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Try This Fabulous Figs Recipe

By Ashleigh Libs | Aug. 14, 2018, 2:36 p.m. (ET)


It’s mid-August, which means summer's heat warrants sunburns, adequate hydration, the juiciest tomatoes and … figs?

Yes, figs.

Figs are a fruit that many may not have heard of before now (picture massive raisins with seeds in the middle). They are available all year in their dried form, however, fresh figs are typically confined to June through September depending on where you live. They technically have two harvest seasons, one early also termed “breba” and one later called “new wood” that can extend into the fall.

Figs can be a great addition to many salad recipes, toasts, and jams. The possibilities with figs are endless.

Here are the nutrition statistics on figs (Source): 

  • Nutrition: (1 medium fig)
  • Calories: 37
  • Carbohydrates 10g
  • Fiber 1.4g
  • Calcium: 17.5 mg
  • Potassium: 116 mg
  • Manganese: 0.1 mg
  • Magnesium: 8.5 mg

Figs pack a nutrient punch of calcium, potassium, manganese, copper, vitamin K and magnesium. The vitamins and minerals provided play important roles in several body processes including blood clotting, muscle contraction and energy production. This means that having adequate intake of each can help your body function properly and efficiently.

They are also a great source of fiber, which is largely under-consumed in the population. It is recommended for men and women to consume approximately 38 and 25 grams of fiber per day, respectively. Try a fig next time you are looking for an easy, fiber-rich fruit to add to your toast or salad!

Check out this recipe below from Recipe Runner for a fresh take on toast that uses delicious, fresh figs. (Source):  

Fig and Almond Butter Toast

Yields 6 slices 


  • 6 slices whole grain bread
  • 6 T. almond butter
  • 3 fresh figs, sliced
  • ¼ c. unsalted almonds, chopped
  • Ground cinnamon
  • Maple syrup, for drizzling


  • Toast the bread to desired doneness. Spread 1 T. of almond butter onto each slice. Top with sliced figs, a sprinkle of cinnamon, and a drizzle of maple syrup.

Ashleigh Libs is a registered dietitian with a recent master’s in nutrition with a sports concentration from the University of Utah. She received her bachelor’s degree in dietetics, with a minor in psychology, from the University of Dayton (Ohio). She has experience working with several Division I college athletics sports teams including football, soccer, women’s volleyball, and baseball teams. Nutrition cannot be a one size fits all approach; therefore, her goal is to help people/athletes discover what works for them nutritionally to reach their performance goals. You can get in touch with Ashleigh by emailing her at

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.