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Black Fig Calories
Rich in fiber, potassium, and antioxidants. Contains natural sugars.
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Black Fig (50 g) has 37 calories. That works out to 74 calories per 100 g. It contains 9.6 g of carbs, 0.4 g of protein, 0.2 g of fat and 1.5 g of fiber. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.
What is Black Fig?
Black fig refers to dark-skinned fig varieties, with deep purple to nearly black skins and soft, seed-filled flesh that turns ruby-red when ripe. Figs have long been grown around the Mediterranean and in western Asia, and fresh black figs are especially associated with late-summer harvests. The thin skin is edible, so there is usually no need to peel one.
Ripe figs are tender, jammy and honey-sweet. In Mediterranean kitchens they’re eaten fresh as a snack, paired with cheese or yoghurt, or added to salads; dried figs are a common pantry staple elsewhere too. They provide fibre alongside natural sugars. For a simple, lighter dessert, serve a fresh fig with plain yoghurt or a few nuts rather than adding syrup.
Black Fig Nutrition Facts
Selected: 100 g
74
KCAL / 100G
Carbs
19.2g
· 7% DV
Protein
0.8g
· 2% DV
Fat
0.3g
· 0% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
Black Fig Vitamins & Minerals
Vitamins
B5
0.3mg · 6% DV
B6
0.11mg · 6% DV
B1
0.06mg · 5% DV
B2
0.05mg · 4% DV
Minerals
Potassium ⭐
232mg · 7% DV
Calcium
35mg · 4% DV
Magnesium
17mg · 4% DV
Phosphorus
14mg · 2% DV
How Nutritious Is Black Fig?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Black Fig Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Fig
To burn the 74 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Black Fig Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Fig Contain Allergens?
No known major allergens
Which Diets Is Black Fig Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Fig Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Black Fig
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Frequently Asked Questions About Black Fig
Are black figs good for you?
Yes, black figs provide fiber, potassium, and antioxidants, and make a nutritious fruit choice. They also contain natural sugars, so enjoy them as part of a varied diet rather than treating them as a health remedy.
What do black figs taste like?
Black figs taste sweet and honey-like, with soft, jammy flesh and tiny crunchy seeds. Their flavor becomes more pronounced as they ripen; underripe fruit is firmer and less sweet.
How do you eat a black fig?
Eat a black fig fresh, whole, and unpeeled after rinsing it gently. You can also halve it and add it to yogurt, oatmeal, salads, or a cheese board; the soft red flesh and seeds are edible.
How can you tell when a black fig is ripe?
A ripe black fig feels gently soft, smells sweet, and may have a slight droop at the stem. The skin color varies by variety, so judge ripeness by feel and aroma as well as appearance.
Do you need to peel black figs?
No, black figs do not need peeling. Their skin is edible and usually tender when ripe; simply rinse the fruit and remove the stem if you prefer not to eat it.
How should you store black figs?
Store ripe black figs in the refrigerator in a shallow container so they do not get crushed. They are delicate and keep only for a few days, so eat them promptly and discard any that turn moldy or sour-smelling.
Can you freeze black figs?
Yes, black figs can be frozen, though thawed fruit will be soft and watery. Wash and dry them first, then freeze whole or sliced; use thawed figs in smoothies, sauces, baking, or preserves.
Are black figs the same as Mission figs?
No, black figs are not always Mission figs. “Black fig” describes fruit with dark skin, while Mission is one particular variety; other varieties can also have purple-black skin and red flesh.
Are black figs good for constipation?
Black figs contain fiber, which can support regular bowel movements as part of a fiber-rich diet. Drink enough fluids too; ongoing constipation or severe symptoms should be discussed with a healthcare professional.
Can people with diabetes eat black figs?
People with diabetes may be able to include black figs in a planned portion, but their natural sugars can affect blood glucose. The suitable amount depends on your individual meal plan, so ask your doctor or dietitian for personalized guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.