Calories in Figs: Fresh vs Dried Nutrition Breakdown
One medium fresh fig has about 37 calories, while one dried fig has about 47 calories. See the full nutrition comparison with expert FAQ.
Figs are an ancient fruit prized for their honey-like sweetness and unique texture. They are available both fresh and dried, with significantly different nutrition profiles. Fresh figs are lower in calories and sugar, while dried figs are more calorie-dense but richer in minerals like calcium, iron, and potassium.
Fresh figs — calories by serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Calcium |
|---|---|---|---|---|---|---|
| 1 small fig | ~40 g | 30 kcal | 8 g | 6 g | 1.2 g | 1% DV |
| 1 medium fig | ~50 g | 37 kcal | 10 g | 8 g | 1.4 g | 2% DV |
| 1 large fig | ~64 g | 47 kcal | 12 g | 10 g | 1.9 g | 2% DV |
| 100 g | 100 g | 74 kcal | 19 g | 16 g | 2.9 g | 4% DV |
Dried figs — calories by serving size:
| Serving | Weight | Calories | Carbs | Sugar | Fiber | Calcium |
|---|---|---|---|---|---|---|
| 1 dried fig | ~8 g | 21 kcal | 5 g | 4 g | 0.8 g | 1% DV |
| 3 dried figs | ~24 g | 63 kcal | 16 g | 12 g | 2.3 g | 3% DV |
| 1/4 cup | ~38 g | 99 kcal | 25 g | 19 g | 3.7 g | 5% DV |
| 100 g | 100 g | 249 kcal | 64 g | 48 g | 9.8 g | 16% DV |
Figs are one of the richest plant sources of calcium, particularly in dried form. They also contain meaningful amounts of potassium, magnesium, and manganese.
Frequently Asked Questions (FAQ)
How many calories are in a fresh fig?
One medium fresh fig (about 50 grams) contains approximately 37 calories. It provides 10 grams of carbohydrates, 8 grams of natural sugar, and 1.4 grams of fiber. Fresh figs are about 79% water, which keeps their calorie count relatively low compared to dried figs.
How do dried figs compare to fresh nutritionally?
Dried figs are about 3.4 times more calorie-dense than fresh figs (249 vs. 74 calories per 100 grams). The drying process removes water, concentrating sugars, calories, and minerals. Dried figs have significantly more calcium (16% DV vs. 4% DV per 100 g), iron, and potassium than fresh figs. However, they also have much more sugar — 48 grams vs. 16 grams per 100 grams.
Are figs high in calcium?
Yes, figs are among the best fruit sources of calcium. Dried figs provide about 162 mg of calcium per 100 grams — roughly 16% of the daily value. This makes them particularly valuable for people who are lactose intolerant or vegan. Five dried figs provide about as much calcium as half a glass of milk.
Are figs good for digestive health?
Figs are excellent for digestion. They are rich in both soluble and insoluble fiber, which promotes regular bowel movements and supports gut health. Dried figs are particularly high in fiber, with about 10 grams per 100 grams. Figs also contain the enzyme ficin, which helps break down proteins and supports digestive function.
How should you store fresh figs?
Fresh figs are highly perishable and should be refrigerated immediately after purchase. They typically last only 2–3 days in the refrigerator. For longer storage, fresh figs can be frozen — spread them on a baking sheet to freeze individually, then transfer to a freezer bag. Dried figs last much longer, storing well in a cool, dark place for up to 6 months or in the refrigerator for up to a year.
How many calories are in a fresh fig?
How do dried figs compare to fresh nutritionally?
Are figs high in calcium?
Are figs good for digestive health?
How should you store fresh figs?
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