Home/Fruits/Organic Fig
Back to Home
Organic Fig
Fruits
Nutri-ScoreA

Organic Fig

Ficus carica

Clinical Encyclopedia

Organic figs are sweet, soft fruits that are rich in fiber and essential nutrients. They are known for their unique taste and health benefits, including digestive support and antioxidant properties.

Also known as:
Common Fig (Global)Anjeer (India)
Scientific NameFicus carica
Region of OriginMiddle East
Popular Comparisons:
Organic Fig VS Acai Berry BlendOrganic Fig VS AcerolaOrganic Fig VS American Black ElderberryOrganic Fig VS American BladdernutOrganic Fig VS American ElderberryOrganic Fig VS American Hackberry

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories74 kcal
Water
79%
Fiber3g
Total20.3g
Protein
0.8g(4%)
Fats
0.3g(1%)
Carbohydrates
19.2g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A142 IU (3%)
Vitamin C2 mg (2%)
Vitamin K3 mcg (3%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.3 mg (2%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate18 mcg (5%)
Vitamins with less than 2% DV
Vitamin B12: 0 mcgCholine: 3 mg

Minerals

Major Source (≥ 2% DV)
Calcium35 mg (3%)
Magnesium17 mg (4%)
Phosphorus18 mg (2%)
Potassium232 mg (5%)
Copper0.1 mg (5%)
Manganese0.1 mg (5%)
Minerals with less than 2% DV
Iron: 0.2 mgZinc: 0.1 mgSelenium: 0 mcg

Health Benefits

✓Rich in dietary fiber, organic figs promote healthy digestion and can help prevent constipation.
✓High in antioxidants, they may help reduce oxidative stress and inflammation in the body.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Best enjoyed fresh, dried, or in jams. Can be added to salads, desserts, or smoothies for enhanced flavor and nutrition.

Smart Selection & Storage

How to Select

Choose figs that are plump, soft, and have a rich color. Avoid any that are overly hard or have blemishes.

How to Store

Store fresh figs in the refrigerator in a breathable container. Consume within a few days for best quality.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
Digestive aid, Antioxidant, Anti-inflammatory
Main Applications
•Promoting digestive health
•Supporting heart health
Bioactive Compounds
Polyphenols

Compounds that provide antioxidant effects and may help reduce inflammation.

How to Consume
Fresh, Dried, Jam, Juice
Did you know?

"Figs are one of the oldest cultivated fruits, dating back to ancient civilizations."

Myths vs Realities

MythFigs are only good for dessert.
RealityFigs can be used in savory dishes, salads, and even as a meat glaze.
MythAll figs are high in sugar.
RealityWhile figs do contain natural sugars, they also provide fiber and nutrients that can benefit health.
MythDried figs are unhealthy.
RealityDried figs are nutrient-dense and can be a healthy snack when consumed in moderation.

Healthy Recipes

Fig and Quinoa Salad

A refreshing salad combining organic figs with protein-packed quinoa, perfect for a light lunch or side dish.

Ingredients
  • 1 cup cooked quinoa
  • 1 cup fresh organic figs, quartered
  • 1/2 cup arugula
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons balsamic vinaigrette
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, quartered figs, and arugula.
  2. 2. Sprinkle the crumbled feta cheese on top.
  3. 3. Drizzle with balsamic vinaigrette, toss gently, and serve chilled.

Organic Fig Smoothie Bowl

A nutrient-dense smoothie bowl featuring organic figs, perfect for breakfast or a post-workout snack.

Ingredients
  • 1 cup organic figs, stems removed
  • 1 banana
  • 1/2 cup almond milk
  • 1 tablespoon chia seeds
  • Toppings: granola, sliced almonds, and fresh berries
Instructions
  1. 1. Blend the organic figs, banana, almond milk, and chia seeds until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, sliced almonds, and fresh berries.
  3. 3. Enjoy immediately with a spoon.

Stuffed Organic Figs with Goat Cheese

Decadent yet healthy, these stuffed figs make a perfect appetizer or snack.

Ingredients
  • 12 organic figs, halved
  • 4 oz goat cheese, softened
  • 1/4 cup chopped walnuts
  • 1 tablespoon honey
  • Fresh thyme for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix the goat cheese, walnuts, and honey in a bowl until combined.
  3. 3. Stuff each fig half with the cheese mixture and place on a baking sheet. Bake for 10 minutes and garnish with fresh thyme before serving.

Organic Fig and Spinach Smoothie

A green smoothie that combines the sweetness of figs with nutrient-rich spinach for a healthy boost.

