Figs

← EncyclopediaEncyclopedia of food

By Nikola · Precision Nutrition L1 · Updated 5 November 2026

The fig (Ficus carica) is a soft, sweet fruit with a thin skin and a mass of tiny edible seeds inside, eaten fresh in late summer and dried all year round. A medium fresh fig (50 g) has only about 37 kcal and 1.5 g of fibre. Drying concentrates everything: 100 g of dried figs give 249 kcal, 9.8 g of fibre, 680 mg of potassium and 162 mg of calcium, more calcium than most fruits. The trade-off is sugar, nearly 48 g per 100 g, so dried figs work best in small portions.

Fig nutrition: fresh and dried

Nutrient	Fresh, 100 g	1 medium fresh fig, 50 g	Dried, 100 g	3 dried figs, 25 g
Energy	74 kcal	37 kcal	249 kcal	63 kcal
Water	79.1 g	39.6 g	30 g	7.6 g
Protein	0.8 g	0.4 g	3.3 g	0.8 g
Fat	0.3 g	0.2 g	0.9 g	0.2 g
Carbohydrate	19.2 g	9.6 g	63.9 g	16.1 g
of which sugars	16.3 g	8.2 g	47.9 g	12.1 g
Fibre	2.9 g	1.5 g	9.8 g	2.5 g
Potassium	232 mg	116 mg	680 mg	171 mg
Calcium	35 mg	18 mg	162 mg	41 mg
Magnesium	17 mg	9 mg	68 mg	17 mg
Iron	0.37 mg	0.19 mg	2.03 mg	0.51 mg
Vitamin K	4.7 µg	2.4 µg	15.6 µg	3.9 µg

Source: USDA FoodData Central, SR Legacy: “Figs, raw”, FDC ID 173021 and “Figs, dried, uncooked”, FDC ID 174665, checked 5 November 2026. USDA gives 50 g for a medium fresh fig (about 5.7 cm across) and 8.4 g for one dried fig; the portion columns are calculated from the 100 g values (three dried figs = 25.2 g). In USDA data the carbohydrate figure includes fibre. Values rounded.

Gram for gram, dried figs carry roughly three times the energy, fibre and potassium of fresh ones and over four times the calcium, because most of the water is gone. That makes them easy to overeat: 100 g of dried figs is only about 12 pieces.

Glycemic index

Figs, fresh or dried, are not listed in the international GI tables (Atkinson 2008), so we do not give a number. What we can say from USDA data: a fresh fig has under 10 g of carbohydrate, while 100 g of dried figs have almost 64 g, about 48 g of it sugar. Portion size matters more than the label “natural sugar”. See What is the glycemic index (with table).

Health benefits: what the evidence says

• Fibre for regular digestion. EFSA considers 25 g of fibre a day adequate for normal bowel function in adults. Three dried figs add about 2.5 g, and 100 g add almost 10 g. Increase gradually and drink enough water. More in Natural remedies for better digestion.
• Calcium from a plant food. Dried figs have 162 mg of calcium per 100 g. NIH sets the adult recommendation at 1,000 mg a day for ages 19-50, so dried figs are a small helper, not a replacement for dairy, sesame, tahini or calcium-set tofu.
• Potassium. With 680 mg per 100 g, dried figs sit close to dried apricots and raisins, foods that NIH lists among good potassium sources. The adequate intake is 3,400 mg a day for men and 2,600 mg for women.
• A whole-food sweetener. Chopped dried figs can replace part of the sugar in porridge, yogurt or baking, bringing fibre and minerals that plain sugar does not have. The sugar still counts, so keep the amount small.

How to eat figs

• Fresh: wash and eat whole, skin and seeds included. Ripe figs are soft, give slightly when pressed and are best eaten within a day or two; keep them in the fridge.
• With cheese: fresh figs with feta or white brined cheese, a few walnuts and a drizzle of honey make an easy starter or dessert.
• Breakfast: two or three chopped dried figs in porridge or Greek yogurt with cinnamon.
• Baking: soak dried figs in hot water, blend them into a paste and use part of it in place of sugar in muffins or energy balls with almonds.
• Salads and roasts: halved fresh figs go well with rocket, goat cheese and a little olive oil, or roasted for 10-15 minutes as a side for meat.
• Portion: for dried figs, two to three a day is a sensible snack portion for most people.

Who should be careful

• Latex allergy. MedlinePlus lists figs among foods less strongly linked with latex allergy, together with kiwi, peaches and apples. If figs make your mouth itch or swell, talk to an allergist.
• Warfarin. Figs contain some vitamin K: NIH lists 6 µg in a quarter cup of dried figs. That is modest, but NIH advises people on warfarin to keep their vitamin K intake consistent, so avoid sudden large changes in how many figs you eat.
• Kidney disease and potassium. NIH notes that in chronic kidney disease, or with ACE inhibitors, ARBs or potassium-sparing diuretics, potassium can build up in the blood even at normal intakes. Dried figs are potassium-dense, so agree your portion with your doctor or dietitian.
• Blood sugar. Dried figs are almost half sugar by weight. People with diabetes can still eat them, but count them as part of the carbohydrate in the meal.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, fresh figs are favourable for Vata and dried ones are to be avoided; figs are favourable for Pitta; for Kapha, fresh figs are best avoided and dried ones are fine in moderation. This is a traditional system, not evidence from clinical studies.

Related entries and articles

• Dates – another dried fruit rich in potassium
• Walnuts – the classic partner for figs
• Greek yogurt – for breakfast with figs
• Feta cheese – salty contrast for sweet figs
• Oats
• Natural remedies for better digestion
• 7 healthy foods for breakfast

FAQ

How many calories are in a fig?

A medium fresh fig (50 g) has about 37 kcal. One dried fig (8.4 g) has about 21 kcal, so three dried figs give around 63 kcal and 12 g of sugar, according to USDA data.

Are dried figs good for constipation?

They can help as part of a fibre-rich diet: 100 g of dried figs give almost 10 g of fibre, and EFSA considers 25 g of fibre a day adequate for normal bowel function in adults. Add them gradually and drink enough water.

Are figs high in calcium?

For a fruit, yes. Dried figs have 162 mg of calcium per 100 g, fresh figs 35 mg. Three dried figs give about 41 mg, against an adult recommendation of 1,000 mg a day, so figs help but are not a main calcium source.

Sources

1. USDA FoodData Central, SR Legacy: Figs, raw (FDC ID 173021). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Figs, dried, uncooked (FDC ID 174665). fdc.nal.usda.gov
3. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
4. NIH Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals. ods.od.nih.gov
5. NIH Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals. ods.od.nih.gov
6. NIH Office of Dietary Supplements. Vitamin K: Fact Sheet for Health Professionals. ods.od.nih.gov
7. MedlinePlus. Latex allergy – for hospital patients. medlineplus.gov
8. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.