Cookie, fig bar
Common food
Photo: Wikipedia
A fig bar is a soft, chewy cookie with a sweet, jammy fig filling encased in a tender, cake-like pastry shell. Its taste is a harmonious blend of honeyed fruit and mild, buttery dough, with a texture that is satisfyingly dense yet moist. Nutritionally, it is a concentrated source of carbohydrates and sugar, providing quick energy but little protein or fat.
Calorie split: 4% protein · 78% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love fig bars for their nostalgic, comforting flavor and the satisfying contrast between the soft, sweet filling and the crumbly cookie exterior. They are a versatile treat, enjoyed as a quick breakfast, a lunchbox staple, or a simple dessert that evokes a sense of homey tradition.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 46g per 100g) can lead to rapid blood-sugar spikes, making it a poor choice for those managing diabetes or seeking sustained energy. To mitigate this, pair a small portion with a source of protein or healthy fat (like a handful of nuts or a slice of cheese) to slow sugar absorption, and practice strict portion control. Additionally, the wheat-based dough contains gluten, a common allergen.
Key benefits
- Provides a quick source of energy from carbohydrates.
- Contains dietary fiber from the fig filling, which aids digestion.
- Offers a convenient, portable snack option.
- Contains some naturally occurring minerals like potassium from figs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic Fig Newton cookie was originally named after the city of Newton, Massachusetts, where it was first produced by the Kennedy Biscuit Works in 1891.
Full nutrition (USDA data · scales with serving)
| Water | 16.5 g |
| Energy | 348 kcal |
| Protein | 3.7 g |
| Total lipid (fat) | 7.3 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 |
| 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 |
| 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 |
| 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) | 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)
Estimated from Pie Crust, Cookie-type, Chocolate, Ready Crust — USDA does not publish this profile for Cookie.
| Tryptophan | 0.08 g |
| Threonine | 0.20 g |
| Isoleucine | 0.23 g |
| Leucine | 0.38 g |
| Lysine | 0.24 g |
| Methionine | 0.07 g |
| Cystine | 0.11 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.16 g |
| Valine | 0.32 g |
| Arginine | 0.29 g |
| Histidine | 0.11 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.24 g |
| Proline | 0.42 g |
| Serine | 0.26 g |
FAQ
Are fig bars a healthy snack?
While they contain some fiber from figs, fig bars are high in sugar and refined carbohydrates. They are best enjoyed in moderation as an occasional treat rather than a staple health food.
Can fig bars be part of a weight-loss diet?
Due to their high calorie density (348 kcal per 100g) and sugar content, they are not ideal for weight loss. If consumed, strict portion control is essential.
What is the main allergen in fig bars?
The primary allergen is wheat (gluten), as the cookie shell is typically made from wheat flour. Some varieties may also contain soy or dairy derivatives.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.48 kcal/g · 4% calories from protein · 4.6 g fiber · 46.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.69 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.