I’ll admit it—I have a soft spot for fig rolls. There’s something about their sweet, fruity filling and crumbly texture that makes them the perfect snack with a cup of tea. But every time I indulge, I can’t help but wonder: are they actually healthy? They contain figs, which are packed with nutrients, but I’ve always had my doubts. So, I decided to dig deeper into what’s really in fig rolls to find out if they’re as healthy as I’d like to believe.
For those unfamiliar with fig rolls, they’re a popular sweet snack in the UK. In the USA, they’re known as Fig Newtons, though the shape and texture are slightly different.
Quick Answer: While fig rolls (or Fig Newtons) do contain some fig paste, which has nutritional benefits, they’re also high in sugar, calories, and contain refined ingredients like white flour and palm oil. So, they’re not exactly a health food but can be enjoyed occasionally as a treat.
What’s Inside Fig Rolls?
If you’ve ever wondered what goes into making fig rolls, here’s a breakdown of the key ingredients used by three popular brands—McVities, Jacob’s, and Boland’s.
| BRAND | INGREDIENTS |
| McVities | Fig Paste (30%), Flour (Wheat Flour, Calcium, Iron, Niacin, Thiamin), Glucose Syrup, Sugar, Vegetable Oil (Palm), Water, Salt, Raising Agent (Sodium Bicarbonate), Wheat Starch, Acid (Citric Acid) |
| Jacob’s | Wheat Flour [Wheat Flour, Calcium Carbonate, Iron, Niacin, (Vitamin B3), Thiamin (Vitamin B1)], Figs (25%), Glucose Syrup, Sugar, Palm Oil, Salt, Raising Agent (Sodium Bicarbonate), Acidity Regulator (Citric Acid) |
| Boland’s | Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin, Thiamin), Figs (25%), Glucose Syrup, Sugar, Palm Oil, Salt, Raising Agent/Leavening (Sodium Bicarbonate), Acidity Regulator (Citric Acid) |
What These Ingredients Mean for You
The recipes are pretty straightforward, with most fig rolls containing these common ingredients:
- Wheat Flour: Refined white flour that’s fortified with nutrients like calcium, iron, and B vitamins to make it a bit healthier.
- Fig Paste: The star of the show, making up 25–30% of the filling.
- Glucose Syrup and Sugar: Two types of sugar that give fig rolls their sweetness. While glucose syrup also acts as a thickener, both contribute to the high sugar content.
- Palm Oil: This ingredient provides a smooth texture but contains about 50% saturated fat, which can raise cholesterol levels. It’s also controversial for its environmental impact.
- Salt: Enhances flavour.
- Sodium Bicarbonate: A common baking ingredient that helps the dough rise.
- Citric Acid: Balances the sweetness with a hint of acidity.
Are There Unhealthy Ingredients?
While fig rolls contain some good stuff like figs and fortified flour, they also include a few red flags:
- Palm Oil: Besides its environmental concerns, it’s high in saturated fat, which isn’t great for heart health.
- Added Sugars: The combination of glucose syrup and sugar pushes the sugar content to pretty high levels.
The Bottom Line on Ingredients
Fig rolls keep their recipes simple, but they’re not exactly a health food. The refined flour and high sugar content mean you should enjoy them in moderation. Still, they’re a tasty treat if you’re craving something sweet!
Breaking Down the Nutrition in Fig Rolls
If you’re curious about the nutritional breakdown of fig rolls, here’s a handy comparison of three popular brands:
| Nutritional values per 100g | Mcvities Fig Rolls | Jacobs Fig Rolls | Bolands Fig Rolls |
| Fat | 8.6g | 9.1g | 9.1g |
| – of which Saturated Fat | 3.8g | 4.2g | 4.2g |
| Carbohydrates | 71.7g | 73g | 73.0g |
| – of which Sugar | 34.8g | 36.8g | 36.8g |
| Fibre | 3.0g | 4.2g | 4.2g |
| Protein | 3.4g | 4.5g | 4.5g |
| Salt | 0.6g | 0.6g | 0.6g |
| Calories | 383 | 383 | 383 |
Are Fig Rolls Low in Fat?
Not quite. With about 9g of fat per 100g, fig rolls sit somewhere in the middle. For comparison, foods considered low-fat have 3g of fat or less per 100g , while high-fat foods contain over 17.5g per 100g. Fig rolls fall in the moderate range, so they’re not especially fatty, but you wouldn’t call them low-fat either.
What About the Sugar?
