Dried figs vs figs: which is healthier?

They are about equally nutrient-dense: dried figs scores 57/100 and figs 56/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Dried figs

57/100Moderate nutrient density

249 kcal per 100 g. 2 figs: 17 g

Figs

56/100Moderate nutrient density

74 kcal per 100 g. 2 medium figs: 100 g

Which to pick for your goal

Fewer caloriesFigs249 vs 74 kcal per 100 g
More proteinDried figs3.3 vs 0.8 g per 100 g
More fiberDried figs9.8 vs 2.9 g per 100 g
Less sugarFigs48 vs 16 g per 100 g
More potassiumDried figs680 vs 232 mg per 100 g
Less saturated fatAbout even0.1 vs <0.1 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Dried figs, 100 g	Figs, 100 g	Dried figs, 17 g	Figs, 100 g
Calories	249 kcal	74 kcal	42 kcal	74 kcal
Protein	3.3 g	0.8 g	0.6 g	0.8 g
Carbohydrates	64 g	19 g	11 g	19 g
Sugars	48 g	16 g	8.1 g	16 g
Fiber	9.8 g	2.9 g	1.6 g	2.9 g
Fat	0.9 g	0.3 g	0.2 g	0.3 g
Saturated fat	0.1 g	<0.1 g	<0.1 g	<0.1 g
Vitamin C	1.2 mg	2 mg	0.2 mg	2 mg
Vitamin A	0 µg	7 µg	0 µg	7 µg
Potassium	680 mg	232 mg	114 mg	232 mg
Iron	2 mg	0.4 mg	0.3 mg	0.4 mg
Calcium	162 mg	35 mg	27 mg	35 mg
Magnesium	68 mg	17 mg	11 mg	17 mg
Sodium	10 mg	1 mg	1.7 mg	1 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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