Nutrition Professionals

Serving Size

Just 3-5 dried (¼ cup; 42 grams) or fresh (½ cup; 150 grams) California Figs count as one fruit serving.

About three-fourths of the population has an eating pattern that is low in vegetables, fruits, dairy, and oils (2015-2020 Dietary Guidelines for Americans). California Figs are an easy way to add a serving of fruit to reach the daily recommendation of 8 to 13 servings of fruits and vegetables. (A ¼ cup dried fruit is equivalent to ½ cup of fresh fruit.)

Naturally Sweet

Figs add sweetness and flavor without additional sugar. This is important when dietary guidance around the world suggests that the consumption of added sugar be reduced. California Figs are an all-natural energy source, perfect for an afternoon snack or a quick pick-me-up before a game or workout. Figs are also a good substitution for some of the sugar in baking.


California Figs are a good source of dietary fiber. Just three to five figs – dried or fresh – provide five grams of dietary fiber or 20% of the Daily Value. 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).

One serving – 3-5 dried or fresh figs – provides 3.5 grams insoluble fiber and 1.5 grams water-soluble fiber (Vinson, 1999, 2005). California Figs help create a healthy microbiome by acting as a prebiotic, promoting the growth of beneficial bacteria, such as bifidus and lactobacillus.


Looking for a non-dairy calcium source? A ½ cup dried figs is equivalent to a ½ cup milk in calcium content!


The Dietary Guidelines for Americans cites potassium as a nutrient of concern because many people don’t consume enough. Potassium helps maintain normal blood pressure by blunting sodium’s effect on it.

Sources of Potassium:

  • 1 medium banana 420 mg
  • 1 cup fat-free milk 420 mg
  • 1 serving of fresh figs 348 mg
  • 1 serving dried figs 260 mg
  • 1 ounce almonds 200 mg


Figs are rich in phytonutrients, natural compounds found in plants, which may boost immunity, slow aging and prevent or reduce the risk for chronic diseases.

Nutrient Dense

California Figs outrank most fruits when comparing calcium, iron, magnesium, phosphorus, copper, manganese and other important nutritional components.

Healthy Diet Staple

Analysis of the U.S. NHANES database shows that people who eat dried fruit 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. Research has validated that the Mediterranean diet – including generous amounts of fruits and vegetables – is associated with improved health and decreased risk of chronic disease. (Scientific studies of the Mediterranean diet are found here)