Ever windered about the nutritional benefits of figs? Fresh and dried figs are filled with nutrition and health benefits. Most notably, and not surprisingly, figs are a good source of fiber. Eating the whole fruit, skin and all, helps you to get all the fiber goodness along with a variety of bioactive compounds that offer multiple potential health benefits.

A Closer Look at the Nutritional Benefits of Figs

Let’s kick-off with some basic nutrition facts. One serving of fresh or dried figs (three figs) contains about 120 calories and 260 milligrams of potassium, a mineral that promotes healthy blood pressure levels.

The fiber in figs supports gut health, giving good bacteria food to thrive and do good work for our overall health. Did you know that gut health is associated with every other aspect of our health and wellbeing, including our mental health?

The Science Behind the Sweetness

Okay, let’s tackle some more intense nutrition science. Figs contain hundreds of bioactive compounds, including flavonoids, phenolic acids, carotenoids, and tocopherols. These four families of compounds are associated with colors and flavors of figs, as well as potential benefits like boosting cardiovascular health through antioxidant and anti-inflammatory activity. 

Further, phenolic compounds, such as those found in the dark purple skin of fresh Mission figs and red wine,  are amazing defensive players, protecting cells throughout our body from oxidative damage. 

Why California Figs Deserve a Spot in Your Diet

Research on figs in healthful eating patterns suggests that people who eat figs in place of other snacks not only get more beneficial nutrients in their diets, but may also absorb more minerals from other foods. Talk about a player you want on your team!

CA GROWN and Always in Season

The next time you’re at a gathering and someone passes you the figs, grab a few and savor the moment. Figs are a delicious, nutritious powerhouse. Enjoy fresh figs from California when they are available (typically May through November). You can rest assured knowing that dried figs are always on the bench, waiting for you to put them into play and celebrate a win!

Check Out Some of Our Favorite Recipes with Figs

An Easy Dried Fig Recipe to Make: Fig Mostarda

If you’ve ever found yourself wondering what to do with a stash of dried figs or looking for a dried fig recipe, you’re in for a treat! Dried figs are a versatile ingredient that can turn even the simplest of dishes into something extraordinary.

Click here for the recipe.

Roasted Figs with Brussels Sprouts and Prosciutto

This recipe for Roasted Figs with Brussels Sprouts and Prosciutto comes from the Schafer family, fig growers in Central California. This sweet and savory dish will make a fig fan – and a Brussels sprouts fan – out of anyone.

Click here for the recipe

Fresh Fig Blackberry Chutney

We’re diving deep into the luscious flavor of fresh California figs to create one of the absolute best condiments you’ll ever taste—our homemade chutney with fresh figs and blackberries. This sauce is great in all sorts of applications from cheeseboard pairings to serving with grilled proteins. This fruit-filled chutney is out of this world delicious!

Click here for the recipe

Want to get in the groove while snacking on California figs? Check out this Spotify playlist from CA GROWN!

This article was written by Amy Myrdal Miller, MS, RDN, FAND, Registered Dietitian Nutritionist

Amy Myrdal Miller, MS, RDN, FAND, is an award-winning dietitian, farmer’s daughter, public speaker, author, and president of Farmer’s Daughter® Consulting, Inc., an agriculture, food, and culinary communications firm. Amy’s career highlights include working for Dole Food Company, the California Walnut Commission and California Walnut Board, and The Culinary Institute of America. A farmer’s daughter from North Dakota, today Amy and her husband Scott Miller live in Carmichael, California with “the interns” Violet Grey and Schroeder the Shredder.