Figs
A honeyed fruit that carries useful calcium and fibre, especially when dried.
Nutrition per 100 g
Standardised to 100 g of figs for fair comparison. Typical serving: 2 medium figs (100 g) — 74 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 74 kcal | 74 kcal | 100 kcal |
| Protein | 0.8 g | 0.8 g | 1.1 g |
| Carbohydrate | 19.2 g | 19.2 g | 25.9 g |
| Fat | 0.3 g | 0.3 g | 0.4 g |
| Fibre | 2.9 g | 2.9 g | 3.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of figs, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 7 µg | 7 µg | <1% |
| Vitamin C | 2 mg | 2 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.11 mg | 0.11 mg | <1% |
| Vitamin K | 4.7 µg | 4.7 µg | 4% |
| Thiamin | 0.06 mg | 0.06 mg | 5% |
| Riboflavin | 0.05 mg | 0.05 mg | 4% |
| Niacin | 0.4 mg | 0.4 mg | 3% |
| Vitamin B6 | 0.11 mg | 0.11 mg | 6% |
| Folate | 6 µg | 6 µg | 2% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.3 mg | 0.3 mg | 6% |
| Choline | 4.7 mg | 4.7 mg | <1% |
| Minerals | |||
| Calcium | 35 mg | 35 mg | 3% |
| Iron | 0.37 mg | 0.37 mg | 2% |
| Magnesium | 17 mg | 17 mg | 4% |
| Phosphorus | 14 mg | 14 mg | 1% |
| Potassium | 232 mg | 232 mg | 5% |
| Sodium | 1 mg | 1 mg | <1% |
| Zinc | 0.15 mg | 0.15 mg | 1% |
| Selenium | 0.2 µg | 0.2 µg | <1% |
| Copper | 0.07 mg | 0.07 mg | 8% |
| Manganese | 0.13 mg | 0.13 mg | 6% |
Source: USDA FoodData Central — Figs, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat figs?
- One of the few fruits supplying meaningful calcium.
- Fibre and natural sugars make it a good pre-exercise snack.
- Pairs well with salty cheese for a balanced plate.
How to include it
- Halve and grill until the edges caramelise.
- Serve with ricotta and walnuts.
- Chop dried figs into porridge.
Things to consider
- Dried figs are around four times as calorie-dense.
- High fructose load can trouble people with IBS.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- protein
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