2 piece (medium) of Dried Fig (40 g) has 100 calories. That works out to 249 calories per 100 g. It contains 25.6 g of carbs, 1.3 g of protein, 0.4 g of fat and 3.9 g of fiber. Its 0.1 mg of Copper covers 12% of the Daily Value. Its glycemic index is 61 (medium), so it raises blood sugar at a moderate pace.

What is Dried Fig?

Dried figs are ripe figs that have been dried to preserve them and concentrate their sweetness. They are closely associated with the Mediterranean and western Asia, where figs have long been grown and eaten. Their flesh is dense, soft and chewy, with tiny crunchy seeds and a pleasantly wrinkled skin.

Enjoy a Dried Fig on its own as a snack, chop it into porridge or yoghurt, or serve it with nuts and cheese. In Mediterranean kitchens, dried figs are also used in baking and alongside savoury foods. They provide fibre and natural sugars, as well as potassium and calcium, so their sweetness is quite concentrated. Pair a small portion with plain yoghurt or a handful of nuts for a more sustaining snack.

Dried Fig Nutrition Facts

Selected: 100 g

249

KCAL / 100G

Carbs

63.9g

· 23% DV

Protein

3.3g

· 7% DV

Fat

0.9g

· 1% DV

Fiber

9.8g

· 35% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 92% · Protein 5% · Fat 3%

Dried Fig Vitamins & Minerals

Vitamins

Vitamin K

15.6µg · 13% DV

0.45mg · 9% DV

Biotin

2.7µg · 9% DV

0.09mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Potassium ⭐

680mg · 20% DV

Calcium

162mg · 16% DV

Magnesium

68mg · 16% DV

How Nutritious Is Dried Fig?

Nutrient density

High

65/ 100

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

50/ 100

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.

Dried Fig Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Dried Fig

To burn the 249 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

25min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Dried Fig Processed?

NOVA 2

Minimally Processed

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 Dried Fig Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Dried Fig Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Dried Fig Fat Profile

SATURATED

0.14g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

Compare Dried Fig

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Dried Fig vs Avocado89 kcal more per 100 g

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Dried Fig vs Peach210 kcal more per 100 g

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Dried Fig vs Dried Raisins50 kcal fewer per 100 g

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Foods Similar to Dried Fig

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

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52 kcal

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Watermelon

30 kcal

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Pineapple

50 kcal

Frequently Asked Questions About Dried Fig

How are dried figs made?

Dried figs are ripe figs that have had much of their water removed, usually by sun-drying or controlled dehydration. Drying concentrates their sweetness and gives them a chewy texture; commercial methods and the degree of drying can vary.

Are the white spots on dried figs mold or sugar?

White, dry, crystal-like spots are often sugar that has risen to the surface, not mold. Discard dried figs with fuzzy growth, unusual colored patches, a musty smell, or a damp, slimy texture.

How long do dried figs last after opening?

Opened dried figs can keep for several weeks in a tightly sealed container in a cool, dry place. Refrigeration helps them keep longer, especially in warm or humid conditions; discard them if they develop mold or an off smell.

Do you need to soak dried figs before eating them?

No, dried figs are ready to eat without soaking. Soaking them in warm water softens their chewy texture, which can make them easier to chop, blend, or use in recipes; drain them before adding to a dish.

Do dried figs help with constipation?

They can help some people because dried figs provide dietary fiber, which supports regular bowel movements. Drink water with them, and increase fiber gradually; eating a large amount at once may cause gas or bloating.

Can you eat the seeds in dried figs?

Yes, the tiny seeds inside dried figs are edible and are normally eaten with the fruit. Their slight crunch is part of the texture; blend or mash the figs if you prefer a smoother result in a recipe.

Can dogs eat dried figs?

Dried figs are not a good treat for dogs because their concentrated natural sugars and fiber may upset a dog’s stomach. Keep them out of reach, and contact a veterinarian if your dog eats a large amount or becomes unwell.

Can dried figs replace sugar in baking?

Yes, chopped or blended dried figs can add sweetness to some baked goods, but they also add moisture, fiber, and a chewy texture. They do not behave exactly like granulated sugar, so recipes may need adjustments to their liquid and structure.

Can dried figs cause bloating?

Yes, dried figs can cause bloating or gas in some people, particularly when eaten in large amounts or when fiber intake rises suddenly. Try a smaller portion and drink water; persistent or severe symptoms warrant medical advice.

How are dried figs different from fresh figs?

Dried figs have much less water and a chewier, sweeter taste than fresh figs, so their natural sugars and nutrients are more concentrated by weight. Fresh figs are juicier and more perishable; the two are not interchangeable in every recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026