Figs Nutrition, Calories, Proteins, and more

Figs Nutrition, Calories, Proteins, and more

Before we go deep on figs nutrition let us know some basic facts about figs. It resembles like a teardrop and popularly known as Anjir in India. It is one of the oldest cultivated fruits. The size of a fig is equivalent to the size of a thumb, and it contains countless tiny seeds inside it.


You will be amazed to know that figs are technically not fruits but inverted flowers. Even wasp pollinates a few of these figs in a surprising symbiotic relationship.

Figs are loaded with several nutrients that provide a variety of health benefits. They lower the risk of heart disease, improve digestion and help you control blood sugar levels.

Let’s read in detail about the nutritional content, benefits and downsides associated with this tiny wonder- figs.

Figs Nutrition

Figs are packed with numerous nutrients whereas the calorie of this fruit is extremely less, making them an ideal addition to a healthy diet.

Vitamins and Minerals

Figs contain a small amount of a wide variety of minerals but they are particularly rich in Vitamin B6, which is essential to maintain healthy skin, red blood cells and nerves. 100 grams of figs contain 0.113 mg of vitamin B6 which is 9 percent of daily intake. The amount of vitamin C present in figs is 2.0 mg which is 2 percent of the daily recommended amount. They are also rich in copper, which is necessary for metabolism and energy production.

Calcium and Iron

Figs also contain a good amount of calcium and iron. Calcium is a vital mineral for building the bones and keeping them strong. Calcium also helps in blood clotting and muscle contraction. It also allows the heart to beat properly. In 100 grams of figs, 35 mg of calcium is present, which is 3 percent of RDI. The iron content in the same amount of figs is 0.37 mg which is 2 percent of daily intake. Iron helps in blood production.

Potassium, Magnesium and Phosphorus

100 grams of figs contain 232 mg Potassium,14 mg of phosphorus, and 17 mg of magnesium, which are 5 %, 2% and 4% of RDI respectively. Potassium is a very crucial mineral in the body that aids in muscle contractions, nerve signals and maintains fluid balance. A high potassium diet is also helpful in reducing blood pressure and avoiding kidney stones and osteoporosis. 300 biochemical reactions cannot happen in the body without the presence of magnesium. It supports the immune system by maintaining muscle and nerve function. Phosphorus is another vital mineral in the body that helps in the formation of bones and teeth.

Dietary Fibre

Figs are rich in dietary fibres, which are 10 percent of daily recommended intake. Fibres are essential for the body to maintain good gut health and reduce the risk of heart disease, diabetes and bowel cancer. Figs also have a good amount of carbohydrates that improve brain functioning.


Fresh figs have some calories which come from the natural sugar available in them. However, these are low-calorie snacks or fruits if you consume in moderation. Instead, dried figs contain more sugar and calories than the fresh ones. It is because drying a fruit radically concentrates its sugar content.

Some health Benefits of eating figs

There is a myriad of benefits of figs:

Promote Digestive Health

Figs syrup has been commonly used to treat digestive problems like constipation in children for a long time. Figs contain fiber, which improves digestive health by softening stools and decreasing constipation, says study. Even research also found that people who consumed 300 grams of fig fruit paste daily for almost 2 months, they have pointedly reduced constipation, compared to a control group.

Fight cancer cells

Many test-tube studies, including this one, show that fig leaves have potential anticancer properties. Figs are great for removing breast cancer, liver cancer, cervical cancer and colon cancer. However, human studies are required to confirm whether ingesting figs or fig leaves can stop tumour growth.

Improves Heart Health

An animal study shows that the fig extracts reduced blood pressure in rats and also improved total cholesterol levels. Thus, figs are great in lowering blood fat levels and blood pressure. They reduce the amount of LDL (bad) cholesterol in the blood. However, more studies are needed to understand the link between figs and heart health in a better way.

Control blood sugar levels

There was a trial on people with type 1 diabetes who were suggested to have fig leaf tea with breakfast, and it was found there is a sharp decline of about 12 per cent in their insulin needs. It also reduces the glycemic index of any beverage thus helps to manage your blood sugar levels.

Promote healthy skin

People who get scars, pimples or who have dry or itchy skin due to allergies should have figs as research says the beneficial effects of figs on the skin. Fig extract helps to lower collagen breakdown and thus helps in removing the wrinkles and results in clear and glowing skin.

Potential Risks

Cause Diarrhea and Digestive Upset

Sometimes figs cause diarrhoea or other digestive problems to many people who consume them as a home remedy for constipation. It generally happens when you consume too many figs- especially dried ones- because of the high fibre content present in it.

Interfere with Blood Thinning Medications

Figs contain a high amount of vitamin K, which at times impedes the blood-thinning drugs and make them less effective. So, people who are on blood thinner medications should limit their intake of figs or other potassium-rich foods to lower their risk of complications.

Cause Allergy

people who have an allergy to birch pollen may also get allergic to figs. So, they should avoid having figs.  

Figs Nutrition Data

Scientific Name: Ficus carica

Calories- 74

Amount Per 100 grams (Data Sourced from USDA– The United States Department of Agriculture)

Nutrients Quantity% Daily Value* 
Protein0.8g2 %
Total Fat0.3g0 %
Calcium35.00mg     3 %
Iron0.37mg       2 %
Potassium232mg5 %
Sodium1mg0 %
Phosphorus14.00 mg    2 %
Dietary Fibre2.9g10 %
Total Carbohydrate19g 7 %
Vitamin B60.113 mg    9 %
Magnesium17.00 mg    4 %
Vitamin C2.0 mg2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Author: Ahaana Sahay