buffered by fiber content, resulting in a more favorable postprandial glucose response compared to refined sweets.
Potassium counteracts sodium and reduces arterial stiffness; polyphenols improve endothelial function and reduce oxidative stress in vascular tissue
Inulin and oligofructose selectively stimulate growth of beneficial Bifidobacterium and Faecalibacterium species, improving barrier function and reducing systemic inflammation
Polyphenolic compounds (chlorogenic acid, caffeic acid, anthocyanins) neutralize free radicals and modulate pro-inflammatory pathways
High bioavailable potassium, magnesium, and calcium directly contribute to bone matrix; polyphenols may enhance osteoblast activity and reduce bone resorption
Soluble fiber slows gastric emptying and glucose absorption; insoluble fiber adds bulk and mechanical satiety cues
Mid-meal consumption paired with protein/fat sources allows optimal glucose regulation and microbial fermentation; avoids nighttime digestive burden from high insoluble fiber
Breaks a fast
While calorie-minimal, figs contain sufficient sugars to technically break a fast; save for eating windows during time-restricted protocols
Per 100 g of the default form. Bars show how much higher or lower mission fig is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mission Fig is classified as a fruit. Mission figs are a sweet, nutrient-dense dried fruit variety rich in fiber, polyphenols, and minerals, particularly valued for their prebiotic properties and potential metabolic benefits.
Mission Fig scores 60/100 in Formulate, making it a moderate choice. Its strongest contributions come from Copper, Manganese, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 40 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 40 g serving provides about 3.9 g of fiber (~14% of the 28 g daily value).
In a 40 g serving, mission fig is highest in Copper (~13% DV).
Not really. A 40 g serving has about 21.6 g of net carbs (25.5 g total minus 3.9 g fiber).
Best in the midday. Mid-meal consumption paired with protein/fat sources allows optimal glucose regulation and microbial fermentation; avoids nighttime digestive burden from high insoluble fiber
A typical serving is around 40 g (~100 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 mission fig alongside several other fruit sources.
Mission Fig pairs nicely with: Pair with raw almonds or walnuts because the plant polyphenols enhance mineral absorption (calcium, magnesium) from nuts, and fat slows fig sugar absorption; Combine with Greek yogurt or cottage cheese because protein + fiber creates stable postprandial glucose response and enhances amino acid retention; Mix with aged cheese (e.g., Parmigiano-Reggiano) because umami compounds amplify perception of sweetness while protein stabilizes blood sugar; Add to steel-cut oats with cinnamon because soluble oat β-glucan synergizes with fig fiber for enhanced satiety and prebiotic effect.
Encyclopedia entries that supply the same signature nutrients mission fig contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mission 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.