Ingredients
  • 1 cup organic figs, chopped
  • 1 cup fresh spinach
  • 1 banana
  • 1 cup coconut water
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Place all ingredients in a blender and blend until smooth.
  2. 2. Pour into a glass and enjoy as a nutritious breakfast or snack.
  3. 3. Add ice for a chilled version if desired.

Grilled Chicken and Fig Skewers

Savory grilled chicken paired with sweet organic figs, perfect for a healthy dinner option.

Ingredients
  • 1 lb chicken breast, cubed
  • 1 cup organic figs, halved
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, toss the chicken cubes with olive oil, garlic powder, salt, and pepper.
  3. 3. Thread the chicken and figs onto skewers and grill for 10-12 minutes, turning occasionally, until the chicken is cooked through.

Organic Fig Chia Pudding

A delightful chia pudding layered with organic figs, perfect for breakfast or dessert.

Ingredients
  • 1/2 cup chia seeds
  • 2 cups almond milk
  • 1 tablespoon maple syrup
  • 1 cup organic figs, sliced
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, and maple syrup. Stir well and let sit for 10 minutes.
  2. 2. Stir again and refrigerate for at least 2 hours or overnight.
  3. 3. Serve the chia pudding topped with sliced figs.

Organic Fig and Walnut Oatmeal

A hearty oatmeal dish enriched with organic figs and walnuts for a nutritious breakfast.

Ingredients
  • 1 cup rolled oats
  • 2 cups water or almond milk
  • 1 cup organic figs, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon honey
Instructions
  1. 1. In a saucepan, bring water or almond milk to a boil.
  2. 2. Add rolled oats and cook according to package instructions, about 5 minutes.
  3. 3. Stir in chopped figs, walnuts, and honey before serving.

Organic Fig and Avocado Toast

A trendy and nutritious toast topped with creamy avocado and sweet organic figs.

Ingredients
  • 2 slices whole grain bread
  • 1 ripe avocado
  • 1 cup organic figs, sliced
  • Salt and pepper to taste
  • Balsamic glaze for drizzling
Instructions
  1. 1. Toast the whole grain bread until golden brown.
  2. 2. Mash the avocado and spread it evenly on each slice of toast.
  3. 3. Top with sliced figs, season with salt and pepper, and drizzle with balsamic glaze.

Organic Fig Energy Bites

Healthy energy bites made with organic figs, perfect for a quick snack on the go.

Ingredients
  • 1 cup organic figs, chopped
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix chopped figs, rolled oats, almond butter, and honey until well combined.
  2. 2. Fold in dark chocolate chips.
  3. 3. Roll the mixture into small balls and refrigerate for at least 30 minutes before serving.

Organic Fig and Yogurt Parfait

A delicious parfait layered with creamy yogurt and sweet organic figs, perfect for breakfast or dessert.

Ingredients
  • 2 cups Greek yogurt
  • 1 cup organic figs, sliced
  • 1/2 cup granola
  • 1 tablespoon honey
Instructions
  1. 1. In a glass or bowl, layer Greek yogurt, sliced figs, and granola.
  2. 2. Repeat the layers until all ingredients are used.
  3. 3. Drizzle honey on top and serve immediately.

Frequently Asked Questions (FAQ)

Are organic figs good for weight loss?

Yes, organic figs are low in calories and high in fiber, making them a great snack for weight management.

How many figs can I eat in a day?

Generally, 2-3 figs per day is a healthy amount, but moderation is key.

Can figs help with constipation?

Yes, their high fiber content can help promote regular bowel movements.

Are dried figs as nutritious as fresh figs?

Dried figs are more calorie-dense but retain most of the nutrients found in fresh figs.

Do figs contain any allergens?

Figs can cause allergic reactions in some individuals, particularly those allergic to birch pollen.

Can I eat figs if I have diabetes?

In moderation, figs can be included in a diabetic diet due to their low glycemic index.

What vitamins are in figs?

Figs are a good source of Vitamin A, C, K, and several B vitamins.

How should I store fresh figs?

Store fresh figs in the refrigerator and consume them within a few days for optimal freshness.

Related Superfoods
Abalone Fresh Abalone Acai Berry Blend
Comparisons
Organic Fig vs Acai Berry Blend Organic Fig vs Acerola Organic Fig vs American Black Elderberry
Nutrients
Protein in Organic Fig Calories in Organic Fig Vitamin-c in Organic Fig Magnesium in Organic Fig
Featured Guides
Health Benefits of Organic Fig Healthy Recipes with Organic Fig
Rankings
Fruits high in fiber Fruits high in vitamin b1 (thiamine) Fruits low in carbohidratos Fruits low in índice glucémico