Figs Nutrition Info - What Are the Health Benefits of Figs?

The fruit of one of the world’s oldest trees, the fig tree (ficus), figs are a delicacy in many countries. Their fragrant scent and sweet, juicy flesh is a versatile fruit which is eaten around the world. Due to their soft, delicate skin figs should be eaten one to two days after purchase which is why they are often dried to extend their shelf life.

Are figs vegan?

It comes as a surprise to most that figs are technically not vegan. In order for a fig fruit to grow a female wasp pollinates the flower. You won’t find the wasp inside the fruit as the enzyme fictin breaks down the carcass. Still relatively unknown this clause is up to personal preference with some vegans continuing to eat figs whilst others refuse.

Nutritional benefits of figs

Figs are a rich source of soluble fibre, natural sugars and minerals including calcium, magnesium, potassium, iron and copper.

Health benefits

Blood pressure - figs are a great source of potassium and are low in sodium which helps prevent high blood pressure (hypertension).

Weight loss - dried figs, in particular, are a great snack for those looking to lose weight as they contain a large quantity of fibre they can help you feel fuller for longer and reduce hunger cravings.

Bone density - figs are a great natural source of calcium and phosphorus which encourages regrowth and the strengthening of weak bones.

Diabetes - a large amount of potassium found in figs helps regulate blood sugars and fibre helps control the amount of insulin needed to control diabetes.

Cholesterol - soluble fibre again, helps stimulate bowel movements excreting excess cholesterol from the body.

Erectile dysfunction - for many centuries figs have been used as a fertility and sexual supplement thought to improve endurance and erectile dysfunction, although the science behind these powers is unknown.

If consumed in excess figs act as a natural laxative as they contain high levels of oxalates.

History

Figs are referenced in many historical documents and can be traced as far back as the Bible.

Growing figs

FIgs are native to the Middle East and the Mediterranean but can also be grown in Australian climates. Figs are harvested in late summer.

Figs are a member of the mulberry family and in India, the fruit is called anjeer. Figs come in numerous varieties which have different coloured skin.

Cost

Dried figs, popular in cooking and on cheese boards, are the most cost-effective option at $11.97 per kilo.

$4.49

Dried figs 375g

Buy

Prices depend on the season, but generally speaking figs will cost approximately $2.50 each.

$2.5

Fresh Figs

Buy

Cooking with figs

Due to their high natural sugar content, figs are often used as a replacement for sugar. Here are a couple of our favourite fig recipes.

Fig and ginger white chocolate bar

With boozy figs, crushed ginger biscuits and buttery pecans, this treat has it all. Get the full recipe.

Figs with rosewater and goat’s cheese

This might be the quickest dessert ever – it is rather like putting out a cheese plate, but the emphasis is on the fruit. Get the full recipe.

Roast beef with fig and fennel sauce

With a fig and fennel sauce, this roast beef will become a family favourite. Get the full recipe.

If you’re after more check out our full collection of fig recipes.

Lottie Dalziel

Lottie Dalziel, is a 4AM riser and coffee-addict who lives and breathes all things food. When she isn't reading up on the latest trends in sustainability or discovering ways to upcycle almost anything, you can find her by the beach, cooking up a storm or adding to her abundant (some would say out of control) plant collection.