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Dried Fig and Walnut Snack Calories
Source of fiber, healthy fats, and natural sugars
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Dried Fig and Walnut Snack (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 22.8 g of carbs, 2.1 g of protein, 5.4 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Dried Fig and Walnut Snack Nutrition Facts
Selected: 2 piece (medium) · 40 g
136
KCAL / 40G
Carbs
22.8g
· 8% DV
Protein
2.1g
· 4% DV
Fat
5.4g
· 7% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 6% · Fat 32%
Dried Fig and Walnut Snack nutrition facts table · 2 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 22.8 g | 8% |
| Fiber | 3 g | 11% |
| Protein | 2.1 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Pieces of Dried Fig and Walnut Snack?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 136 kcal |
| 1 piece (small) | 20 g | 68 kcal |
| 1 serving (small) | 30 g | 102 kcal |
| 1 serving (medium) | 50 g | 170 kcal |
| 3 piece (large) | 60 g | 204 kcal |
| 1 serving (large) | 75 g | 255 kcal |
| 100 g | 100 g | 340 kcal |
| 5 piece (jumbo) | 100 g | 340 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Dried Fig and Walnut Snack
How do you make a dried fig and walnut snack?
You can make a dried fig and walnut snack by chopping dried figs and mixing them with walnut pieces, then shaping the mixture into small bites. If the figs are too firm to bind, briefly soften them in warm water and drain them thoroughly first.
Is a dried fig and walnut snack healthy?
Yes, it can be a nourishing snack because it provides fiber from figs and unsaturated fats from walnuts. Dried figs also contain concentrated natural sugars, so the snack is best enjoyed in a measured portion rather than grazed on throughout the day.
How much dried fig and walnut snack should you eat?
Two medium pieces, about 40 grams, is the typical serving listed for this snack. That makes a useful starting portion; eating more adds substantially to the amount of dried fruit and walnuts you consume.
Does a dried fig and walnut snack raise blood sugar?
Yes, the natural sugars in dried figs can raise blood glucose, even though the snack also contains fiber and walnuts. If you have diabetes, ask your doctor or dietitian how to fit it into your eating plan and monitor your individual response.
Can a dried fig and walnut snack help with constipation?
It may support regular bowel movements because it contains fiber, but it is not a treatment for constipation. Drink enough fluids as well, and seek medical advice if constipation persists or is accompanied by concerning symptoms.
How should you store a dried fig and walnut snack?
Keep a dried fig and walnut snack in an airtight container in a cool, dry place. Refrigerate it in warm or humid conditions to help preserve its texture, and use a clean, dry utensil when taking pieces from the container.
Can you freeze a dried fig and walnut snack?
Yes, you can freeze a dried fig and walnut snack in a tightly sealed, freezer-safe container. Separate layers with baking paper to prevent sticking, then let the pieces thaw in their container so condensation does not make them damp.
Is a dried fig and walnut snack a good pre-workout snack?
Yes, it can work as a pre-workout snack because the figs provide readily available carbohydrate and the walnuts add fat. Its dense texture may feel heavy just before exercise, so try it well ahead of training rather than right before you start.
Does a dried fig and walnut snack cause weight gain?
No single snack causes weight gain on its own, but frequent large portions can add a lot to your overall energy intake. Portioning the bites instead of eating directly from a bag makes it easier to keep the snack moderate.
Can you give a dried fig and walnut snack to children?
Yes, it can be offered to children who can safely manage solid foods and have no walnut allergy. Whole walnuts and sticky chunks of dried fig can pose a choking risk for young children, so serve age-appropriate, finely chopped pieces.
Dried Fig and Walnut Snack Vitamins & Minerals
Vitamins
B1
0.05mg · 4% DV
B6
0.07mg · 4% DV
B5
0.2mg · 4% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.28mg · 12% DV
Magnesium
28mg · 7% DV
Potassium ⭐
208mg · 6% DV
Sodium
4.8mg · 0% DV
Dried Fig and Walnut Snack Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Fig and Walnut Snack
To burn the 136 calories in 2 piece (medium) (40 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.
What is Dried Fig and Walnut Snack?
Dried Fig and Walnut Snack brings together chewy dried figs and crunchy walnuts, either as a simple mix or combined in bite-sized pieces. The ingredients are familiar in many food traditions, and the snack needs little preparation—just open and enjoy.
Sweet, concentrated fig contrasts with the walnut’s earthy, slightly bitter richness. It works as a portable snack, alongside coffee or tea, or chopped over porridge or yoghurt. It provides fibre and natural sugars, with fats from the walnuts; a 40 g portion is a convenient small serving. Pair it with plain yoghurt or fresh fruit if you want a more substantial snack without adding extra sweetness.
How Nutritious Is Dried Fig and Walnut Snack?
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.
Is Dried Fig and Walnut Snack 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 and Walnut Snack Contain Allergens?
Contains these allergens:
Which Diets Is Dried Fig and Walnut Snack 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
Dried Fig and Walnut Snack Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1g
POLYUNSATURATED
3.8g
Omega 6:3 ratio 3.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.