Figs, dried, uncooked
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
Dried figs are the sun-kissed, chewy jewels of the fig tree, boasting a deep, honey-like sweetness with a satisfying crunch from their tiny seeds. They are a concentrated source of energy, with nearly 64g of carbohydrates per 100g, making them a potent natural fuel. Their impressive fiber content of nearly 10g per 100g is a standout nutritional feature.
Calorie split: 5% protein · 92% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love dried figs for their intensely sweet, jammy flavor and uniquely satisfying texture that's both chewy and crunchy. They are cherished as a versatile staple in both sweet and savory cuisines, from holiday baking to cheese boards.
⚠️ Watch-outs & how to enjoy it better
Due to their high natural sugar content, they can cause blood-sugar spikes if eaten in large quantities without other foods. They are also high in calories and can be a choking hazard for very young children due to their sticky texture. To counteract this, pair them with protein or fat (like nuts or cheese) to slow sugar absorption, practice portion control, and for toddlers, chop them very finely or mash them.
Key benefits
- Excellent source of dietary fiber for digestive health
- Rich in minerals like potassium, magnesium, and calcium
- Provides quick, natural energy from concentrated sugars
- Contains antioxidants like polyphenols
- A good plant-based source of iron
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'seeds' inside a fig are actually the plant's true fruits, called achenes, each containing a single seed.
Full nutrition (USDA data · scales with serving)
| Water | 30.1 g |
| Energy | 249 kcal |
| Energy | 1041 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 0.93 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 63.9 g |
| Fiber, total dietary | 9.8 g |
| Total Sugars | 47.9 g |
| Sucrose | 0.07 g |
| Glucose | 24.8 g |
| Fructose | 22.9 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.13 g |
| Starch | 5.1 g |
| Calcium, Ca | 162 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 68.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 680 mg |
| Sodium, Na | 10.0 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 0.51 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.62 mg |
| Pantothenic acid | 0.43 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 15.8 mg |
| Betaine | 0.70 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 32.0 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.01 mg |
| Tocopherol, gamma | 0.37 mg |
| Tocopherol, delta | 0.01 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 15.6 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.14 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 | 0.11 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.16 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.16 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.34 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.09 g |
| Isoleucine | 0.09 g |
| Leucine | 0.13 g |
| Lysine | 0.09 g |
| Methionine | 0.03 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.04 g |
| Valine | 0.12 g |
| Arginine | 0.08 g |
| Histidine | 0.04 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.65 g |
| Glutamic acid | 0.29 g |
| Glycine | 0.11 g |
| Proline | 0.61 g |
| Serine | 0.13 g |
FAQ
Are dried figs healthy?
Yes, they are nutrient-dense, providing fiber, minerals, and antioxidants. However, they are also high in sugar and calories, so they are best enjoyed in moderation as part of a balanced diet.
How should I store dried figs?
Store them in an airtight container in a cool, dark place for up to 6 months, or in the refrigerator for up to a year to maintain freshness and prevent them from drying out further.
Can I use dried figs in savory dishes?
Absolutely. Their sweetness pairs beautifully with salty cheeses (like goat cheese or blue cheese), cured meats, and in slow-cooked savory dishes like tagines or stews, where they add depth and a touch of 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 2.49 kcal/g · 5% calories from protein · 9.8 g fiber · 47.9 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.