Figs, raw (organic?)

Fresh common figs ( Ficus carica) or edible figs look like teardrops. Depending on the variety, the skin is green-yellow to violet, the flesh is white-pink to reddish with small edible seeds.

Use in the kitchen

What do figs taste like? Figs have a sweet, aromatic taste and, when fully ripe, are ideal for desserts, starters and savory dishes.

Use fresh figs or raw figs immediately after harvesting or buying them, as their shelf life is very limited. Fresh figs in your morning muesli (e.g. pea muesli) taste particularly good. When fully ripe, the common fig makes an excellent fruit dessert, for example in a fruit salad. The pseudo-fruits can be enjoyed cooked in cakes, tarts or as compote, fig chutney or mustard. Figs preserved with sugar, port wine, red wine and pomegranate syrup make an exceptional vegan fig confit.

Figs add an exotic touch to vegetable salads or as a side dish to a main course. They are suitable for pasta, potatoes, marinated and baked in the oven or fried with red wine sauce. Ripe figs are also pressed for juice; dessert wine is often made from them. In Spain and Portugal, fig cheese is known, consisting of figs, hazelnuts, pine nuts, almonds, pistachios and spices. Roasted figs can be processed into fig coffee.

Should you eat figs unpeeled? Fresh figs are usually eaten washed, with the skin and seeds. Thick-skinned varieties can also be peeled without any problem. The skin and seeds of the fruit are rich infiber and secondary plant substances. ⁵

Dried figs are also very popular and can be eaten directly or used in many different dessert variations.

Vegan recipe for vegetable salad with fresh figs

Ingredients (for 2 people): 1 avocado, 2 handfuls of spinach, 4 figs, 30 g walnuts, 40 g red onions ; for the dressing: 1 teaspoon maple syrup, 1 tablespoon mustard, 1 clove of garlic, 50 ml balsamic vinegar, 70 ml vegetable oil (such as rapeseed oil).

Preparation: Cut the avocado into pieces, mince the garlic clove and chop the walnuts. Wash the spinach, spin it dry and serve with the salad ingredients. For the dressing, puree the ingredients in a blender, pour over the salad and enjoy.

Making tea with fig leaves

To make fresh fig leaf tea, wash the fig leaves and chop them up a little and let them dry in the air or gently in the oven (below 40 °C). A dehydrator makes controlled drying easier. The dried leaves can be stored in jars. To make a tea infusion, pour 2 heaped teaspoons of chopped fig leaves with 250 ml of boiling water and strain after 5 minutes.

Vegan recipes with real figs can be found under the note: " Recipes that have the most of this ingredient ".

Purchasing - Storage

You can buy real figs from major retailers such as Coop, Migros, Denner, Volg, Spar, Aldi, Lidl, Rewe, Edeka, Billa and Hofer during the season from June to October. Organic supermarkets such as Alnatura or Denn's Biomarkt generally stock organic figs. Figs from regions with higher summer rainfall are often treated with fungicides. ¹⁸ When shopping, pay attention to the country of origin and to undamaged, beautiful, plump fruit. Organically produced if possible. Depending on the variety, the color can range from yellow to violet to reddish-brown. Thin-skinned varieties come mainly from Turkey, thick-skinned ones mostly from Greece. Locally grown figs are also sold in the DACH countries.

The availability of real figs varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking on them you can see their development at different suppliers.

Storage tips

Figs have a very short shelf life. Intact fruits only last a few days at room temperature and ripen very quickly. They last a little longer in the refrigerator, but lose their flavor. The best method for long-term preservation of fresh figs is drying. ⁵

Can you freeze figs? You can also freeze figs for several months. ²⁰

Ingredients - Nutritional values - Calories

Real figs have a relatively low energy content of 74 kcal/100g. Carbohydrates (19 g/100g) make up the largest proportion, with 16 g being sugar and 2.9 g beingfiber. Fat and protein are 0.30 g and 0.75 g/100g respectively. Fresh figs contain around 80% water. ¹

Edible figs have a high potassium content. With 232 mg, 100 g cover around 12% of the daily requirement. This macronutrient is important for the membrane potential in cells. Radishes and eggplants provide similar amounts of potassium per 100 g. Dried spices, such as coriander leaves with 4466 mg/100 g, have a lot of this macronutrient. ¹

Figs contain biotin (ex vitamin B₇) at 5 µg/100g. This water-soluble vitamin is important for the breakdown of many amino acids and also plays a central role in the modification of histones in the cell nucleus. Apples and bananas have similar values. Dried porcini mushrooms have much higher values at 94 and brewer's yeast at 115 µg/100g. ¹

Pyridoxine (vitamin B₆) is present at 0.11 mg/100g in common figs, which is comparable to artichokes and mangoes. This trace element is found in high quantities in brewer's yeast (4.4 mg/100g) and dried wild garlic (2.8 mg/100g). ¹

The complete ingredients of real figs, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Health effects

How healthy are figs? As a fresh fruit, the fig with its many small seeds is a good source of calcium and fiber and is considered a natural laxative. ²⁰ It also provides minerals such as potassium and magnesium, both of which are good for the heart. Calcium and potassium also help protect bones. ²⁰

Secondary plant substances

Many of the health effects of real figs can be attributed to the secondary plant substances they contain. Our article on secondary plant substances provides an overview of the classification of substance groups, their occurrence in foods and possible effects on humans. Figs (fresh and dried) contain the following secondary plant substances, among others: ^5,6

• Isoprenoids : carotenoids (β-carotene, zeaxanthin, β-cryptoxanthin, lutein)
• Polyphenols : flavonoids (flavones, flavanones, flavanonols), phenolic acids, anthocyanins

However, it should be noted that the composition of secondary plant substances in figs can vary depending on location, variety, time of harvest, degree of ripeness and processing. ⁵ Therefore, quantities are only of limited use and should only be understood roughly.

The antioxidants contained in figs fight free radicals and the organic acids in figs help reduce inflammation, regulate the immune system, improve calcium absorption and prevent blood clots. The potassium contained in figs helps to keep blood pressure stable. When consumed regularly, figs contribute positively to the feeling of satiety, reduce body weight and control blood sugar. ⁵

Dangers - Intolerances - Side effects

Some people who are allergic to pollen (eg from birch trees or grasses) can also react allergically to raw figs. The symptoms manifest themselves as anaphylactic reactions (oral allergy syndrome), ie burning in the mouth, swelling and numbness of the tongue and lips, swelling in the larynx area and even shortness of breath. These allergens are found as proteins in the peel of the fruit. ^24,25

Are too many figs bad for your health? Sensitive people who are not sensitized to weeping figs ( Ficus benjamina) or who suffer from "latex fruit syndrome" can suffer from oral allergy syndrome or stomach problems when eating figs. ²⁴ The milky sap of an unripe fig can also cause throat irritation or stomach problems if consumed in excess. ²³

However, dried figs are easier to digest because drying destroys most of the allergenic proteins. ²⁵

Folk medicine - natural medicine

In folk medicine, the bark, leaves, roots and milky sap of the fig are used to treat a variety of ailments. The fig milk that comes out of the broken leaves is used to treat skin problems, such as removing warts. Consumed as a tea, fig leaves are said to have antidiabetic properties. ^7,20

Another area of application is bronchial diseases. They clear the chest, relieve coughing, make it easier to expectorate and soothe the airways. Chronic bronchitis, but also acute respiratory infections caused by flu and colds, are often treated with figs soaked in milk (or plant-based milk) and cooked (dried). Figs are generally effective against infections, but especially when dried and soaked. ²²

Ecological footprint - animal welfare

The ecological footprint of a food depends on various factors. The type of agricultural production (conventional vs. organic), seasonal, regional or domestic production or import by truck, ship or plane, different types of packaging and whether the goods are fresh or frozen all play a decisive role. ⁸

According to CarbonCloud, figs in China have a CO ₂ footprint of 1.17 kg CO ₂ eq/kg (mainly production). Dried figs from China have 8.43 kg CO ₂ eq/kg (including production, transport and processing). ⁹ This clearly shows how much impact food processing and transport can have.

