Figues

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 (238.1g)

Calories		176.2
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		45.7 g	16%
	Dietary Fiber	6.9 g	24%
	Sugars	38.7 g
protein		1.8 g	3%
Vitamin D		0 mcg	0%
Calcium		83.3 mg	6%
Iron		0.9 mg	5%
Potassium		552.4 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: 6 cal (3.2%)

Protein: 7 cal (3.7%)

Carbs: 182 cal (93.1%)

About Figues

Figs are small, nutrient-rich fruits native to the Mediterranean and Western Asia. They have been a key ingredient in Middle Eastern and Mediterranean cuisines for centuries and are valued for their natural sweetness and versatility. Fresh figs are soft, slightly chewy, and packed with tiny seeds that add texture, while dried figs are often used as a shelf-stable alternative. Nutritionally, figs are low in calories at 74 calories per 100 grams, providing 2.9 grams of fiber, 35 mg of calcium, and 0.37 mg of iron. They are also a good source of simple carbohydrates, making them an energizing snack, though their fat and protein content are minimal. Figs contain no vitamin D but offer some vitamin C for immune support. Their unique nutrient profile makes them a healthy addition to various diet types.

Health Benefits

• Support bone health due to calcium, providing 35 mg per 100 grams.
• Aid digestion with dietary fiber content of 2.9 grams per 100 grams.
• Boost energy levels through carbohydrates, offering 19.18 grams per 100 grams.

Dietary Considerations

Allergens: Contains None known

Suitable for: Vegan, vegetarian, gluten-free

Not suitable for: Low-carb

Selection and Storage

Store fresh figs in the refrigerator for up to one week, and keep dried figs in a cool, dry place for several months.

Common Questions About Figues Nutrition

Are figs high in protein?

Figs are not a significant source of protein, containing only 0.75 grams of protein per 100 grams. While they are a nutritious fruit, they are better known for their carbohydrate and fiber content rather than their protein levels.

Can I eat figs on a keto diet?

Figs are not ideal for a strict keto diet due to their high carbohydrate content. A 100-gram serving of figs contains 19.18 grams of carbs, of which 16.26 grams are sugars, which can quickly exceed the carb limit for ketosis.

What are the health benefits of eating figs?

Figs provide several health benefits as they are rich in dietary fiber (2.9 grams per 100 grams) which supports digestive health. They also contain essential nutrients such as calcium, potassium, and magnesium, contributing to bone health and heart function. However, their high natural sugar content may require caution for those managing blood sugar levels.

What is the recommended serving size for figs?

A typical serving size for fresh figs is about 2-3 medium figs (approximately 100 grams). This serving provides 74 calories, making them a healthy snack in moderation. Due to their natural sugar content, it's best to pair them with a source of protein or fat for a balanced snack.

How do figs compare to dates in terms of nutrition?

Figs are generally lower in calories and sugar compared to dates. A 100-gram serving of figs has 74 calories and 16.26 grams of sugar, whereas the same amount of dates provides around 277 calories and 66 grams of sugar. Figs are also higher in fiber compared to dates, making them a slightly healthier choice for those watching their sugar intake.

Data Sources & Scientific References