Food guide

Dried Figs

Chewy dried figs that supply more calcium and fibre than most dried fruit.

FruitFibre-RichPlant-Based

Dried Figs, a nutrient-dense fruit food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of dried figs, dried for fair comparison. Typical serving: 40 g dried — 100 kcal per 40 g serving.

Nutrition information for Dried Figs
Nutrient	Per 100 g	Per serving (40 g)	Per 100 kcal
Energy	250 kcal	100 kcal	100 kcal
Protein	3.3 g	1.3 g	1.3 g
Carbohydrate	64 g	25.6 g	25.6 g
Fat	1 g	0.4 g	0.4 g
Fibre	9.8 g	3.9 g	3.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of dried figs, with a typical serving and FDA Daily Value for adults.

Micronutrients for Dried Figs
Nutrient	Per 100 g	Per serving (40 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	1.2 mg	0.48 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.35 mg	0.14 mg	2%
Vitamin K	15.6 µg	6.2 µg	13%
Thiamin	0.085 mg	0.034 mg	7%
Riboflavin	0.082 mg	0.033 mg	6%
Niacin	0.62 mg	0.25 mg	4%
Vitamin B6	0.11 mg	0.044 mg	6%
Folate	9 µg	3.6 µg	2%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.43 mg	0.17 mg	9%
Choline	15.8 mg	6.3 mg	3%
Minerals
Calcium	162 mg	64.8 mg	12%
Iron	2 mg	0.8 mg	11%
Magnesium	68 mg	27.2 mg	16%
Phosphorus	67 mg	26.8 mg	5%
Potassium	680 mg	272 mg	14%
Sodium	10 mg	4 mg	<1%
Zinc	0.55 mg	0.22 mg	5%
Selenium	0.6 µg	0.24 µg	1%
Copper	0.29 mg	0.12 mg	32%
Manganese	0.51 mg	0.2 mg	22%

Source: USDA FoodData Central — Figs, dried, uncooked

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat dried figs?

Micronutrients for relatively few calories when portions stay reasonable.
Chewy dried figs that supply more calcium and fibre than most dried fruit.

How to include it

Eat as it is, or pair with yogurt or oats for protein.
Typical pairing ideas: Walnuts, Goat cheese, Yogurt.

Things to consider

Dried foods are calorie-dense; weigh a portion rather than eating from the bag.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.