For comparison: vegetables, one of the most climate-friendly foods, have a _carbon footprint of around 0.1-0.5 kg CO ₂ eq/kg depending on the cultivation method (and excluding the impact of transport). ¹⁰ The average _carbon footprint of plant-based foods is around 0.66 kg CO ₂ eq/kg, which is only 10.7% of the CO ₂ emissions of animal products (6.15 kg CO ₂ eq/kg). ¹¹ To keep the _carbon footprint small, it is best to eliminate animal products from your diet.

The water footprint of figs totals 3350 l/kg, which is comparable to sunflower seeds or olives. The largest part of this is the so-called 'green' and 'blue water'. The green water footprint indicates the amount of rainwater used during production. The amount of surface and groundwater used during production is the blue footprint. ¹²

In general, fresh, unpackaged, seasonal and regional vegetables have the lowest emissions. The more a food is processed, the worse its ecological footprint.

For detailed explanations of various sustainability indicators (such as ecological footprint, _CO2 footprint, water footprint), see our article: What does the ecological footprint mean?

Animal welfare - species protection

Is the fig vegan? If you know the complicated fertilization process of figs (see cultivation - harvest), you know that pollination is carried out by the fig gall wasp, whose life cycle is specifically adapted to that of the fig. ¹⁶ The female figs remain in the fruit and die there. However, ficin, an enzyme produced by the fig plant, breaks down the remains of the fig gall wasp left in the fruit. So you don't have to worry about eating the wasps. ²⁶ In addition, today's fig crops are parthenocarpic, which means they no longer need pollination to bear fruit. ¹⁶

Nematodes are the most common pest of figs, but there are few other serious pests or diseases that occur regularly. For this reason, pesticides are not always necessary even in commercial fig orchards. However, in fig-growing areas with higher rainfall, the use of fungicides is common. ¹⁸

Worldwide occurrence - cultivation

The cultivation of fig trees is probably older than agriculture. The common fig comes from the Middle East, not from Egypt like other species (ascot fig: Ficus sycomorus). Remains of a wild form of fig dating back 11,400 years were found in Jericho (west bank of the Jordan). In 5000 BC, the Assyrians also cultivated fig trees in their gardens. ¹⁶ Wild figs are widespread throughout the Middle East and the Mediterranean region. The majority of figs are still harvested there today. Most figs imported into Europe today come from Greece and Turkey. The rest from Italy and Spain. Smaller harvests come from Africa, China, California, Australia, New Zealand and Mexico. ^16,18

Found in the wild

Wild figs grow throughout much of the Middle East and the Mediterranean. ¹⁸ The plant is recognized as a shrub or small tree with broad, deciduous leaves that are deeply lobed and have a rough texture. When the leaves or stem are broken off, a white milky sap oozes out. ¹⁷

Growing in the garden

It is best to plant fig trees in spring. To protect them from drying out and cold, they should be planted 5-10 cm deeper than in the nursery pot. For potted figs, the planting container should have a diameter of at least 30-40 cm and large drainage holes. Repotting every 2-4 years in spring guarantees good root development. Figs are very drought-resistant, but need a lot of water during the harvest phase and should not dry out in winter. ¹⁶ Winters must not be too cold. As soon as the buds are open, the fig tree cannot tolerate black frosts or late frosts. Fertilizer is hardly needed and care is easy. The soil requirements are very low. The common fig is sensitive to waterlogging. ^2,16 The plants should be fertilized during the fruiting period from May to August (also for potted plants). ¹⁶ The common fig tree grows very slowly and begins to bear fruit after seven years. ²

