Dried figs

Snack

Item Rating: 71/100

1 serving (40 grams) contains 100 calories, 1.3 grams of protein, 0.4 grams of fat, and 25.6 grams of carbohydrates.

Nutrition Information

1 cup (160g)

Calories		398.4
% Daily Value*
Total Fat		1.4 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		16 mg	0%
Total Carbohydrates		102.6 g	37%
	Dietary Fiber	15.7 g	56%
	Sugars	77.8 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.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 12 cal (2.8%)

Protein: 21 cal (4.8%)

Carbs: 410 cal (92.4%)

About Dried figs

Dried figs are nutrient-dense snacks made by dehydrating figs, a fruit that originates from the Mediterranean and Southwest Asia. These sweet, chewy fruits have been used in a variety of cuisines, such as Middle Eastern, Mediterranean, and Indian dishes, often as a dessert ingredient or snack. Nutritionally, dried figs are rich in dietary fiber, natural sugars, and essential minerals like calcium, potassium, and iron. They also contain small amounts of magnesium, vitamin K, and antioxidants, making them a healthy addition to a balanced diet.

Health Benefits

• Support bone health due to their high calcium content, with one serving (about 3-4 dried figs) providing roughly 6% of the daily recommended calcium intake.
• Aid digestion as they are rich in dietary fiber, offering about 4 grams of fiber per 100 grams, which promotes gut health and regular bowel movements.
• Help maintain healthy blood pressure, as they are a good source of potassium (approximately 680mg per 100 grams), which counteracts the effects of sodium.
• Boost iron levels, as one serving of dried figs contains about 2% of the recommended daily intake of iron, which supports oxygen transport in the body.
• Provide antioxidant protection due to their polyphenol content, which helps reduce oxidative stress and inflammation.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb diets, low-fiber diets (for specific medical conditions)

Selection and Storage

Store dried figs in an airtight container in a cool, dry place for up to six months. For extended storage, refrigerate them to preserve freshness.

Common Questions About Dried figs Nutrition

Are dried figs high in protein and calories?

Dried figs are not particularly high in protein, providing about 1 gram of protein per 40-gram serving (approximately 4-5 figs). However, they are calorie-dense, with the same serving containing around 110 calories, mainly from natural sugars.

Can I eat dried figs on a keto or low-carb diet?

Dried figs are not ideal for a keto or low-carb diet as they are high in carbohydrates, with about 26 grams of total carbs per 40-gram serving. They are better suited for diets that can accommodate higher natural sugar intake, such as vegan or vegetarian diets.

What are the health benefits and concerns of eating dried figs?

Dried figs are rich in dietary fiber, providing about 4 grams per serving, which supports digestion and gut health. They also contain potassium, calcium, and iron. However, their high sugar content can be a concern for those with diabetes or those trying to manage blood sugar levels.

What is the recommended portion size for dried figs?

A typical portion size for dried figs is 2-4 figs or about 30-40 grams. This provides a balance of nutrients without excessive sugar or calorie intake, especially for those monitoring portion sizes for overall health or weight management.

How do dried figs compare to fresh figs?

Dried figs are more calorie-dense than fresh figs due to the reduced water content. For example, a fresh fig has about 30 calories, whereas one dried fig has around 20 calories but is smaller and more concentrated in sugar. Dried figs are better for long-term storage, while fresh figs are lower in calories and often preferred for hydration.

Data Sources & Scientific References

1. Dietary Fiber: Essential for a Healthy Diet

   Mayo Clinic

   Dried figs are a high source of dietary fiber; this resource explains the health benefits of dietary fiber in reducing chronic diseases.

   View source →
2. Nutritional benefits of dried fruits: Part of a healthy diet

   Journal of the Academy of Nutrition and Dietetics

   Discusses the nutritional profile and health contributions of dried fruits, including dried figs, as part of a balanced diet.

   View source →