Figs, canned, extra heavy syrup pack, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are whole or sliced figs preserved in a dense, sugary syrup that transforms their natural honeyed sweetness into a luscious, jam-like confection. The texture is uniquely soft and yielding, with tiny seeds providing a delicate crunch against the syrupy flesh. Nutritionally, they are a concentrated source of quick energy from carbohydrates, offering a sweet treat with minimal fat or protein.
Calorie split: 1% protein · 98% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love them for their intensely sweet, honey-like flavor and the luxurious, melt-in-your-mouth texture that feels like a special treat. They are cherished in many cultures as a symbol of abundance and are incredibly versatile for both sweet and savory culinary applications.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the very high sugar content from the syrup, which can cause rapid blood-sugar spikes and is not suitable for those managing diabetes or seeking low-sugar diets. To counteract this, pair them with protein or fat (like Greek yogurt or nuts) to slow sugar absorption, and practice strict portion control by using them as a garnish rather than a main component.
Key benefits
- Provides quick energy from concentrated carbohydrates
- Source of minerals like potassium and manganese
- Offers a convenient, shelf-stable fruit option
- Can be used as a natural sweetener in recipes
- Contains some antioxidants from the fig itself
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tiny seeds inside a fig are actually the fruit's true flowers, which bloom inside the fig's enclosed structure, making it a unique botanical anomaly known as a syconium.
Full nutrition (USDA data · scales with serving)
| Water | 71.4 g |
| Energy | 107 kcal |
| Energy | 448 kj |
| Protein | 0.38 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.28 g |
| Carbohydrate, by difference | 27.9 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 10.0 mg |
| Potassium, K | 97.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.08 mg |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.42 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 36.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 18:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.05 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.00 g |
| Threonine | 0.01 g |
| Isoleucine | 0.01 g |
| Leucine | 0.02 g |
| Lysine | 0.01 g |
| Methionine | 0.00 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.01 g |
| Tyrosine | 0.02 g |
| Valine | 0.01 g |
| Arginine | 0.01 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.04 g |
| Glycine | 0.01 g |
| Proline | 0.03 g |
| Serine | 0.02 g |
FAQ
What's the difference between canned figs in syrup and fresh figs?
Canned figs in syrup are preserved in a sugar solution, making them much sweeter and softer than fresh figs, which have a more delicate, honeyed flavor and a firmer texture. The canning process also significantly increases the sugar content per serving.
Can I use the syrup from the can?
Yes, the syrup is essentially a simple sugar syrup infused with fig flavor. It can be used to sweeten beverages, drizzle over desserts, or as a base for cocktails, but be mindful of its very high sugar concentration.
Are canned figs a good source of fiber?
While figs naturally contain fiber, the canning process and the lack of skin (often removed) can reduce the fiber content. The provided nutrition data shows 0g fiber per 100g, likely due to processing and the specific product form. For fiber, fresh or dried figs are a better choice.
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 1.07 kcal/g · 1% calories from protein · 0.0 g fiber · 0.0 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.