Know what’s on your plate
Dried fig
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 256 kcal —
- Protein 3.3 g 7%
- Carbohydrate 54 g 20%
- Fat 0.9 g 1%
- Saturated fat 0.2 g 1%
- Fibre 9.3 g 33%
- Sugars 54 g —
- Sodium 87 mg 4%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 13.3 µg 1%
- Vitamin C 1.2 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.32 mg 2%
- Vitamin K 15.6 µg 13%
- Thiamin (B1) 0.09 mg 7%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 0.75 mg 5%
- Pantothenic acid (B5) 0.44 mg 9%
- Vitamin B6 0.12 mg 7%
- Biotin (B7) 1 µg 3%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 15.8 mg 3%
Minerals
- Calcium 193 mg 15%
- Iron 2.2 mg 12%
- Magnesium 92 mg 22%
- Phosphorus 83.1 mg 7%
- Potassium 1010 mg 21%
- Zinc 0.9 mg 8%
- Copper 0.24 mg 27%
- Manganese 0.51 mg 22%
- Selenium 2 µg 4%
- Iodine 1.1 µg 1%
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Questions about Dried fig
How do you soften dried figs for cooking?
Cover them with boiling water and leave for 10–15 minutes, then drain. For a richer flavour, simmer them in water, tea or wine for about 10 minutes; use the soaking liquid in a sauce or porridge.
How should you store dried figs?
Keep them in an airtight container in a cool, dry cupboard, away from sunlight. Once opened, refrigerate them if your kitchen is warm or humid, and use them promptly if they become sticky, smell fermented or show mould.
What goes well with dried figs?
Their honeyed sweetness works well with sharp or salty flavours: try them with blue cheese, goat’s cheese, walnuts or almonds. Chopped dried figs also add chewiness to porridge, yoghurt and salads.
Which well-known dishes use dried figs?
Dried figs are often cooked in North African tagines with spices and savoury ingredients such as lamb or chickpeas. They also work in fruit cakes, puddings and compotes; chop them small so they soften evenly.
Can you use dried apricots instead of dried figs?
Yes, especially in a tagine, cake or compote. Dried apricots are usually tangier and firmer, so chop them to a similar size and give them extra soaking time if they are particularly dry.
How many dried figs make a portion?
About three medium dried figs, roughly 30 g, make a practical portion. That provides 77 kcal; dried figs are concentrated, so a small handful is easy to eat quickly.
Are dried figs a good source of fibre?
Yes. A 30 g portion provides 2.8 g of fibre, making dried figs a source of fibre. Add them to porridge or yoghurt, or eat them with nuts for a more substantial snack.
How can you tell if dried figs are good quality?
Choose figs that are pliable and feel slightly soft, not rock-hard, wet or mouldy. A light sugary bloom on the skin can occur naturally; avoid figs with a sour or fermented smell.
Source: Frida (Denmark) 348 · per 100 g · carbohydrate per EU label, fibre excluded
