Know what’s on your plate
Dried fig
Calories & nutrition facts
uncooked
Nutrition facts
Per 100 g% DV- Calories 249 kcal —
- Protein 3.3 g 7%
- Carbohydrate 54 g 20%
- Fat 0.9 g 1%
- Saturated fat 0.1 g 1%
- Fibre 9.8 g 35%
- Sugars 48 g —
- Sodium 10 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 1.2 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.35 mg 2%
- Vitamin K 15.6 µg 13%
- Thiamin (B1) 0.09 mg 7%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.62 mg 4%
- Pantothenic acid (B5) 0.43 mg 9%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 9 µg 2%
- Vitamin B12 0 µg 0%
- Choline 15.8 mg 3%
Minerals
- Calcium 162 mg 12%
- Iron 2 mg 11%
- Magnesium 68 mg 16%
- Phosphorus 67 mg 5%
- Potassium 680 mg 14%
- Zinc 0.55 mg 5%
- Copper 0.29 mg 32%
- Manganese 0.51 mg 22%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 249 | 3.3 g | 54 g | 0.9 g |
| 1 × cup | 149 g | 371 | 4.9 g | 81 g | 1.4 g |
| 1 × fig | 8.4 g | 21 | 0.3 g | 4.5 g | 0.1 g |
| 2 × cup | 298 g | 742 | 9.8 g | 161 g | 2.8 g |
| ½ × cup | 74.5 g | 186 | 2.5 g | 40 g | 0.7 g |
| 3 × cup | 447 g | 1113 | 15 g | 242 g | 4.2 g |
| 4 × cup | 596 g | 1484 | 20 g | 322 g | 5.5 g |
Similar foods
- Semi-dried figready-to-eat186 kcal / 100 g
- Dried fig spread194 kcal / 100 g
- Figs70 kcal / 100 g
- Dried whole fruit fig227 kcal / 100 g
- Prunedried, uncooked241 kcal / 100 g
- Dried applesulfured, uncooked243 kcal / 100 g
- Figo111 kcal / 100 g
- Canned fig in syrupin syrup, canned201 kcal / 100 g
- Dehydrated applelow moisture, sulfured, uncooked346 kcal / 100 g
- Prickly pearraw41 kcal / 100 g
Questions about Dried fig
How many dried figs is a sensible portion?
Three or four figs make a handy portion; one average fig weighs about 8 g. They are concentrated and sweet, so pairing them with plain yoghurt or a few nuts makes a more substantial snack.
Do you need to soak dried figs before eating them?
No: dried figs are ready to eat. For a softer texture, cover them with warm water for 10–15 minutes, then drain; the softened fruit is easier to chop into porridge or blend into a paste.
How do you store dried figs once the packet is open?
Keep them in an airtight container in a cool, dry cupboard and use a clean, dry spoon or hand to take them out. If they become unusually damp, mouldy or smell fermented, discard them.
What can you cook with dried figs?
Chop them into porridge, granola or a fruit loaf, or simmer them with red wine, orange peel and spices for a savoury accompaniment to roast meat or cheese. For a quick compote, simmer chopped figs in a little water for about 10 minutes.
Can dried figs replace dates in a recipe?
Usually, yes: use the same weight of dried figs in energy balls, baking or a cooked fruit filling. Figs have small crunchy seeds and a less caramel-like flavour, so blend them with a splash of water if you need a smooth date-style paste.
Why are dried figs crunchy inside?
The tiny crunch comes from the many seeds inside the fig, not from grit or added sugar. Figs are the inverted flower clusters of the fig tree, and the small structures inside hold the flowers and seeds.
Can you eat dried figs straight from the packet?
Yes, dried figs are normally eaten as they are, without cooking. Check the fruit for mould or an off smell, and cut it into small pieces for young children, as whole, sticky dried fruit can be a choking hazard.
Source: USDA FoodData Central 174665 · per 100 g · carbohydrate per EU label, fibre excluded
