Know what’s on your plate
Fig
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 74 kcal —
- Protein 0.8 g 2%
- Carbohydrate 16 g 6%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 2.9 g 10%
- Sugars 16 g —
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 2 mg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg 1%
- Vitamin K 4.7 µg 4%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.11 mg 7%
- Folate (B9) 6 µg 2%
- Vitamin B12 0 µg 0%
- Choline 4.7 mg 1%
Minerals
- Calcium 35 mg 3%
- Iron 0.37 mg 2%
- Magnesium 17 mg 4%
- Phosphorus 14 mg 1%
- Potassium 232 mg 5%
- Zinc 0.15 mg 1%
- Copper 0.07 mg 8%
- Manganese 0.13 mg 6%
- Selenium 0.2 µg 0%
- Iodine 1.5 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 74 | 0.8 g | 16 g | 0.3 g |
| 1 × large (2-1/2" dia) | 64 g | 47 | 0.5 g | 10 g | 0.2 g |
| 1 × medium (2-1/4" dia) | 50 g | 37 | 0.4 g | 8.1 g | 0.2 g |
| 1 × small (1-1/2" dia) | 40 g | 30 | 0.3 g | 6.5 g | 0.1 g |
| 2 × large (2-1/2" dia) | 128 g | 95 | 1 g | 21 g | 0.4 g |
| ½ × large (2-1/2" dia) | 32 g | 24 | 0.2 g | 5.2 g | 0.1 g |
| 3 × large (2-1/2" dia) | 192 g | 142 | 1.4 g | 31 g | 0.6 g |
| 4 × large (2-1/2" dia) | 256 g | 189 | 1.9 g | 42 g | 0.8 g |
Similar foods
Questions about Fig
How can you tell when a fresh fig is ripe?
A ripe fig feels soft and yields gently when pressed, with a fragrant smell and skin that may be slightly wrinkled. Avoid fruit that is sour-smelling, leaking or mouldy.
Do you need to peel figs before eating them?
No. Wash and dry a fresh fig, trim off the stem, then eat the skin and flesh together; the skin is edible. If the skin is tough, you can scoop out the soft centre instead.
How should you store fresh figs?
Keep ripe figs in a single layer in the fridge and eat them within a few days, as they bruise and spoil quickly. Bring them towards room temperature before serving for a fuller flavour.
Can you cook figs, and what goes well with them?
Halve them and roast at 200 °C for about 15 minutes, until soft and lightly caramelised. They pair well with blue cheese, goat’s cheese, honey or toasted nuts, and are often served with cheese or in a tart.
Can you use dried figs instead of fresh figs?
Yes, especially in baking, porridge and savoury stews, but dried figs are much more concentrated and chewy. They provide 249 kcal per 100 g, compared with 74 kcal per 100 g for fresh figs; soak them in warm water if you want them softer.
Are figs good for you as a snack?
A medium fig weighs about 50 g and provides 37 kcal. It makes a sweet snack on its own, or you can pair it with plain yoghurt or a small handful of nuts.
Can you eat figs raw?
Yes. Fresh figs are usually eaten raw; wash them well and remove the stem. Their flesh is soft and full of tiny edible seeds.
Are figs fruit, and how do they grow?
A fig is an unusual fruit: its flowers grow inside the fleshy structure, and the tiny crunchy parts inside are seeds. Fig trees produce a latex-like sap, so avoid rubbing the sap into your eyes or onto sensitive skin.
Source: USDA FoodData Central 173021 · per 100 g · carbohydrate per EU label, fibre excluded
