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Fig Jam Calories
Sweet, fiber-rich, natural sugars, breakfast spread
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Fig Jam (20 g) has 50 calories. That works out to 250 calories per 100 g. It contains 12.6 g of carbs, 0.1 g of protein, 0 g of fat and 0.5 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
What is Fig Jam?
Fig Jam is made by simmering ripe figs with sugar until they soften and the syrup thickens. The figs may be left whole or cut into pieces, so the finished preserve often has a glossy texture with tender fruit and tiny seeds. Fig preserves are common around the Mediterranean, including in Turkey, where they are often made when figs are in season.
Its rich, honeyed fruit flavour works well spread thinly on toast, spooned over yoghurt or served with cheese. In Turkey it is a familiar breakfast preserve; elsewhere, it can also be enjoyed with tea or as part of a cheeseboard. It provides some fibre, but is chiefly a sweet spread: 100 g contains 63 g of carbohydrates. Pair a small serving with plain yoghurt or a savoury cheese to balance its sweetness.
Fig Jam Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
63g
· 23% DV
Protein
0.5g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 99% · Protein 1% · Fat 0%
Fig Jam Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
B5
0.2mg · 4% DV
B1
0.03mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Calcium
35mg · 4% DV
Magnesium
17mg · 4% DV
Potassium ⭐
120mg · 4% DV
Phosphorus
20mg · 3% DV
How Nutritious Is Fig Jam?
Nutrient density
Low
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
Low
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.
Fig Jam Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fig Jam
To burn the 250 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 Fig Jam Processed?
NOVA 3
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 Fig Jam Contain Allergens?
No known major allergens
Which Diets Is Fig Jam Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fig Jam Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Fig Jam
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Frequently Asked Questions About Fig Jam
What is fig jam made of?
Fig jam is usually made with figs, sugar, and lemon juice. The figs may be chopped or left in larger pieces, depending on the recipe; lemon adds acidity and helps balance the jam’s sweetness.
How do you make fig jam?
To make fig jam, simmer chopped figs with sugar and lemon juice until the fruit softens and the mixture thickens. Stir gently so some pieces remain intact, then spoon the hot jam into clean jars.
What does fig jam taste like?
Fig jam tastes sweet and fruity, with a mellow, honey-like flavor and tiny crunchy seeds. Recipes made with ripe figs tend to taste softer and more rounded, while lemon gives the jam a brighter finish.
What goes well with fig jam?
Fig jam pairs well with sharp cheeses, toast, and roasted meats. Spread a little on a cheese sandwich or serve it alongside a cheese board; its sweetness contrasts especially well with salty, tangy flavors.
Can you make fig jam with dried figs?
Yes, you can make fig jam with dried figs. Soak them in warm water until soft, chop them, and simmer with sugar or another sweetener and lemon; the result is usually denser than jam made from fresh figs.
How long does fig jam last after opening?
Opened fig jam generally keeps for several weeks in the refrigerator when stored in a tightly closed jar. Always use a clean spoon, and discard it if you notice mold, fermentation, or an unusual smell.
Why does fig jam have crunchy bits?
The tiny crunchy bits in fig jam are usually the figs’ natural seeds. They are a normal part of the fruit, not sugar crystals; a smooth texture requires straining or blending the jam.
Can you freeze fig jam?
Yes, fig jam can be frozen in a freezer-safe container. Leave space at the top for expansion, thaw it in the refrigerator, and stir it before serving if the texture separates slightly.
Can fig jam replace fresh figs in a recipe?
Fig jam can replace fresh figs in fillings, sauces, or baked goods when sweetness is welcome, but it is not a direct swap in every recipe. Reduce other sweeteners and remember that jam adds moisture and a concentrated fruit flavor.
How do you use fig jam as a glaze?
Fig jam makes a quick glaze for roasted meat or vegetables. Warm it with a little water or vinegar until spreadable, brush it on near the end of cooking, and watch closely so its sugars do not burn.
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Nutrition data compiled from USDA FoodData Central and scientific sources.