Nutrition for Figs

Calories, Protein, Vitamins and More

image of figs source

Figs Nutrition Summary

One fig (64 grams or 2.26 oz) contains 47 calories and 0.5 grams of protein. Figs consists of 79% water, 19% carbohydrates, and less than 1% of protein or fat.

Figs are an excellent source of a few nutrients, including potassium. It also contains significant amounts of carbohydrates, dietary fiber and calcium.

In one fig:

  • Calories: 47
  • Protein: 0.5 g
  • Sugar: 10.4 g
  • Dietary fiber: 1.9 g
  • Fat: 0.2 g
  • Sodium: 0.6 mg
There is no significant amounts of saturated fat or cholesterol in figs.

See the Figs Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Figs, raw.

Calories in Figs

Figs have 47 calories per fig or 73 calories for every 100 grams. Most of its calories are from carbohydrates.

93% of calories in figs are from carbohydrates, 4% of calories are from protein and 3% of calories are from fat.

Calories from Carbs

The majority, or 93% of the calories in figs are from carbohydrates. The carbs in figs are mostly in the form of dietary fiber and sugar (15% and 85%). An excellent high-fiber food, a single fig contains 7% of recommended daily values or 1.9 grams of dietary fiber.

  • Dietary fiber: 1.9 g
  • Sugar: 10.4 g
There is no significant amounts of starch in figs.

Calories from Fat

A small portion, or 3% the calories in Figs are from fat. Figs are very low in total fat, with 0.2 grams per fig. Most of the fat in figs are healthier unsaturated fats.

Figs are cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Saturated fat: < 0.1 g
  • Monounsaturated fat: < 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol or trans fat in figs.

Omega-6 in Figs

A source of omega-6 fatty acids, every fig of figs contain a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in figs come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.09 g

Calories Similar to Figs

Some other fruits or fruit juices with similar calories to figs by weight:

Protein in Figs

A single fig contains 0.5 grams of protein. Figs are relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

  • Protein: 0.48 g
  • Leucine: 0.02 g
  • Lysine: 0.02 g
  • Valine: 0.02 g
There is no significant amounts of tryptophan, threonine, isoleucine, methionine, phenylalanine or histidine in figs.

Protein Similar to Figs

Some other fruits or fruit juices with similar amounts of protein to figs by weight:

Vitamins and Minerals in Figs

An good source of nutrients, figs contain abundant amounts of potassium. In fact, a single fig contains 6% of recommended daily values or 148.5 milligrams of potassium.

Vitamins in figs (1 large):
  • Vitamin a: 4.5 ug
  • Thiamin: < 0.1 mg
  • Riboflavin: < 0.1 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 1.3 mg
  • Vitamin e: 0.1 mg
  • Folate: 3.8 ug
  • Vitamin k: 3 ug
Minerals in figs (1 large):
  • Calcium: 22.4 mg
  • Potassium: 148.5 mg
  • Iron: 0.2 mg
  • Magnesium: 10.9 mg
  • Zinc: 0.1 mg
  • Selenium: 0.1 ug
  • Phosphorus: 9 mg
  • Copper: < 0.1 mg
  • Manganese: 0.1 mg
  • Choline: 3 mg
There is no significant amounts of pantothenic acid or vitamin b12 in figs.

Similar to Figs for Potassium

Here are some other fruits or fruit juices with similarly abundant amounts of potassium to figs:

Flavonoids and Carotenoids in Figs [3]

Figs contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene and flavonoid quercetin. In one fig of figs:

  • beta-carotene: 54 ug
  • Quercetin: 3.5 mg

Figs Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Figs in Cooking

Figs are in the top 10% of most popular ingredients for recipes. Figs can be consumed raw and is often chopped or halved before cooking or serving. Most recipes call for one or two figs.

Friends and Relatives of Figs

Foods commonly cooked with figs: Other similar relatives:

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