Cultivation - Harvest

Depending on the variety, soil and rainfall, between 80 and 1200 trees are planted per hectare. The summer green, deciduous shrub or tree can reach a height of up to 10 m. ² The common fig can also be found in areas with very little rainfall. For this reason, commercial fig cultivation takes place mainly in hot, dry climates. Fig trees are more productive when water is well administered. In fresh fruit cultivation, the water supply is maintained even when the fruit is ripe. The standard method of propagation for figs is cutting propagation. New fig plantations take about 3-5 years to enter commercial production. Fig trees require only minimal fertilization. ¹⁸ One tree can bear up to 40 kg of fruit and provide this yield for half a century. ²

The wild fig has a complicated method of reproduction. The first generation (pre-fig) bears male and female (short-styled) flowers, in which the fig gall wasp ( Blastophaga psenses) lays its eggs. These pre-figs are not edible. The young female gall wasps leave the fig in June and fly with the pollen from the male flowers to the flowers of the 2nd generation (fichi). There there are only female flowers with long styles, which the gall wasps fertilize with the male pollen. The fleshy fruits now ripen by September. As no eggs can be laid in this generation, the gall wasp lays its eggs again in the 3rd fig generation (mamme), which in turn contains short-styled female flowers - and in which they also overwinter. This complicated fertilization strategy only takes place in warm zones, as the gall wasp cannot overwinter in colder areas. The reason why there are figs in northern Europe (DACH) is self-pollination. Through selection, the focus was on figs without male flowers, which is why no pollination is necessary and the figs still bear fruit thanks to parthenocarpy. ²¹

Further information

The common fig ( Ficus carica var. domestica) is also called the house fig or edible fig and belongs to the mulberry family (Moraceae). Figs are rarely sold under the variety name, but rather by their origin. The Smyrna variety comes from Turkey, Bari figs from Italy, Fraga figs from Spain, Calamata figs from Greece and Bougie figs from Algeria.

The fig tree is the only representative of the Ficus in Europe. However, there are around 1000 species of the Ficus species worldwide. The mightiest tree in the world in Calcutta, Ficus bengalensis, has a crown circumference of 300 m. Wild forms of the fig can be found in the eastern Mediterranean as far as the Crimea and Transcaucasia. ² There are more than 100 edible varieties of the edible fig ( Ficus carica var. domestica), which is considered a female fig. ⁴ The capri fig, wood fig or goat fig ( Ficus carica var. caprificus) has sterile female "gall flowers". These fruits are usually very woody, hard, dry and often inedible. The capri fig is functionally considered a male plant and is useful for the preservation of the gall wasp. It is also called a capri fig. There are a few varieties of this species with edible fruits (e.g. the White Marseille variety). ^3.21

In subtropical or tropical areas with summer rain, figs cannot be dried and are therefore only eaten as fruit or preserved. The reason: They burst and spoil within hours due to acid formation by bacteria or yeast. ⁴

In literature, the fig tree has been mentioned in a positive way in various countries and religions for thousands of years. In the Bible and in Christianity, it is mentioned for peace, prosperity, blessing, wealth and fertility. ^13,16 In India, it is considered holy. ¹⁴ On the other hand, there are also negative uses of the fig: connections with the tree of the knowledge of good and evil and the curse. ^{13, 15}

Alternative names

An alternative name for the common fig ( Ficus carica var. domestica) is the term edible fig.

Common German names are Feygen, Fichboum, Ficheffele, Figa, Fig, Figenbaum, Figenbaym, Figenom, Figenboum, Figenpawm, Fygen, Smakka, Smakkabagms, Veigenpoum, Veyg, Vichboum, Vick, Vyck, Vig, Vige, Vigbom, Vigenbom, Vigboum, Vighen, Vyghen, Wighen and Wyk. ¹⁹

In English, common figs are called figs.