When choosing dried fruits, many people instinctively reach for apricots, raisins, or prunes.
However, nutritionists are increasingly calling dried figs the true champion in nutritional value. In terms of key minerals and fiber content, figs significantly surpass their more popular competitors, making them a highly valuable addition to a daily diet.
Fiber and micronutrients: a double advantage
The main treasure of dried figs is their dietary fiber. In 100 grams of figs, there are about 18 grams of fiber. That’s almost twice the amount found in the same quantity of prunes and roughly comparable to apricots. What sets figs apart is that their fiber works gently, normalizing digestion without the strong laxative effect sometimes associated with prunes. Fiber also promotes satiety and supports a healthy gut microbiome.
Figs’ real “ace” is their mineral content. They lead dried fruits in calcium, with around 214 mg per 100 g. For comparison, dried apricots contain about 160 mg, and prunes only 72 mg. This makes figs excellent for bone and dental health and for helping prevent osteoporosis. Additionally, figs are rich in potassium (about 1010 mg per 100 g), essential for a healthy heart and stable blood pressure.
Moderate sugar and support for the nervous system
Another important advantage of figs is their relatively low glycemic index (about 40), meaning they do not cause sharp spikes in blood sugar levels after eating. For comparison, raisins have a glycemic index of about 65, and dates can reach much higher levels. This makes figs a safer, more balanced snack option for people monitoring glucose levels.
Figs also benefit the nervous system, as they contain B vitamins, including B1, which support metabolism, help the body cope with stress, and maintain cognitive functions. They also provide iron (around 3 mg per 100 g)—less than raisins but more than prunes—offering a modest natural boost for preventing deficiency.
How to eat them properly
Despite their benefits, it’s important to remember that dried figs are calorie-dense (about 257 kcal per 100 g). However, their high fiber content helps you feel full faster, making portion control easier. Nutritionists recommend 3–4 figs per day, either as a standalone snack or added to yogurt, porridge, or salads.
Figs are often dried naturally, without the intensive chemical processing used to preserve the bright color of apricots, which makes them especially attractive to fans of natural foods.
In conclusion, dried figs deserve a place of honor in the kitchen. Their unique balance of fiber, record levels of calcium and potassium, and moderate sugar content make them, according to experts, the most vitamin-rich and well-balanced dried fruit for daily consumption.
