Figs, raw
Whole food · Fruits and Fruit Juices
Photo: Wikipedia
A ripe fig is nature's candy, with a jammy, honey-sweet flesh dotted with tiny, crunchy seeds. Its soft, yielding skin gives way to a luscious interior that tastes like a blend of berry and caramel. Despite its indulgent flavor, it's a good source of dietary fiber.
Calorie split: 4% protein · 93% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love figs for their intense, honeyed sweetness and unique, jam-like texture that feels both luxurious and wholesome. They are cherished for their incredible versatility, shining equally in fresh desserts, savory cheese boards, and slow-cooked stews.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content (over 16g per 100g) can cause rapid blood sugar spikes, making portion control essential for diabetics. To counteract this, pair fresh figs with a source of protein or healthy fat, like a handful of nuts or a slice of cheese, to slow sugar absorption. Dried figs are even more concentrated in sugar and calories.
Key benefits
- Rich in dietary fiber for digestive health
- Contains potassium, which supports heart function
- Provides antioxidants like polyphenols
- Natural source of quick energy from carbohydrates
- Offers small amounts of essential minerals like calcium and magnesium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fig is one of the first plants cultivated by humans, with evidence of domestication dating back to around 9400-9200 BCE in the Jordan Valley.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 74.0 kcal |
| Energy | 310 kj |
| Protein | 0.75 g |
| Total lipid (fat) | 0.30 g |
| Ash | 0.66 g |
| Carbohydrate, by difference | 19.2 g |
| Fiber, total dietary | 2.9 g |
| Total Sugars | 16.3 g |
| Calcium, Ca | 35.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 14.0 mg |
| Potassium, K | 232 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 0.15 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.13 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.40 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 4.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 85.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 142 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 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) | 4.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 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 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.14 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 |
| Phytosterols | 31.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.03 g |
| Valine | 0.03 g |
| Arginine | 0.02 g |
| Histidine | 0.01 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.18 g |
| Glutamic acid | 0.07 g |
| Glycine | 0.03 g |
| Proline | 0.05 g |
| Serine | 0.04 g |
FAQ
Are the tiny seeds in figs edible?
Yes, the seeds are completely edible and contribute to the fig's characteristic crunch. They are a good source of fiber and healthy fats.
What's the difference between fresh and dried figs?
Dried figs have a much higher concentration of sugar and calories by weight, as the water has been removed. They have a chewier texture and are often used in baking or as a natural sweetener.
How should I store fresh figs?
Fresh figs are very perishable. Store them in a single layer on a paper towel-lined plate in the refrigerator for 1-2 days. They are best eaten as soon as possible after purchase.
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 0.74 kcal/g · 4% calories from protein · 2.9 g fiber · 16.3 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.