Figue

Fruit

Item Rating: 80/100

1 serving (50 grams) contains 37 calories, 0.4 grams of protein, 0.1 grams of fat, and 9.6 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		175.1
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		4.7 mg	0%
Total Carbohydrates		45.4 g	16%
	Dietary Fiber	6.6 g	23%
	Sugars	37.9 g
protein		1.9 g	3%
Vitamin D		0 mcg	0%
Calcium		85.2 mg	6%
Iron		0.9 mg	5%
Potassium		548.9 mg	11%

* 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: 4 cal (2.3%)

Protein: 7 cal (3.9%)

Carbs: 181 cal (93.8%)

About Figue

Figs are small, bell-shaped fruits originating from the Mediterranean and Western Asia, now globally cultivated. They are native to countries such as Turkey and Greece, where they are a staple in both fresh and dried forms within traditional cuisine. Nutritionally, figs are low in calories (74 per 100g), fat (0.2g), and protein (0.8g), but are rich in carbohydrates (19.2g), dietary fiber (2.8g), and essential micronutrients like calcium (36mg) and iron (0.4mg). Their natural sweetness makes them popular in desserts, smoothies, or as a healthy snack filled with vitamins and minerals like Vitamin C (4mg). They are valued for their distinct honey-like flavor and tender texture.

Health Benefits

• Figs are high in dietary fiber (2.8g per 100g), which supports healthy digestion and helps regulate bowel movements.
• Figs provide calcium (36mg per 100g) essential for maintaining bone density and strong teeth.
• The iron content (0.4mg per 100g) in figs contributes to the production of hemoglobin and supports oxygen transport in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-carb, diabetic (in excess consumption)

Selection and Storage

Store fresh figs in the refrigerator for 3-5 days and consume promptly; dried figs can be kept in a cool, dry place for months in an airtight container.

Common Questions About Figue Nutrition

Are figs high in protein?

Figs are not considered high in protein. A medium-sized fig contains approximately 0.8 grams of protein, making them better suited as a source of energy and fiber rather than protein for your diet.

Can I eat figs on a keto diet?

Figs are not ideal for a keto diet due to their relatively high carbohydrate content. A single medium fig contains around 19.2 grams of carbs, including 16 grams of sugar, which can quickly exceed daily carb limits for those following a strict ketogenic plan.

What are the health benefits of eating figs?

Figs are a great source of dietary fiber, offering 2.8 grams per fig, which supports digestive health and regularity. They also contain essential nutrients like potassium, calcium, and magnesium, which contribute to heart and bone health. However, their high sugar content should be moderated, especially in individuals managing blood sugar levels.

How many figs should I eat in a serving?

A typical serving size is 2-3 medium figs, which provides approximately 150-222 calories and around 38-57 grams of carbohydrates. For balanced nutrition, it's best to pair figs with sources of protein or healthy fats to stabilize blood sugar.

Are figs better than dates for a healthy snack?

Figs and dates are both nutrient-dense but differ slightly. Figs are lower in calories and sugar compared to dates, providing 74 calories and 16 grams of sugar per fig versus approximately 120 calories and 27 grams of sugar in dates. Depending on your dietary goals, figs might be a better option if you are looking for a lower-sugar choice.

Data Sources & Scientific References