Figs

Figs (Ficus carica)

The fig — “תאנה” in Hebrew — is one of the oldest domesticated fruits in the world, and one of the fruits most closely identified with the Land of Israel. Nutritionally it is interesting mainly for two things: high fiber content for a fruit, and an unusual amount of calcium — especially in the dried version, which is one of the best plant sources of calcium there is.

The most important point on this page is the distinction between fresh figs and dried figs. In practical terms these are two completely different foods: drying removes about 80% of the water and concentrates everything else — sugar, fiber and minerals — three to four times. A dried fig is not “a fig in convenient form”; it is an energy-dense food in its own right.

Nutrition facts per 100 g

To illustrate: a medium fresh fig weighs about 50 g — 37 calories and 8 g of sugar. A dried fig weighs only about 8 g — but provides 20 calories and 3.8 g of sugar. Five dried figs (40 g) are about 100 calories and 19 g of sugar — more than four teaspoons of sugar.

Calcium — why figs of all things

Most fruits are not a source of calcium. The fig is an exception: 162 mg per 100 g when dried, an amount that competes with more than a partial glass of milk and exceeds most green vegetables. The calcium in figs is found mainly in the tiny seeds and the cell walls.

The important caveat: bioavailability. Plant calcium is absorbed less well than calcium from milk, partly because of oxalates and phytate. Still, for vegetarians, vegans and anyone who doesn’t consume dairy, dried figs are a significant calcium addition — especially alongside tahini, almonds and sesame seeds.

Benefits

• A high amount of fiber: 9.8 g per 100 g when dried — more than a third of the recommended daily intake. Even fresh figs, at 2.9 g, are in the upper part of the fruit range.
• Pectin and gut motility: figs are traditionally considered a mild laxative, and the evidence supports this: soluble and insoluble fiber together increase stool bulk and shorten transit time through the gut.
• An unusual amount of plant calcium — as detailed above.
• Potassium: 680 mg per 100 g when dried, a level that contributes to blood pressure balance and electrolyte balance.
• Polyphenols: purple and dark figs are rich in anthocyanins in the skin, and overall their polyphenol content is high relative to other fruits. Dark varieties are richer than light ones.
• Ficin: a protein-digesting enzyme in the fig’s sap, traditionally used to tenderize meat. It also explains the burning sensation some people feel in their mouth from very fresh figs.

Downsides and considerations

• High sugar density when dried. 47.9 g of sugar per 100 g — almost half the weight. “Healthy” doesn’t mean “unlimited”: it is very easy to eat 100 g of dried figs without noticing, and that is 249 calories.
• Commercial dried figs with additives. Some products are coated in rice flour or sugar to prevent sticking, and some contain sulfur dioxide (E220) as a preservative. The sulfur can trigger a reaction in sensitive asthmatics.
• FODMAP load. Figs contain fructans and sorbitol, so they can cause gas and bloating in people with irritable bowel syndrome — especially in the concentrated dried version.
• Acidity and enamel erosion. Dried figs are sticky and cling to teeth, an unfortunate combination of sugar and contact time. It is better to eat them as part of a meal rather than as continuous snacking.
• Mouth irritation from fresh fruit. Ficin and the white sap in the stem can irritate the lining of the mouth and even the skin during picking. Washing and removing the stem solves most of the problem.
• Cross-allergy with latex. Fresh fig is one of the fruits associated with latex-fruit syndrome; people allergic to latex may react to it as well.

Practical use

• Measure the dried ones. A reasonable serving is 3-5 dried figs (25-40 g). Put them in a small bowl and don’t eat from the bag.
• Pair with protein and fat: dried figs with walnuts, goat cheese or Greek yogurt — the combination slows sugar absorption and prolongs satiety.
• Soak in hot water for 10 minutes before using in cooking or baking — the fig softens, and the water becomes a natural syrup you can use instead of sugar.
• Read the ingredient list: proper dried figs contain one ingredient — figs. Sugar, vegetable oil or E220 on the list are a sign to prefer another product.
• Fresh — buy them soft and eat them quickly. A fresh fig keeps for only 2-3 days in the fridge. It should give to gentle pressure; hard fruit was picked too early and will not improve.
• For constipation: 2-3 soaked dried figs in the morning with a glass of water — a traditional remedy whose mechanism (fiber + sorbitol + water) is physiologically justified.

Summary

Figs are a genuinely nourishing fruit: plenty of fiber, potassium, magnesium and an unusual calcium content for a fruit. But it is worth keeping one distinction in mind — a fresh fig and a dried fig are not the same food. The fresh one is a 37-calorie fruit; the dried one is an energy concentrate with 249 calories per 100 g and almost 48 g of sugar. Both deserve a place in your diet, but only one of them needs to be eaten in measured amounts.