I must admit, I really love fig rolls — they’re sweet, addictive, and if they’re in the house, they disappear fast. But even though they’ve got fig in them, it’s pretty clear to me they’re not exactly a health food.
Still, I know a lot of people aren’t sure where they stand — are they kind of healthy because of the fruit, or just another sugary biscuit?
So in this post, I want to break it down, explain what fig rolls are actually made of, and answer some of the most common questions people have about them.
Table of Contents
Quick Answer: Are Fig Rolls Healthy?
Not really. While they do contain fig paste (which has some benefits), they’re also loaded with added sugar, made with refined flour, and aren’t particularly high in fibre. So, definitely more of a treat than a health food.
What’s Actually in Fig Rolls?
Fig rolls might look simple, but there’s more going on than just figs and flour. Most brands (like McVitie’s, Jacob’s, and Boland’s) use similar ingredients:
- Fig paste makes up about 25–30% of the filling
- Refined wheat flour is the main base — it’s fortified with a few nutrients like iron and B vitamins, but it’s still processed
- Sugar and glucose syrup add plenty of sweetness
- Palm oil helps with the texture (but also adds saturated fat — which can raise cholesterol levels)
- Salt enhances flavour
- Sodium bicarbonate is a raising agent that makes the dough rise
- Citric acid balances the sweetness with a little acidity
So while the ingredient list is fairly short, it’s a processed snack with added sugars, refined flour, and fats — not exactly a health food.
And despite the fig filling, fig rolls don’t count as one of your five a day — the amount of fruit in each biscuit just isn’t enough to qualify.
What About the Nutrition?
Fig rolls might seem better than your average biscuit, but nutritionally, they’re still more treat than health food. Per 100g, they contain:
- Calories: ~383 kcal (around 65 calories per biscuit)
- Fat: ~9g (about 4g saturated fat)
- Sugar: ~35–37g depending on a brand
- Fibre: ~3–4g (or just 0.7g per biscuit)
- Salt: 0.6g
So, what does this actually mean?
Most of the sugar comes from added sources like glucose syrup and sugar — not just figs. With around 6g of sugar per biscuit (1.5 teaspoons), eating just three fig rolls gives you close to 19g of sugar, which is already over half the recommended daily limit of 30g for added sugars.
Fibre-wise, you’d need to eat over 7 fig rolls just to get 5g of fibre — and the daily goal is 30g. So while figs themselves are high in fibre, there just isn’t enough in these biscuits to make a real difference.
Are Fig Rolls Good for You in Any Way?
While fig rolls aren’t exactly a health food, they’re not all bad. The fig paste does provide some minerals like potassium and magnesium, and the fortified flour adds small amounts of iron and B vitamins.
They’re also a quick source of energy, thanks to the high carbohydrate and sugar content — so if you’re heading out for a run, bike ride, or just need a fast energy boost, they can come in handy. That’s actually why they’re often recommended by cycling experts and endurance athletes — they’re easy to carry and give you quick fuel when you need it most.
That said, the small benefits don’t outweigh the high sugar and calorie load, especially if you’re eating them regularly. Think of them as an occasional energy snack, not a healthy go-to.
Are Fig Rolls Good for Weight Loss — or Are They Fattening?
If you’re trying to lose weight, fig rolls aren’t your best friend. Each biscuit has around 65 calories and 6g of sugar, which adds up fast if you’re not careful. They also contain refined carbs and saturated fat, which don’t do much to keep you full or satisfied for long.
And while they can give you a quick energy hit, that sugar rush is short-lived — and often followed by a crash.
So yes, fig rolls can be fattening if you eat them often or in large amounts. They’re fine once in a while as a treat, but they’re not the kind of snack that supports weight loss or helps with cravings in the long run.
Do Fig Rolls Help with Constipation?
Not really. While figs are known to help with digestion, there’s just not enough fig in fig rolls to make a noticeable difference. Each biscuit contains less than 1g of fibre, which is far too low to have any real impact on constipation.
If you’re looking to get things moving, stick with whole figs, prunes, or fibre-rich foods like oats, lentils, and leafy greens. Fig rolls might taste good, but they won’t do much for your gut.
Are Fig Rolls OK for Diabetics?
Fig rolls aren’t ideal for people with diabetes. Each one contains about 6g of sugar, most of which is added, not naturally occurring from figs. That means they can cause a spike in blood sugar, especially if eaten on their own.
They also don’t offer much in terms of fibre, fat, or protein — the things that help slow down sugar absorption. So if you’re managing blood sugar levels, fig rolls are best kept as an occasional treat, and only in small amounts.
Are Fig Rolls Safe During Pregnancy?
Yes, fig rolls are generally safe to eat during pregnancy — there’s nothing in them that’s harmful or off-limits. But like with most processed snacks, it’s best to enjoy them in moderation. They’re high in sugar and calories, so eating too many too often could lead to excess weight gain, which can increase the risk of complications during pregnancy.
If you’re craving something sweet, fig rolls are fine now and then — just keep an eye on portion size.
Final Thoughts
Fig rolls might seem like a healthier snack option because of the fig content, but they’re still a processed, sugary biscuit at the end of the day. They do offer a small amount of nutrients and can be useful as a quick energy boost, especially during exercise — but they’re not high in fibre, not great for blood sugar, and not ideal for weight loss.
Enjoy them occasionally if you like them, but don’t count on them for any real health benefits.