Here’s where fig rolls pack a punch:
- McVities Fig Rolls have 34.8g of sugar per 100g, while Jacob’s and Boland’s contain slightly more at 36.8g.
- That’s about 6.3g of sugar per biscuit—roughly one and a half teaspoons!
Some of this sugar comes naturally from figs, but much of it is added. Unfortunately, it’s not clear exactly how much of the sugar is added, which can be frustrating if you’re trying to cut back.
To put it in perspective: eating just three fig rolls (18.9g of sugar) gets you almost two-thirds of the daily recommended limit of 30g of added sugar. So, while they’re tasty, you’ll want to enjoy them in moderation.
Is There Any Fibre in Fig Rolls?
Yes, but not much. Fig rolls offer around 3–4g of fibre per 100g, which works out to only 0.7g per biscuit. That’s a drop in the bucket compared to the 30g of fibre we should aim for each day.
To boost your fibre intake, it’s better to focus on foods like whole-grain cereals, lentils, chickpeas, fruits, and vegetables. Fig rolls might taste great, but they won’t get you closer to your daily fibre goals.
And the Calories?
At 383 calories per 100g (or 65 calories per biscuit), fig rolls are on the calorific side. If you’re watching your calorie intake, sticking to one or two biscuits is a smart move.
So, Are Fig Rolls Actually Good for You?
After looking at the nutritional breakdown, you might be wondering if fig rolls have any redeeming qualities. Let’s break it down:
The Good Stuff
Fig rolls contain 25–30% fig paste, which comes from dried figs. That’s a plus because figs are naturally rich in important minerals like magnesium and potassium, along with B vitamins. These nutrients support muscle function, energy production, and overall health.
The Not-So-Good Stuff
Unfortunately, the benefits of figs are overshadowed by the other ingredients:
- High in Sugar: As we just covered, the sugar content is pretty high, with most of it likely being added sugar.
- Calorie-Dense: At 383 calories per 100g, fig rolls aren’t the lightest snack.
- Moderate Fat Content: While they’re not overly fatty, the presence of palm oil—a type of fat high in saturated fats—doesn’t make them a heart-healthy choice.
The Verdict
While fig rolls do offer some nutritional benefits thanks to the figs, they’re overshadowed by the high sugar and calorie content. In short, fig rolls aren’t exactly a “healthy” snack, but they can be enjoyed occasionally as a treat.
FAQs About Fig Rolls
Are Fig Rolls Good for Constipation?
While figs have long been used to help with constipation, fig rolls won’t provide the same benefit. The amount of fig filling in fig rolls (25–30%) isn’t enough to make a noticeable difference.
Studies have shown that dried figs or fig fruit paste can be effective at reducing constipation, but you’d need to consume far more figs than what’s in a few fig rolls to see any results.
Are Fig Rolls Good for Diabetics?
Unfortunately, no. Fig rolls are high in sugar, which can cause blood sugar levels to spike. If you’re managing diabetes, these are best avoided or enjoyed only as an occasional treat in very small quantities.
Are Fig Rolls Fattening?
Yes, fig rolls can be fattening if eaten in large amounts or too often. While they contain moderate fat levels, their high sugar and calorie content make them calorie-dense. Enjoy them in moderation to avoid weight gain.
Are Fig Rolls Vegan?
Yes, fig rolls don’t contain any animal-derived ingredients like eggs, butter, or milk, so they are considered vegan. However, some people debate whether figs themselves are vegan due to the natural pollination process, where wasps may die. Whether fig rolls are vegan ultimately depends on your personal stance on figs.
Are Fig Rolls Good for Cycling?
Absolutely! Fig rolls are packed with carbohydrates and sugar, providing a quick energy boost that’s perfect for intense cycling sessions. That’s why they’re often recommended by cycling experts like Cycling Weekly and British Cycling .
Are Fig Rolls Safe During Pregnancy?
Yes, fig rolls are safe to eat during pregnancy as they don’t contain any harmful ingredients. However, they are high in sugar and calories, so it’s wise to enjoy them in moderation to avoid excessive weight gain, which could lead to complications.
Do Fig Rolls Count as One of Your Five a Day?
No, fig rolls don’t qualify as one of your five-a-day servings of fruits or vegetables. Even with 30% fig filling, you’d need to eat five fig rolls to get a single portion—and that comes with a lot of unnecessary sugar and calories. It’s better to focus on fresh fruits and vegetables and treat fig rolls as an occasional indulgence.