1 serving (50 grams) contains 124 calories, 1.6 grams of protein, 0.5 grams of fat, and 31.9 grams of carbohydrates.
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Nutrition Information
Calories |
373.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.4 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 15.0 mg | 0% | |
| Total Carbohydrates | 95.9 g | 34% | |
| Dietary Fiber | 14.7 g | 52% | |
| Sugars | 71.9 g | ||
| protein | 5.0 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 243.2 mg | 18% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 1021.0 mg | 21% | |
* 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
Source of Calories
About Dry figs
Dry figs, derived from the common fig tree (Ficus carica), are native to the Mediterranean and parts of Asia, but are now enjoyed globally. These dried fruits are a popular addition to Middle Eastern, Mediterranean, and Indian cuisines, often used in desserts, salads, or as a snack. Nutritionally, dry figs are rich in dietary fiber, natural sugars, and essential minerals like potassium, calcium, magnesium, and iron. They also contain small amounts of vitamin K and antioxidants such as polyphenols. Due to their nutrient density, dry figs are a compact and energizing food with both culinary and health applications.
Health Benefits
- Rich dietary fiber content (3.7g per 100g) promotes digestive health and may help prevent constipation.
- High potassium levels (680 mg per 100g) support heart health by helping regulate blood pressure.
- Calcium content (162 mg per 100g) contributes to bone health and prevents osteoporosis.
- Significant iron content (2.03 mg per 100g) supports the body's oxygen transport and prevents anemia.
- Antioxidants like polyphenols help reduce oxidative stress and protect cells against damage.
Dietary Considerations
Selection and Storage
Store dry figs in an airtight container in a cool, dark place or refrigerate for extended freshness. Always inspect for mold or excessive drying before consuming.
Common Questions About Dry figs Nutrition
Are dry figs high in calories and sugar?
Dry figs are relatively high in calories and natural sugar. A 100-gram serving of dry figs contains around 249 calories and approximately 48 grams of natural sugar, making them a concentrated source of energy.
Are dry figs suitable for a keto or low-carb diet?
Dry figs are not ideal for a keto or low-carb diet due to their high carbohydrate content. A single dried fig contains about 5.4 grams of carbohydrates, which can quickly add up and exceed the carbohydrate limit of these diets.
What are the health benefits of eating dry figs?
Dry figs are a rich source of dietary fiber, providing about 9.8 grams per 100 grams, which can aid digestion and promote gut health. They are also high in potassium, calcium, and vitamin K, which support bone health and heart function. However, their high sugar content warrants moderate consumption, especially for individuals with diabetes.
What is the recommended portion size for dry figs?
A recommended portion size for dry figs is 3-5 figs (approximately 40-50 grams) per day. This amount provides a good balance of fiber, vitamins, and minerals without excessive calorie or sugar intake.
How do dry figs compare to fresh figs nutritionally?
Dry figs are more calorie-dense than fresh figs due to the removal of water during drying. For example, 100 grams of dry figs have around 249 calories, while fresh figs provide only about 74 calories for the same weight. However, dry figs have concentrated nutrients like fiber and minerals, making them a more compact source of nutrition.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
