Are higos healthy? Unpacking the nutrition and benefits of figs

October 7, 2025 •

5 min read

With over 40 different illnesses historically treated with parts of the fig plant in traditional medicine, the question is worth asking: are higos healthy? The simple answer is a resounding yes, in moderation. These sweet, nutrient-dense fruits offer a wide array of health benefits, from supporting digestion to promoting heart and bone health.

Quick Summary

Higos, or figs, offer significant health benefits due to their high fiber content, antioxidants, and essential minerals. Portion control is important for this nutritious fruit.

Key Points

Rich in Nutrients: Higos are excellent sources of dietary fiber, vitamins (A, B6, K), and minerals like potassium, magnesium, and calcium.
Supports Digestive Health: The high fiber and prebiotic content in figs helps regulate bowel movements and can alleviate constipation, especially in those with IBS-C.
Promotes Heart Health: Potassium in figs helps manage blood pressure, while fiber and antioxidants contribute to lower cholesterol levels and reduced cardiovascular risk.
Benefits Bone Density: Figs are a good source of calcium and potassium, which are crucial for maintaining strong, healthy bones and may prevent osteoporosis.
Provides Antioxidants: Figs contain powerful antioxidants, such as polyphenols, which combat oxidative stress and inflammation, helping to protect against chronic diseases.
Requires Moderation: While healthy, dried figs are high in concentrated sugar and calories, so portion control is key, particularly for individuals with diabetes or those managing their weight.
Fresh vs. Dried: Fresh figs are lower in calories and sugar, while dried figs offer more concentrated nutrients and calories per serving.

The Nutritional Profile of Figs (Higos)

Higos (figs) are a powerhouse of essential vitamins and minerals, whether consumed fresh or dried. While the nutritional content becomes more concentrated in their dried form, both offer valuable health benefits. A small, fresh fig (about 40 grams) is low in calories but provides key nutrients. Figs are particularly notable for their content of copper, vitamin B6, potassium, calcium, and magnesium. Copper is vital for metabolism and energy production, while vitamin B6 is crucial for breaking down dietary protein. A 100-gram serving of fresh figs contains approximately 74 calories, 19g of carbohydrates, and 3g of fiber.

Dried figs, with their concentrated nutrients, are an even richer source of minerals like potassium and calcium. For instance, a 100-gram portion of dried figs has a significantly higher mineral count than its fresh counterpart, making it a powerful energy and nutrient boost.

Health Benefits: Why Higos are a Smart Choice

The impressive nutritional profile of figs translates into several noteworthy health benefits. These advantages have been recognized for centuries, and modern research continues to uncover more about their positive effects on the human body.

Digestive Health

Figs are a well-known remedy for digestive issues, especially constipation. Their high fiber content, including both soluble and insoluble fiber, aids in regulating bowel movements and adding bulk to stools. Additionally, figs contain prebiotics, which feed the beneficial bacteria in the gut and help support a healthy gut microbiome. A 2019 study on individuals with irritable bowel syndrome with constipation (IBS-C) found that consuming dried figs twice daily significantly reduced symptoms like pain, bloating, and straining.

Heart and Vascular Health

Incorporating figs into your diet can contribute to a healthier heart. Figs are rich in potassium, a mineral that helps counteract the effects of high sodium intake by balancing blood pressure. The high fiber content also helps to reduce cholesterol levels. Figs also contain antioxidants, such as polyphenols, which protect the blood vessels from oxidative stress and inflammation, key factors in cardiovascular disease. While some human studies on cholesterol have shown mixed results, the overall nutrient profile supports heart health.

Strong Bones

Figs are a valuable non-dairy source of calcium and are also high in potassium and magnesium, all of which are essential for maintaining bone mineral density. A diet rich in potassium, in particular, may help prevent bone loss and reduce the risk of conditions like osteoporosis. For individuals who don't consume dairy, figs provide a convenient and tasty way to boost calcium intake.

Blood Sugar Management

Despite their sweetness, figs can play a role in managing blood sugar. The high fiber content helps slow down the absorption of sugar into the bloodstream, preventing rapid spikes. Furthermore, some studies, including a small 2023 trial, suggest that fig fruit extracts and fig leaf tea may help lower blood sugar levels. This effect is attributed to compounds like abscisic acid, though dried figs should still be consumed in moderation by those watching their sugar intake due to their high concentration.

Antioxidant and Anti-inflammatory Effects

Figs are rich in antioxidants, including polyphenols and flavonoids, which combat oxidative stress caused by free radicals. Oxidative stress is linked to chronic inflammation and various diseases, such as arthritis and cancer. These antioxidants are present in both the fruit and leaves, with some studies suggesting that certain drying processes can even increase the concentration of these beneficial compounds.

