Dried Figs Nutrition Facts: Calories, Fiber and Sugar (USDA)

One dried fig (about 8.4 g) has about 21 calories, 0.8 g of fiber and 4 g of sugars. Per 100 g, dried figs provide 249 kcal, 9.8 g of fiber, 162 mg of calcium and 680 mg of potassium. These figures come from the USDA’s FoodData Central database for uncooked dried figs.

Dried figs nutrition facts

Nutrient	Per fig (8.4 g)	Per 1 oz (28 g)	Per 100 g	% Daily Value per 100 g
Energy	21 kcal	70 kcal	249 kcal (1,041 kJ)	—
Carbohydrate	5.4 g	17.9 g	63.9 g	23%
Dietary fiber	0.8 g	2.7 g	9.8 g	35%
Total sugars	4.0 g	13.4 g	47.9 g	—
Protein	0.3 g	0.9 g	3.3 g	—
Fat	0.1 g	0.3 g	0.9 g	1%
Calcium	13.6 mg	45 mg	162 mg	12%
Iron	0.17 mg	0.57 mg	2.03 mg	11%
Magnesium	5.7 mg	19 mg	68 mg	16%
Potassium	57 mg	190 mg	680 mg	14%
Sodium	0.8 mg	2.8 mg	10 mg	<1%
Vitamin K	1.3 µg	4.4 µg	15.6 µg	13%

Calories and sugar in dried figs

Drying removes most of the water from figs. USDA lists dried figs at about 30% water, so their natural sugars and calories are concentrated: 47.9 g of sugars per 100 g, almost all glucose and fructose. These are the fruit’s own sugars, not added sugar, unless the ingredient list says otherwise. A small handful of three figs is about 25 g and 63 kcal.

Fiber, calcium and potassium

Per 100 g, dried figs provide 9.8 g of dietary fiber, 35% of the Daily Value used on US labels. They also contain more calcium than many dried fruits: 162 mg per 100 g, or 12% of the Daily Value. Potassium is 680 mg per 100 g. A single fig provides small amounts of each, so the numbers add up over a portion rather than a single piece.

Dried figs benefits: what we can say

We stick to the nutrition data. Dried figs are a source of fiber and contain calcium, potassium and magnesium, as the table shows. We don’t make claims about treating or preventing any condition. If you’re thinking about figs for a specific health reason, such as digestion or blood sugar, ask your doctor or a registered dietitian.

Check your pack

Nutrition varies with the variety, how dry the figs are and whether anything has been added, such as rice flour or sugar. The label on your pack is the authority for that product. Our Greek dried figs, 200 g (7 oz) list ingredients and storage on the pack.

Ways to eat them

Eat figs as they come, chop them into porridge, or soften them for baking. See how to soften dried figs, do you remove the stems? and our easy dried fig recipes. Browse the Greek dried figs collection.

Sources

• USDA FoodData Central: Figs, dried, uncooked (FDC 174665)
• USDA FoodData Central: Figs, dried, uncooked, Foundation Foods (FDC 746768)
• FDA: Daily Value on the Nutrition Facts label

Dried figs nutrition: frequently asked questions