Dried fig

Fruit

Item Rating: 70/100

1 serving (100 grams) contains 277 calories, 3.3 grams of protein, 0.9 grams of fat, and 63.9 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		443.2
% Daily Value*
Total Fat		1.5 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0.6 g
Cholesterol		0 mg	0%
Sodium		16 mg	0%
Total Carbohydrates		102.2 g	37%
	Dietary Fiber	15.7 g	56%
	Sugars	76.6 g
protein		5.3 g	10%
Vitamin D		0 mcg	0%
Calcium		259.2 mg	19%
Iron		3.2 mg	17%
Potassium		1088 mg	23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Dried fig Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 13 cal (3.0%)

Protein: 21 cal (4.8%)

Carbs: 408 cal (92.2%)

About Dried fig

Dried figs are a preserved form of figs, believed to have originated in the Mediterranean and Middle Eastern regions, where they have been cultivated for thousands of years. Widely used in Mediterranean, Middle Eastern, and Indian cuisines, dried figs are naturally sweet and flavorful. They are a rich source of dietary fiber, essential minerals like potassium and magnesium, calcium, and iron. Additionally, they contain small amounts of B vitamins and antioxidants such as polyphenols, which contribute to their health benefits. One serving of dried figs (about 40g) provides approximately 100 calories, 24g of carbohydrates, 1g of protein, and around 3.7g of dietary fiber, making them an energy-dense and nutrient-packed snack or ingredient.

Health Benefits

• High fiber content (3.7g per 40g serving) supports digestive health and helps maintain regular bowel movements.
• Rich in potassium (about 190mg per serving), which helps regulate blood pressure and supports heart health.
• Good source of calcium (52mg per serving) for maintaining strong bones and preventing osteoporosis.
• Provides iron (0.5mg per serving), aiding in the prevention of iron deficiency anemia.
• Contains antioxidants like polyphenols, which combat free radicals and reduce inflammation in the body.

Dietary Considerations

Allergens: Contains None unless individual has a specific sensitivity to figs.

Suitable for: Vegan, vegetarian, gluten-free, lactose-free, mediterranean diet

Not suitable for: Low-carb diets, diabetic individuals (if eaten in large quantities due to high natural sugar content)

Selection and Storage

Store dried figs in an airtight container in a cool, dry place for up to six months or in the refrigerator to extend freshness. Rehydrate by soaking in warm water if softer texture is desired.

Common Questions About Dried fig Nutrition

What is the nutritional content of dried figs?

Dried figs are rich in dietary fiber, providing about 3.7 grams per ounce (28 grams). They also contain approximately 70 calories, 0.8 grams of protein, and 0.3 grams of fat per ounce. Additionally, they are a good source of essential minerals like calcium, magnesium, and potassium, as well as small amounts of vitamins such as vitamin K and vitamin B6.

Are dried figs suitable for a keto or low-carb diet?

Dried figs are not ideal for a keto or strict low-carb diet as they are relatively high in natural sugars. A single dried fig contains about 11 grams of carbohydrates, most of which are natural sugars, making it difficult to fit them into a typical keto macronutrient ratio.

What are the health benefits of eating dried figs?

Dried figs offer several health benefits, including improved digestive health due to their high fiber content. They are a good source of antioxidants, which can help reduce oxidative stress, and their calcium and magnesium content supports bone health. However, their high natural sugar content can be a concern for individuals managing blood sugar levels.

What is the recommended serving size for dried figs?

A typical serving size for dried figs is about 2-3 figs, which equals roughly 40-60 grams or 100-150 calories. This moderate portion size allows you to enjoy their nutritional benefits without consuming excessive sugar or calories.

How do dried figs compare to fresh figs nutritionally?

Dried figs have a more concentrated nutrient and calorie content compared to fresh figs because they are dehydrated. For example, one fresh fig contains about 30 calories and 8 grams of carbohydrates, while a single dried fig contains around 21 calories and 11 grams of carbohydrates. Dried figs also have higher fiber and mineral levels due to the reduced water content, but they are less hydrating compared to fresh ones.

Data Sources & Scientific References

1. USDA FoodData - Dried fig Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →