Group · Fruit
Figs
The fig is the fleshy, sweet fruit of the fig tree, one of the oldest fruit trees of the Mediterranean basin. Depending on the variety, the skin can be purple, green or almost black, with pinkish flesh generously filled with small crunchy seeds. Available fresh in late summer and early autumn, it is also eaten dried or as jam the rest of the year. At around 67.6 kcal per 100 g, the fresh fig remains a fairly moderate fruit in calories, rich in natural carbohydrate (13.5 g) and a source of fibre (4.1 g). Its melting sweetness makes it a tasty asset in a varied, balanced diet, at dessert or with drinks.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 68 kcal |
| Kilojoules | 285 kJ |
| Protein | 1,2 g |
| Carbohydrate | 13,5 g |
| Fat | 0,3 g |
| Fibre | 4,1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Potassium230 mg12 %
- Copper0,08 mg8 %
- Calcium57 mg7 %
- Vitamin K15,22 µg7 %
- Magnesium22 mg6 %
- Vitamin B60,06 mg4 %
- Phosphorus21 mg3 %
- Manganese0,06 mg3 %
- Vitamin B9dietary folate equivalents24,5 µg
See the other 6 nutrients
- Vitamin B50,15 mg3 %
- Vitamin B30,37 mg2 %
- Iron0,27 mg2 %
- Zinc0,16 mg2 %
- Total omega-30,03 g1 %
- Vitamin A6,13 µg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
The fig is best enjoyed fully ripe, when the skin gives under light pressure and a drop of syrup sometimes beads at the base. A sensible portion is two or three fresh figs, around 120 g. You can simply eat it plain, washed and whole, at breakfast or as a snack. In the kitchen, it lends itself wonderfully to sweet and savoury pairings: roasted in the oven with a drizzle of honey, slipped into a green salad, placed on a slice of toast with soft cheese or served with cured ham.
In terms of nutritional values, the fig provides easily absorbed carbohydrates, small amounts of potassium, calcium and B vitamins, and fibre that supports digestive comfort. Its natural sweetness comes from its sugar content: its glycaemic index rises markedly when dried, where it becomes far more concentrated in calories. If you are watching your weight, it is therefore better to favour fresh figs and limit candied figs or those cooked in sugar.
- Storage: fragile, the fresh fig keeps for 2 to 3 days in the fridge; take it out a little before eating to bring out its aromas.
- Season: enjoy them from July to October, when they are at their most fragrant and affordable.
- Pairings: walnuts, almonds, plain yoghurt or oat flakes for a tasty, filling snack.
For active people, the fig is an interesting source of carbohydrate before an endurance effort, to include in an easily digested snack. After training, it can go with a source of protein to support recovery: find ideas in our protein snack recipes. The dried version, denser in energy, is handy on long outings but should be portioned carefully.
Want to vary your fruity desserts? Explore other seasonal fruits such as the peach or the plum, or discover the whole fruit family to put together a colourful plate. If you want to compare energy content, the food calorie table will be valuable. The benefits of the fig show most in regular, sensible consumption, as part of a varied eating routine and good hydration.