5 health benefits of figs

By Phong Ngo May 15, 2025 | 12:03 am PT

Figs are packed with dietary fiber, vitamins, and essential minerals such as copper, calcium, and potassium that support digestion, heart function, and bone strength.

One small raw fig (40 grams) contains approximately 30 calories, 7.7 grams of carbohydrates, 1.2 grams of fiber, 6.5 grams of sugar, 0.3 grams of protein, according to the U.S. Department of Agriculture’s FoodData Central.

Figs are particularly high in copper and vitamin B6. Copper plays a vital role in metabolism, energy production, red blood cell formation, and neurotransmitter function. Vitamin B6 helps the body process dietary protein and supports brain health by contributing to the formation of new proteins.

They are also a natural alternative to refined sweeteners and can be enjoyed either fresh or dried as part of a balanced diet, according to Times of India. In addition to their versatility in meals and snacks, figs offer a wide range of health benefits.

Figs. Photo from Pexels

Support digestive health

Figs are a rich source of fiber, which promotes regular bowel movements and helps prevent constipation. The fiber in figs also acts as a prebiotic, feeding beneficial gut bacteria and contributing to overall gut health.

Promote heart health

Antioxidants in figs may help lower triglyceride levels and enhance blood circulation. The potassium content also supports cardiovascular health by helping to regulate blood pressure and reduce the risk of heart disease.

Help manage blood sugar

Despite their natural sweetness, figs have a low to moderate glycemic index. When consumed in moderation, particularly fresh, their fiber content can help stabilize blood sugar levels and may assist in diabetes prevention.

Enhance skin health

Loaded with antioxidants and skin-friendly vitamins such as A, E, and K, figs help combat free radicals and promote healthier, more radiant skin. They have also been linked to relief from conditions like eczema and psoriasis.

Strengthen bones

Figs provide calcium, magnesium, and phosphorus, minerals that are essential for maintaining bone density and strength. Including figs in the diet may help reduce the risk of osteoporosis and support long-term skeletal health.