FoodScore
0/ 100
Goodfruit· 100 g

Fig Fresh

Fresh figs earn a 'Good' FoodScore of 62/100, primarily due to their status as a minimally processed whole food and their notable fiber content.

  • Fresh figs are a minimally processed whole food, classified as NOVA 1.
  • A 100g serving provides 2.9g of fiber, contributing to daily intake.
  • With 74 calories per 100g, figs offer natural sweetness without added sugar.
  • Figs are very low in sodium at 1mg per 100g, aligning with heart-healthy diets.
  • They contribute modest amounts of potassium (5% DV) and calcium (3% DV).
  • Scores +0 points above the fruit category average (62/100 across 69 foods).
Fiber
2.9g
10% of Daily Value
Protein
0.75g
2% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
1mg
0% of Daily Value
+
What it brings to the table
Fiber (2.9g)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

Fresh figs achieve a FoodScore of 62/100, placing them in the 'Good' category. The primary driver for this score is their classification as a NOVA 1 food, meaning they are unprocessed or minimally processed, which contributes a significant +10 bonus. This reflects their natural state and lack of industrial alteration. Additionally, figs receive a +2 bonus for their fiber content, providing 2.9g per 100g serving. This amount is beneficial for digestive health and satiety. Figs contain no added sugar, trans fat, or significant saturated fat (0.06g), which helps them avoid common penalties. Their low sodium content (1mg) also supports a positive score. While figs offer some micronutrients like potassium (232mg) and calcium (35mg), these amounts are relatively modest and do not significantly boost the score. To achieve a higher score, figs would need to provide a more substantial amount of protein or a broader range of micronutrients at higher daily values.

Health benefits

What the nutrients in fig fresh actually do for you, grounded in established dietary science.

Supports Digestive Health

Fresh figs are a good source of dietary fiber, with 2.9g per 100g serving. Fiber is essential for maintaining a healthy digestive system by adding bulk to stool and promoting regular bowel movements. Adequate fiber intake can help prevent constipation and support the overall function of the gut. Dietary guidelines emphasize consuming a variety of fiber-rich foods to contribute to the recommended daily intake, and figs can be a sweet way to help meet this goal. Including fiber-rich foods like figs can also contribute to a feeling of fullness, which may indirectly support weight management.

Contributes to Heart Health

Fresh figs are naturally low in sodium (1mg per 100g) and contain minimal saturated fat (0.06g per 100g), both of which are important factors for maintaining cardiovascular health. Diets low in sodium are associated with maintaining healthy blood pressure levels, while limiting saturated fat intake is recommended for managing cholesterol levels. The fiber in figs can also play a role in heart health by helping to reduce LDL cholesterol. Incorporating whole, unprocessed foods like figs into your diet aligns with recommendations for a heart-healthy eating pattern.

Aids Blood Sugar Management

As a whole fruit, fresh figs contain natural sugars but also provide dietary fiber, which can help modulate the impact of these sugars on blood glucose levels. The fiber slows down the absorption of sugar into the bloodstream, leading to a more gradual rise in blood sugar compared to foods with added sugars and no fiber. For individuals managing blood sugar, consuming whole fruits like figs in moderation, as part of a balanced meal or snack, is generally preferred over processed sweets. The absence of added sugar in fresh figs is a key benefit for blood sugar control.

Provides Essential Minerals

Fresh figs offer several essential minerals, including potassium (232mg, 5% DV) and magnesium (17mg, 4% DV). Potassium is crucial for maintaining fluid balance, nerve signals, and muscle contractions, and it plays a role in blood pressure regulation. Magnesium is involved in over 300 biochemical reactions in the body, supporting muscle and nerve function, blood glucose control, and blood pressure regulation. While not a primary source, regular consumption of figs contributes to the intake of these important minerals, supporting overall bodily functions and bone health.

How to eat it

Fresh figs are a versatile fruit, often enjoyed raw as a sweet snack or incorporated into various dishes. Their naturally sweet flavor and soft texture make them a popular addition to both savory and sweet preparations. They are typically consumed with their skin, which is edible and contributes to their fiber content. Figs pair well with cheeses, nuts, and in salads, or can be used in desserts and jams.

Enjoy fresh figs raw and whole for a simple, fiber-rich snack; wash them gently before eating.
Pair sliced figs with goat cheese or ricotta and a drizzle of honey for a balanced appetizer or dessert.
Add chopped figs to salads with greens, nuts, and a light vinaigrette for a sweet and savory contrast.
Incorporate figs into breakfast by adding them to oatmeal, yogurt, or whole-grain toast for natural sweetness.
Things to keep in mind

Fresh figs are generally safe for most people when consumed in normal serving sizes. There are no widely documented common allergies to figs, though some individuals may experience a mild allergic reaction, particularly those with latex allergies due to cross-reactivity. The fiber content, while beneficial, could potentially cause mild digestive discomfort like bloating or gas in sensitive individuals if consumed in very large quantities, especially if they are not accustomed to a high-fiber diet. Individuals with kidney stones should be aware that figs contain oxalates, which can contribute to stone formation in susceptible people, though the amount is generally not considered high enough to be a major concern for most.

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Reader questions
Are fresh figs healthy?
Yes, fresh figs are considered healthy. They are a minimally processed whole food (NOVA 1) and provide dietary fiber, essential minerals like potassium and magnesium, and natural sweetness without added sugars. Their nutrient profile contributes to overall well-being and aligns with dietary recommendations for fruit intake.
Are fresh figs good for weight loss?
Fresh figs can be a good addition to a weight loss diet due to their fiber content (2.9g per 100g), which promotes satiety and helps you feel full. They are also relatively low in calories at 74 calories per 100g. However, portion control is still important, as with any food, due to their natural sugar content.
Are fresh figs good for blood sugar management?
Fresh figs can be included in a diet for blood sugar management. While they contain natural sugars, their fiber content helps to slow down sugar absorption, leading to a more gradual rise in blood glucose. They contain no added sugar, which is beneficial. It's best to consume them in moderation and as part of a balanced meal to minimize blood sugar spikes.
Are fresh figs ultra-processed?
No, fresh figs are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they are consumed in their natural state or have undergone minimal alterations like washing or trimming, retaining their inherent nutritional integrity.
How should I store fresh figs?
Store fresh figs in the refrigerator in a shallow bowl or on a plate covered with plastic wrap. They are quite perishable, so it's best to consume them within a few days of purchase. For longer storage, figs can be frozen, though their texture may change upon thawing, making them better suited for cooked applications.
What can I use as an alternative to fresh figs?
If fresh figs are unavailable, dried figs can be a good alternative, though they are more concentrated in sugar and calories. Other fruits like dates or prunes offer similar sweetness and fiber. For a less sweet option with good fiber, consider berries or plums, which can provide a similar textural element in some dishes.
Do fresh figs have a lot of sugar?
Fresh figs contain natural sugars, but they also provide dietary fiber, which helps mitigate the impact of these sugars on blood glucose. A 100g serving has 74 calories and no added sugar. While they are sweet, the overall nutritional package, including fiber, makes them a healthier choice than foods with high amounts of added sugars.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 173021)Updated 2026-04-20