Now is the season when figs are on the market, and looking at these plump, greenish-purple figs, one can't help but want to split open the flesh and take a bite.

The sweet, soft texture is something few can resist, even elderly folks and children with delicate teeth can enjoy it.

However, due to transportation limitations, many people might be unfamiliar with figs. Besides being delicious, figs are also highly nutritious, so if you come across them, it's highly recommended to give them a try.

Nutritional Value of Figs

1. Figs have a high sugar content but are not high in calories.

With a sugar content ranging from 16% to 20%, fresh figs surpass mangoes, grapes, and cantaloupes in sweetness, yet remain slightly less sugary than bananas. So, if you're looking to satisfy hunger or concerned about low blood sugar after exercise, but don't want to eat straight sugar or candies, figs are a good choice.

Fortunately, despite their sugar content, figs are not too high in calories. They contain about 65 calories per 100 grams, similar to kiwis (61 calories/100 grams), slightly higher than apples (53 calories/100 grams) and pears (51 calories/100 grams), and much lower than bananas (92 calories/100 grams) and durians (150 calories/100 grams). Even for those watching their weight, figs are a safe option.

2. High dietary fiber content improves constipation. Figs have an impressive 3 grams of dietary fiber per 100 grams, much higher than the "supposedly constipation-relieving" bananas (1.2 grams/100 grams), and even higher than high-fiber fruits like dragon fruit (1.6 grams/100 grams) and kiwis (2.6 grams/100 grams). Who would have thought that figs are secret champions at promoting intestinal motility and improving constipation?

3. In addition, figs are rich in calcium, potassium, and selenium. Rich in minerals, fresh figs offer 67 milligrams of calcium per 100 grams, making them an excellent fruit choice for bone health.

They also contain 212 milligrams of potassium per 100 grams, comparable to potassium-rich bananas (256 milligrams/100 grams).

Figs contain 0.67 micrograms of selenium per 100 grams. While this is not as high as selenium-rich fruits like mulberries (5.65 micrograms/100 grams), there are not many selenium-rich foods in our daily diet. Usually, seafood and nuts have relatively high selenium content, and fruits with high selenium content are even rarer.

Selenium is a powerful antioxidant that can enhance the body's antioxidant and anti-aging abilities, help maintain heart muscle function, and protect visual cells.

Research has also found that figs contain a large amount of fig polysaccharides and flavonoids. Fig polysaccharides have certain anti-tumor and immune-boosting effects, while flavonoids can help with antioxidant and anti-inflammatory functions, improving the body's ability to resist oxidation and aging, and reducing the risk of inflammatory reactions in the body.


In conclusion, figs are not only delicious but also pack a nutritional punch.

With high fiber, moderate sugar, and an array of essential nutrients like calcium, potassium, and selenium, they make a great addition to a balanced diet. So next time you come across these delightful fruits, don't hesitate to enjoy their sweetness and goodness!