Figs, canned, heavy syrup pack, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
These are whole figs preserved in a rich, sugary syrup, offering a jammy, honey-sweet flavor with a soft, slightly fibrous texture. Nutritionally, they are a concentrated source of quick energy from carbohydrates and sugar, with minimal protein and fat. A 100g serving provides a notable 2.2g of dietary fiber.
Calorie split: 2% protein · 97% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love their luscious, honey-like sweetness and tender, jammy texture, which makes them a decadent treat. They are cherished for their versatility, easily elevating both sweet desserts and savory dishes from cheese boards to glazes.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (20.7g per 100g) can cause rapid blood-sugar spikes, making portion control essential for those monitoring glucose levels. To counteract this, pair them with protein or fat (like nuts, yogurt, or cheese) to slow sugar absorption and choose them as an occasional treat rather than a staple.
Key benefits
- Good source of dietary fiber (2.2g per 100g)
- Provides quick energy from natural and added sugars
- Contains essential minerals like potassium and manganese
- Offers antioxidants like phenolic compounds
- Convenient, shelf-stable fruit option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'syrup' in canned figs is often made from the fruit's own juices concentrated with sugar, creating a self-basting environment that intensifies their natural flavor.
Full nutrition (USDA data · scales with serving)
| Water | 76.3 g |
| Energy | 88.0 kcal |
| Energy | 368 kj |
| Protein | 0.38 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.29 g |
| Carbohydrate, by difference | 22.9 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 20.7 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 10.0 mg |
| Potassium, K | 99.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.11 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.43 mg |
| Pantothenic acid | 0.07 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 5.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 22.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 37.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 11.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 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) | 5.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 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 | 0.00 g |
| SFA 16:0 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.00 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 |
| 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
Are canned figs in heavy syrup as healthy as fresh figs?
While they retain fiber and some minerals, the canning process and added syrup significantly increase the sugar and calorie content compared to fresh figs. They are best enjoyed in moderation as a sweet treat.
How can I use the syrup from the can?
The thick, sweet syrup is excellent for drizzling over pancakes, yogurt, or ice cream, or for use as a glaze for roasted meats like pork or chicken.
Can I reduce the sugar when cooking with them?
Yes. When using them in recipes like compotes or sauces, you can often reduce or omit any additional sugar called for, as the figs and their syrup provide ample sweetness.
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 0.88 kcal/g · 2% calories from protein · 2.2 g fiber · 20.7 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.