Figs
A sweet fruit with edible seeds that, fresh or dried, deliver one of the higher calcium counts among fruits.
Gut Health
Bone Health
Energy
Figs are high in fiber, vitamins B6 and K, and antioxidants. They improve digestive and bone health. Enjoy figs fresh, dried, or in jams and baked recipes.
Figs
Per
2 medium, fresh (100g)
Calories
74
Vitamin K
4%
Vitamin A
1%
Vitamin C
2%
Vitamin B12
0%
Vitamin D
0%
Iron
2%
Magnesium
4%
Potassium
5%
Calcium
3%
Fiber
2.9g
Nutrition Highlights
Calcium, fiber, potassium, polyphenols
Fuhrman ANDI chart, dried, 0.25 cup
Nutrition Density Score (ANDI Score)
25
Standard, well-documented food, figures reflect typical USDA-reported values
Prep Tip
Eat fresh figs within a day or two of ripening, they don't ripen further after picking and spoil quickly; dried figs keep far longer.
Absorption Boost
Healthy fats (cheese, nuts), a classic pairing that also slows the natural sugars
Vitamin D-rich foods, pairs with figs' calcium for bone-building synergy
Use Caution If
You have a latex allergy, figs are a recognized cross-reactive fruit
You're managing blood sugar closely, dried figs are concentrated in natural sugar
Storage
Refrigerate fresh figs and use within 2-3 days; store dried figs in an airtight container for months.
Biomarkers to Track
Subjective
(Daily)
Digestive regularity
Bone and joint comfort
Objective
(Quarterly)
Calcium and vitamin D status
Fasting blood glucose