Fresh vs. Dried Figs: A Nutritional Comparison


Nutrient (per 100g)	Fresh Figs	Dried Figs
Calories	74 kcal	249-275 kcal
Water	Approx. 79%	Significantly lower
Sugar	16.3 g	47.9 g
Dietary Fiber	2.9 g	9.8 g
Potassium	232 mg	680 mg
Calcium	35 mg	162 mg
Magnesium	17 mg	68 mg
Iron	0.37 mg	2.03 mg
Vitamin A	7 mcg	0 mcg
Vitamin K	4.7 mcg	15.6 mcg

Potential Downsides and Considerations

While figs are highly nutritious, a few points of consideration are important for a balanced diet:

High Sugar Content in Dried Figs: As the table above shows, the drying process concentrates the natural sugars. People with diabetes or those monitoring sugar intake should consume dried figs in small, controlled portions.
Laxative Effect: The high fiber content, particularly in dried figs, can cause digestive issues like diarrhea if eaten in excessive quantities. Start with a small amount and see how your body reacts.
Vitamin K Interaction: Figs are a good source of Vitamin K. Individuals taking blood-thinning medications like warfarin need to maintain a consistent intake of Vitamin K, so they should eat figs in moderation and consult a doctor.
Allergies: Some people may have an allergy to figs. Those with a birch pollen allergy may be more susceptible to cross-reactivity. Additionally, the fig tree contains natural latex, which can also trigger allergic reactions.

How to Incorporate Higos into Your Diet

There are numerous ways to enjoy figs, whether fresh or dried, as part of a nutritious diet. Here are some popular ideas:

Fresh Snacking: Enjoy fresh figs on their own for a low-calorie, naturally sweet treat.
Salads: Add sliced fresh figs to salads for a burst of flavor and a touch of sweetness that pairs well with savory ingredients like goat cheese and walnuts.
Smoothies: Blend fresh or rehydrated dried figs into smoothies for added fiber, vitamins, and minerals.
Baking: Use dried figs in baked goods like muffins, energy bars, or bread as a healthier alternative to processed sweeteners.
Pairing: Create a simple but elegant snack by halving a fig and topping it with a nut or a dollop of ricotta cheese.
Fig Leaf Tea: Some research suggests that fig leaf tea offers health benefits, particularly concerning blood sugar management.

Conclusion

In conclusion, the question of 'are higos healthy?' can be answered with a definitive yes, provided they are enjoyed in moderation. These fruits, whether fresh or dried, are packed with fiber, essential minerals like potassium and calcium, and potent antioxidants that support digestive health, heart function, and bone density. While dried figs are more calorie-dense and higher in sugar, their concentrated nutrients make them a powerful snack. By being mindful of portion sizes and individual health considerations, you can easily incorporate higos into a balanced diet to enjoy their sweet flavor and numerous nutritional advantages. This comprehensive guide on the health benefits of figs from the American Heart Association offers further insights into this nutritious fruit.

Frequently Asked Questions

The recommended daily intake varies depending on your health needs. For most people, consuming two to three fresh or dried figs daily is a good starting point. Those with constipation might benefit from slightly more, up to four dried figs, but avoid overindulging due to the fruit's laxative effect.

Dried figs are more calorie-dense and contain more concentrated amounts of sugar, fiber, and minerals than fresh figs due to the removal of water. While both are nutritious, the best choice depends on your health goals and needs. For lower calories and sugar, opt for fresh; for a concentrated boost of minerals and fiber, choose dried figs in moderation.

Figs can be included in a diabetic diet in moderation. The high fiber content helps slow down sugar absorption. However, dried figs have a high concentration of sugar, so portion control is crucial. Pairing them with nuts or yogurt can help balance the glycemic response.

The most common side effect of eating too many figs is diarrhea due to their high fiber content. This is more likely with dried figs, so it's best to introduce them gradually and monitor your body's reaction.

Yes, figs contain Vitamin K, which can interfere with blood-thinning medications like warfarin. If you are on such medication, it is important to maintain consistent Vitamin K intake and consult your doctor before making significant changes to your diet.

Yes, fig leaves are edible and can be used to make tea or as a wrap for other foods, similar to grape leaves. Some research suggests fig leaf tea may have additional health benefits, including supporting blood sugar management, but more human studies are needed.

You can add figs to your diet in several easy ways. Snack on them fresh, add them to salads with ingredients like goat cheese, blend them into smoothies, or chop dried figs to mix into oatmeal or yogurt. For a quick dessert, bake figs with a little cinnamon and honey.