Figs, Fresh and Dried: Nutrition, Varieties and How to Enjoy Them

Fresh vs dried figs: the nutritional difference

A medium fresh fig, around 50 grams, contains about 37 calories, 1.5 grams of fiber and 8 grams of sugar. Drying removes most of the water, so nutrients become concentrated. A 40-gram portion of dried figs — about two or three figs — provides roughly 100 calories, 4 grams of fiber and 19 grams of natural sugar.

Dried figs are a notable plant source of calcium, potassium, magnesium and iron. For people who eat little dairy, they make a useful contribution to calcium intake, though they should not be relied on as a sole source.

Figs and digestion

Figs have long been used as a gentle remedy for constipation, and modern research supports this. Small clinical trials have found that eating dried figs daily improved stool frequency and comfort in people with chronic constipation. The effect comes from their fiber, including the tiny seeds, and natural sugars that draw water into the gut.

Because of this, it is wise to introduce dried figs gradually if you are not used to high-fiber foods, and drink enough water.

Common fig varieties

You will most often see these varieties in shops and markets:

• Black Mission: deep purple skin, pink flesh, rich and sweet
• Brown Turkey: copper-brown skin, milder flavor, widely grown
• Kadota: green skin, amber flesh, often used for drying and canning
• Calimyrna (Smyrna): large, green-yellow, nutty flavor, popular dried
• Adriatic: pale green skin, bright red interior, very sweet

Choosing and storing fresh figs

Fresh figs do not ripen much after picking, so buy them ready to eat. A ripe fig is soft to the touch, slightly drooping at the stem, and may show small cracks in the skin. Avoid figs that smell sour or have wet, leaking bases.

Store fresh figs in a single layer in the fridge and eat within two to three days. Let them come to room temperature before eating for the best flavor. Dried figs keep for months in an airtight container in a cool, dark cupboard, or longer in the fridge.

How to eat and cook with figs

Figs are versatile in both sweet and savory dishes:

• Halve fresh figs and serve with cheese, honey and walnuts
• Roast them for 10 minutes with a drizzle of honey for a simple dessert
• Add sliced figs to salads with leafy greens and a sharp vinaigrette
• Chop dried figs into porridge, yogurt or baked goods
• Simmer dried figs with water and lemon to make a quick fig jam

Who should be careful

Some people with a latex or birch pollen allergy react to figs. Dried figs are calorie-dense and high in sugar, so portions matter for people managing their weight or blood sugar. Fig leaves and unripe fig sap can irritate the skin in sunlight, so wear gloves when picking from a tree.