Cookies, fig bars
Whole food · Baked Products
Photo: Wikipedia
A dense, chewy bar where sweet, jammy fig paste is sandwiched between two layers of buttery, crumbly shortbread. The texture is a delightful contrast of soft, sticky fruit and crisp cookie, delivering a concentrated burst of caramel-like sweetness with a subtle earthy note. Nutritionally, it's a high-energy, sugar-dense snack that offers a quick carbohydrate boost and a modest amount of fiber.
💚 Why it's loved
People love fig bars for their nostalgic, comforting flavor and the perfect balance of sweet fruit and buttery cookie. They are a versatile, mess-free snack that pairs well with coffee, tea, or a glass of milk, making them a staple in lunchboxes and pantries.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 46g per 100g) can cause rapid blood-sugar spikes, making it a poor choice for those managing diabetes. To mitigate this, pair a small portion with a source of protein or healthy fat (like a handful of nuts or a cheese stick) to slow sugar absorption. Also, be mindful of portion control, as the dense, sweet nature can lead to overconsumption.
Key benefits
- Provides quick energy from natural and added sugars
- Contains dietary fiber from figs to aid digestion
- Offers a convenient, portable snack option
- Delivers a satisfying, sweet treat with a chewy texture
- Contains small amounts of minerals like potassium and calcium from figs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fig is not actually a fruit, but an inverted flower (a syconium) with hundreds of tiny flowers inside, which is why you see tiny seeds when you bite into a fig bar.
Full nutrition (scales with serving)
| Water | 16.5 g |
| Energy | 348 kcal |
| Energy | 1456 kj |
| Protein | 3.7 g |
| Total lipid (fat) | 7.3 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 70.9 g |
| Fiber, total dietary | 4.6 g |
| Total Sugars | 46.4 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 62.0 mg |
| Potassium, K | 207 mg |
| Sodium, Na | 350 mg |
| Zinc, Zn | 0.39 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.34 mg |
| Selenium, Se | 3.3 ug |
| Vitamin C, total ascorbic acid | 0.30 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.22 mg |
| Niacin | 1.9 mg |
| Pantothenic acid | 0.36 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 35.0 ug |
| Folic acid | 25.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 33.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8.0 ug |
| Vitamin E (alpha-tocopherol) | 0.65 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.75 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.11 g |
| Isoleucine | 0.13 g |
| Leucine | 0.22 g |
| Lysine | 0.14 g |
| Methionine | 0.05 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.12 g |
| Valine | 0.15 g |
| Arginine | 0.12 g |
| Histidine | 0.07 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.91 g |
| Glycine | 0.12 g |
| Proline | 0.35 g |
| Serine | 0.19 g |
FAQ
Are fig bars healthy?
Fig bars provide quick energy and some fiber from figs, but they are high in sugar and calories. They are best enjoyed as an occasional treat in moderation, not as a primary health food.
What is the difference between a fig bar and a fig newton?
A fig bar is a general term for a cookie with a fig filling, while Fig Newtons are a specific brand of fig bar known for their soft, cake-like cookie and sweet fig paste.
Can I eat fig bars if I have diabetes?
Due to their high sugar content, fig bars can cause a rapid rise in blood sugar. It's best to consume them in very small portions, paired with protein or fat, and only if your blood sugar is well-controlled.