Figs, canned, water pack, solids and liquids
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Canned figs in water pack are soft, jewel-toned fruits with a jammy, honey-like sweetness and a subtle, earthy depth. Their texture is tender and yielding, often with tiny, crunchy seeds that add a delightful contrast. Nutritionally, they are a low-fat, fiber-rich source of natural sugars, providing a quick energy boost without added fats.
Calorie split: 3% protein · 96% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore their intense, concentrated sweetness and luxurious, jammy texture that feels like a natural dessert. They are cherished for their versatility, seamlessly moving from breakfast bowls to sophisticated cheese boards and savory glazes.
⚠️ Watch-outs & how to enjoy it better
Their high natural sugar content can cause blood-sugar spikes, making portion control key for those monitoring glucose levels. To counteract this, pair them with a source of protein or fat (like yogurt, nuts, or cheese) to slow sugar absorption. Always check labels for added sugars or preservatives if choosing non-water-packed varieties.
Key benefits
- High in dietary fiber for digestive health.
- Good source of natural, quick-release energy.
- Low in fat and contains no added sodium.
- Provides minerals like potassium and manganese.
- Naturally sweet, reducing need for added sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tiny, crunchy seeds inside a fig are not actually seeds at all—they are the plant's true flowers, which bloom inside the fruit's hollow structure.
Full nutrition (USDA data · scales with serving)
| Water | 85.2 g |
| Energy | 53.0 kcal |
| Energy | 222 kj |
| Protein | 0.40 g |
| Total lipid (fat) | 0.10 g |
| Ash | 0.30 g |
| Carbohydrate, by difference | 14.0 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 11.8 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 10.0 mg |
| Potassium, K | 103 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.09 mg |
| Selenium, Se | 0.10 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.45 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 | 3.3 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 | 23.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 38.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.08 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) | 3.3 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 | 0.02 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 as nutritious as fresh figs?
Canning can reduce some heat-sensitive vitamins like vitamin C, but figs are already low in this vitamin. The canning process preserves the majority of their fiber, minerals, and natural sugars. The water pack is a healthier choice than syrup, as it avoids added sugars.
Why are my canned figs sometimes gritty?
The gritty texture comes from calcium oxalate crystals, which are naturally present in figs. This is harmless and common in many fruits. Soaking canned figs in water for a short time can help reduce this sensation.
Can I use the canning liquid?
Yes, the water pack liquid contains some leached nutrients and natural fig flavor. It can be used as a light sweetener in smoothies, oatmeal, or to poach other fruits, but be aware it contains the sugars from the figs.
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 0.53 kcal/g · 3% calories from protein · 2.2 g fiber · 11.8 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.