Figs are one of nature’s most ancient fruits, often celebrated for their sweet, honey-like taste and dense nutritional profile. Whether you’re enjoying them fresh, dried, or blended into smoothies, understanding the calories in figs, nutrition facts, and health benefits can help you make smarter dietary choices.
In this post, we’ll break down exactly how many calories are in figs, what nutrients they contain, how many you can eat in a day, and why they deserve a spot in your balanced diet.
Calories in Figs: How Many Are in One?
Let’s start with the basics. If you’re counting calories or watching your sugar intake, it’s good to know exactly what you’re getting:
- One fresh fig (approx. 50g): ~37 calories
- One dried fig (approx. 8.4g): ~21 calories
Fresh figs have fewer calories than dried ones due to their higher water content. Dried figs are more calorie-dense because the natural sugars become concentrated during the drying process.
Nutrition in Figs: More Than Just a Sweet Treat
Here’s a quick snapshot of the nutritional value of figs (per 100g fresh):
- Calories: 74
- Carbohydrates: 19g
- Sugars: 16g
- Fiber: 2.9g
- Protein: 0.75g
- Fat: 0.3g
- Calcium: 35mg
- Potassium: 232mg
- Magnesium: 17mg
- Vitamin K: 4.7 mcg
Figs are rich in natural fiber, potassium, and antioxidants, making them excellent for gut health and heart function.
Health Benefits of Eating Figs
1. Supports Digestive Health
Figs are loaded with dietary fiber, which helps prevent constipation and supports a healthy digestive system. Regular consumption can promote a balanced gut microbiome.
2. Good for Heart Health
With a good dose of potassium and magnesium, figs help regulate blood pressure. The antioxidants in figs may also lower triglyceride levels and reduce inflammation.
3. Natural Sweetener for Weight Management
Figs are naturally sweet and can help satisfy sugar cravings without added refined sugar. Just be mindful of portion sizes, especially with dried figs.
4. Rich in Antioxidants
Figs contain polyphenols and flavonoids, which combat oxidative stress and may reduce the risk of chronic diseases like cancer and diabetes.
5. Bone Support
Figs offer a modest amount of calcium and magnesium—two minerals crucial for bone strength, especially in aging adults.
People Also Ask
How many figs can I eat a day?
For most people, 2–3 fresh figs per day is a healthy portion, providing fiber and nutrients without excessive sugar. If you’re eating dried figs, stick to 2 pieces to keep your sugar intake in check.
How many calories are in 1 fig?
A single fresh fig contains about 37 calories, while a dried fig has around 21 calories.
What are the benefits of eating figs?
Figs aid digestion, support heart health, help manage blood sugar, and offer antioxidants that boost immunity. Their fiber and low-fat content make them ideal for healthy snacking.
What is the nutritional value of figs?
Figs provide fiber, potassium, magnesium, calcium, and vitamin K. They’re also low in fat and protein but rich in natural sugars—especially in their dried form.
Fresh vs. Dried Figs: Which Is Better?
Both fresh and dried figs offer health benefits, but they serve different dietary purposes:
- Fresh figs are hydrating, lower in calories, and better for weight-conscious eaters.
- Dried figs are convenient, more calorie-dense, and rich in antioxidants but should be eaten in moderation due to their sugar content.
Pro tip: When choosing dried figs, opt for unsweetened, unsulfured varieties to avoid unnecessary additives.
Best Ways to Enjoy Figs
Here are a few healthy ways to include figs in your diet:
- Slice fresh figs over Greek yogurt for a fiber- and protein-rich snack.
- Chop dried figs into your oatmeal or granola for natural sweetness.
- Add figs to salads for a gourmet twist—pairs beautifully with goat cheese and arugula.
- Use figs in baking as a refined sugar alternative in muffins, bars, or breads.
Final Thoughts
Whether fresh or dried, figs are a nutrient-rich, delicious fruit that can support your overall health. Knowing the calories in figs, nutrition facts, and health benefits allows you to enjoy them with intention—whether you’re aiming to support digestion, boost energy, or simply enjoy nature’s candy without the guilt.
If you’re building a healthy meal plan, figs are an excellent addition—sweet, versatile, and loaded with benefits from head to toe.