How healthy are figs?
Are figs healthy? Yes, in sensible portions. Figs score 46/100 on the HowHealthyIs Score: 100 g provide 74 kcal and 2.9 g fiber. Fresh figs bring fiber, potassium and a little calcium; they are sweet but moderate in calories. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Figs rank higher than 46% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber14%
- Potassium7%
- Magnesium5%
- Calcium4%
- Vitamin C3%
- Iron3%
- Protein2%
- Vitamin A1%
- Vitamin E1%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 40 minus 0 = 39. 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 figs?
Calories74kcal
Protein0.8g
Carbohydrates19g
Fat0.3g
Fiber2.9g
Sugars16g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 74 kcal | 74 kcal | |
| Protein | 0.8 g | 0.8 g | 2% |
| Carbohydrates | 19 g | 19 g | 7% |
| Fiber | 2.9 g | 2.9 g | 10% |
| Sugars | 16 g | 16 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 7 µg | 7 µg | 1% |
| Vitamin C | 2 mg | 2 mg | 2% |
| Vitamin E | 0.1 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 35 mg | 35 mg | 3% |
| Iron | 0.4 mg | 0.4 mg | 2% |
| Potassium | 232 mg | 232 mg | 5% |
| Magnesium | 17 mg | 17 mg | 4% |
| Sodium | 1 mg | 1 mg | 0% |
Source: USDA FoodData Central, "Figs, raw" (FDC 173021). Values rounded.
Why are figs good for you?
- 2.9 g fiber in 2 medium figs, 10% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use them
- Cheese boards
- Salads and oatmeal
What should you watch out for?
- Dried figs are about three to four times more calorie-dense than fresh.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.
How do figs compare?
Common questions about figs
How many calories are in figs?
100 g of figs has 74 kcal. A typical portion, 2 medium figs (100 g), has about 74 kcal.
How much protein is in figs?
Figs have 0.8 g of protein per 100 g, or about 0.8 g in 2 medium figs.
Are figs good for weight loss?
Figs are low in calories (74 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.