California Figs
Simply Beautiful | Simply Delicious


Nutritionists and dietitians have long recognized the benefits of eating more fruits and vegetables. The National Cancer Institute and others advise that eating five or more daily servings of fruits and vegetables helps to maintain health.

Fresh and dried figs fit right into the “More Is Better” menus from the Produce For Better Health Foundation. Known for their fiber content, figs also contain more calcium, more potassium and more iron than many other common fruits. Figs also contain disease-fighting antioxidants.

Nutrition Facts

  • California Figs are an excellent source of dietary fiber. Just 3 to 5 – dried or fresh – provide 5 grams of dietary fiber.
    • One serving – 3 to 5 dried or fresh figs – provides 3.5 grams insoluble fiber and 1.5 grams water-soluble fiber. (Vinson, 1999, 2005)
    • Adequate dietary fiber as a part of an overall healthy diet helps maintain healthy blood glucose and cholesterol levels and supports heart, digestive and colonic health. (Anderson et al, 2009)
    • Diet plays an important role in coronary heart disease and cancer prevention. For example, diets rich in soluble and insoluble fiber, which are naturally found in figs, help maintain healthy blood cholesterol levels and may lower colon cancer risk. (Anderson et al, 2009)
  • Just 3 to 5 dried (1/4 cup; 40 grams) or fresh (1/2 cup; 153 grams) California Figs count as one fruit serving.
    • North Americans of all ages fail to eat recommended amounts of fruit. Therefore, diets are low in nutrients and phytochemicals that fruits such as California Figs can provide. (2005 Dietary Guidelines Advisory Committee
    • Choosing figs and adequate numbers of other fruit and vegetable servings add fiber, magnesium, calcium, antioxidants and potassium to the diet. (Vinson, 1999)
    • California Figs are an easy way to add a serving of fruit to reach the daily recommendation of 4 cups (8 to 13 servings) of fruits and vegetables. (½ cup dried fruit is equivalent to 1 cup of fresh fruit)
    • Choose fruits and vegetables prepared with little or no added fat, sugar or salt.
    • Figs add sweetness and flavor without additional sugar or salt. This is important when dietary guidance around the world suggests that the consumption of both be reduced.
  • Among dried fruits, figs and dried plums are rich in antioxidants and rank with other high antioxidant foods, such as red wine and green tea, which are well-known for their polyphenolics. (Vinson, 1999, 2001)
  • Any food that is a source of soluble fiber, such as the pectin found in figs, is fermented in the large intestine. There it acts as a prebiotic, promoting the growth of beneficial bacteria, such as bifidus and lactobacillus.
  • Consumers of dried fruit, as shown by analysis of the U.S. NHANES database, have lower body weights and better intakes of nearly all nutrients.
  • Figs are an ancient food and are naturally part of the healthy Mediterranean diet.
  • California Figs are an all-natural energy source, perfect for an afternoon snack or a quick energy boost before a game or workout.
  • Figs are fat-, sodium- and cholesterol-free.
Fig Nutrition
Nutrition Facts
  100g 40g %
Total Calories 281.9 112.7
Cal from Fat 4.7 1.9
Total Fat 0.52g 0.21g 0%
Saturated Fat 0.0g 0.0g 0%
Cholesterol 0.0mg 0.0mg 0%
Sodium 12.26mg 4.9mg 0%
Potassium 609mg 243.5mg 7%
Total Carbohydrate 66.16g 26.46g 9%
Dietary Fiber 12.21g 4.88g 20%
Insoluble 8.74g 3.5g
Soluble 3.47g 1.38g
Sugars 49.0g 19.6g
Protein 3.14g 1.25g
Vitamin A 9.76IU 3.9IU < 2%
Vitamin C 0.68mg 0.27mg < 2%
Calcium 133.0mg 53.2mg 6%
Iron 3.07mg 1.23mg 8%