I’ll be honest — I love fig rolls. They’re sweet, addictive, and when they’re in the house, they disappear fast. But even with figs in them, they’re not really a health food.
A lot of people wonder if they’re healthy because of the fruit or just another sugary biscuit. Here’s a clear look at what fig rolls are made of and how they stack up.
Are they healthy?
Not really. They do contain fig paste, which brings a little benefit, but they’re also full of added sugar, made with refined flour, and low in fibre. So they’re more of a treat than a nutritious snack.
What’s in them?
Most brands use similar, simple-sounding ingredients, but that still makes them a processed snack — added sugars, refined flour, and fats. The fig filling doesn’t provide enough fruit to count toward your five a day.
Sugar, fibre and what it means
Each fig roll has about 6g of sugar (roughly 1.5 teaspoons). Eating three gives you nearly 19g of sugar — more than half the recommended 30g daily limit for added sugars. You’d need to eat more than seven fig rolls to get 5g of fibre, while the daily target is 30g. So, despite the figs, there isn’t enough fruit or fibre to make a big nutritional difference.
Any positives?
A few. The fig paste adds small amounts of minerals like potassium and magnesium, and fortified flour can contribute some iron and B vitamins. They’re also a quick energy source thanks to the carbs and sugar, which is why athletes and cyclists sometimes use them for short bursts of fuel. Still, those small benefits don’t outweigh the high sugar and calorie content if you eat them regularly. Treat them as an occasional energy snack, not a health food.
What about weight loss?
Fig rolls aren’t great for weight loss. Each biscuit is about 65 calories and 6g of sugar, and the refined carbs and fats don’t keep you full. The quick sugar hit tends to lead to a crash, so eating them often or in large amounts can contribute to weight gain. They’re fine as an occasional treat, but not a smart snack if you’re trying to lose weight.
Do they help with digestion or constipation?
Not really. While whole figs can help with digestion, fig rolls don’t contain enough fig or fibre to make a difference. Each biscuit has under 1g of fibre. For digestion, whole fruits like figs or prunes and fibre-rich foods like oats, lentils, and leafy greens are better choices.
Are they okay for people with diabetes?
Fig rolls aren’t ideal. With about 6g of mostly added sugar per biscuit and little fibre, protein, or fat to slow absorption, they can raise blood sugar quickly. If you have diabetes, treat fig rolls as an occasional small treat, not a regular snack.
Can you eat them during pregnancy?
Yes, they’re generally safe in pregnancy — nothing in them is harmful. But because they’re high in sugar and calories, it’s best to eat them in moderation to avoid excessive weight gain.
Bottom line
Fig rolls can taste like a smarter snack because of the fig filling, but they’re still a processed, sugary biscuit. They offer small amounts of nutrients and can be handy for quick energy, especially during exercise, but they’re low in fibre, not great for blood sugar control, and not helpful for weight loss. Enjoy them now and then, but don’t rely on them for real health benefits.