How healthy are dried figs?

Are dried figs healthy? Yes, in small portions. Dried figs score 57/100 on the HowHealthyIs Score: 100 g provide 249 kcal, 9.8 g fiber and 68 mg magnesium. Dried figs are rich in fiber and potassium and, unusually for fruit, bring a useful amount of calcium; their sweetness comes from the fruit itself. Source: USDA FoodData Central.

  • High in fiber
  • High in potassium
  • High in natural sugar
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Dried figs rank higher than 57% of them.

Counts in favor (% daily value per 100 kcal)

  • Fiber14%
  • Magnesium7%
  • Potassium6%
  • Calcium5%
  • Iron5%
  • Protein3%
  • Vitamin E1%
  • Vitamin C1%
  • Vitamin A0%

Counts against

  • Saturated fat0%
  • Added sugars0%
  • Sodium0%

Raw NRF9.3: 40 minus 0 = 40. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in dried figs?

Calories42kcal
Protein0.6g
Carbohydrates11g
Fat0.2g
Fiber1.6g
Sugars8.1g
Nutrition facts for dried figs. Per 100 g and for the selected portion (17 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories249 kcal42 kcal
Protein3.3 g0.6 g1%
Carbohydrates64 g11 g4%
Fiber9.8 g1.6 g6%
Sugars48 g8.1 g
Added sugars0 g0 g0%
Fat0.9 g0.2 g0%
Saturated fat0.1 g<0.1 g0%
Omega-3 fats0 g0 g
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C1.2 mg0.2 mg0%
Vitamin D0 µg0 µg0%
Vitamin E0.3 mg<0.1 mg0%
Vitamin K16 µg2.6 µg2%
Vitamin B120 µg0 µg0%
Folate9 µg1.5 µg0%
Minerals
Calcium162 mg27 mg2%
Iron2 mg0.3 mg2%
Potassium680 mg114 mg2%
Magnesium68 mg11 mg3%
Zinc0.6 mg<0.1 mg1%
Sodium10 mg1.7 mg0%

Source: USDA FoodData Central, "Figs, dried, uncooked" (FDC 174665). Values rounded.

Why are dried figs good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use them

  • With cheese, yogurt or a handful of walnuts
  • Chopped into oatmeal or baking instead of sugar

What should you watch out for?

  • Calorie-dense and easy to eat in large amounts; a big portion can loosen stools. They can stick to teeth, so rinse or brush afterwards.

Which fruits score higher?

Other fruits with more nutrition per calorie. Variety matters more than picking one winner.

Jackfruit

95 kcal per 100 g

63

Source of potassium, Source of vitamin C

Goji berries

349 kcal per 100 g

63

High in fiber, High in vitamin C

Canned peaches in juice

44 kcal per 100 g

64

Low fat

How do dried figs compare?

Common questions about dried figs

How many calories are in dried figs?
100 g of dried figs has 249 kcal. A typical portion, 2 figs (17 g), has about 42 kcal.
How much protein is in dried figs?
Dried figs have 3.3 g of protein per 100 g, or about 0.6 g in 2 figs.
Are dried figs good for weight loss?
Dried figs are fairly calorie-dense (249 kcal per 100 g), so portion size matters more than the food itself. 2 figs is about 42 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Figs, dried, uncooked", FDC ID 174665. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated
Data source
USDA FoodData Central, entry 174665. Not individually reviewed by a dietitian. How we check

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More: Fruits ranked, foods high in fiber.