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Fig paste Calories
Naturally sweet, energy-dense, contains fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Fig paste (20 g) has 50 calories. That works out to 249 calories per 100 g. It contains 12.8 g of carbs, 0.7 g of protein, 0.2 g of fat and 2 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Fig paste Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
50
KCAL / 20G
Carbs
12.8g
· 5% DV
Protein
0.7g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
2g
· 7% 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%
Fig paste nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2 mg | 0% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 2 g | 7% |
| Protein | 0.7 g | 1% |
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 1 Tablespoon of Fig paste?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 50 kcal |
| 1 teaspoon (small) | 7 g | 17 kcal |
| 1 piece (small) | 30 g | 75 kcal |
| 2 tablespoon (double) | 40 g | 100 kcal |
| 1 piece (medium) | 50 g | 125 kcal |
| 1 serving (large) | 60 g | 149 kcal |
| 100 g | 100 g | 249 kcal |
Calculated from 249 calories per 100 g.
Frequently Asked Questions About Fig paste
What is fig paste?
Fig paste is a thick, sweet spread made by crushing or blending figs, often dried figs. Recipes may include nuts or spices, while some commercial versions contain additional ingredients, so the texture and sweetness can vary.
How do you use fig paste?
Spread fig paste on toast, stir it into oatmeal or yogurt, or use it as a filling for pastries. Its concentrated sweetness also works well on a cheese board, especially alongside nuts and cheeses with a salty or tangy flavor.
Is fig paste the same as fig jam?
No. Fig paste is usually thick and made from finely crushed figs, while fig jam is typically cooked with sugar and may retain fruit pieces in a looser, spoonable texture. They can sometimes substitute for each other, but the result will differ.
How do you make fig paste at home?
To make fig paste, soak dried figs until soft, remove tough stems, then blend or process them until smooth. Add water a little at a time only if needed; optional nuts or spices change the flavor and texture.
How should you store fig paste after opening?
Store opened fig paste in a clean, tightly sealed container and follow the package directions. Homemade or moist paste is best kept refrigerated, and a clean utensil helps prevent contamination and keeps the paste in good condition.
What cheese goes well with fig paste?
Fig paste pairs well with both salty and tangy cheeses, such as aged cheddar, goat cheese, or blue cheese. Serve a small amount alongside crackers or bread; the contrast between savory cheese and sweet figs makes the pairing work.
What can you use instead of fig paste?
Date paste is a useful substitute for fig paste in baking because it has a similar thick texture and sweetness. Prune paste can also work, though it brings a different flavor; adjust the amount to suit the recipe.
Can you freeze fig paste?
Yes, fig paste can be frozen. Portion it into an airtight freezer-safe container, leaving room for expansion, and thaw it in the refrigerator. Stir it after thawing if moisture has separated from the paste.
Does fig paste contain added sugar?
Not always. Fig paste can be made with only figs, whose natural sugars give it a sweet taste, but some recipes and packaged products add sugar or other sweeteners. Check the ingredient list if you want to avoid added sugar.
Is fig paste suitable for people with diabetes?
Fig paste contains concentrated carbohydrates and can raise blood glucose, even when made without added sugar. If you have diabetes, discuss an appropriate portion and how to fit it into your eating plan with your clinician or dietitian.
Fig paste Vitamins & Minerals
Vitamins
Vitamin K
3.12µg · 3% DV
B5
0.09mg · 2% DV
B1
0.02mg · 2% DV
B6
0.02mg · 1% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.1mg · 4% DV
Potassium ⭐
136mg · 4% DV
Calcium
32mg · 3% DV
Sodium
2mg · 0% DV
Fig paste Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fig paste
To burn the 50 calories in 1 tablespoon (medium) (20 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 Fig paste?
Fig paste is a thick spread made by softening and crushing dried figs, sometimes into a smooth paste and sometimes leaving small pieces. It is common in Mediterranean and Middle Eastern food traditions, where figs are widely grown and preserved. Its flavour is deeply fruity and honey-sweet, with a dense, chewy texture. Spread it on toast or serve it with cheese; it also works well as a filling for pastries and other baked goods. It is naturally sweet and energy-dense, while providing fibre. A little goes a long way, so pair a small serving with plain yoghurt or a savoury cheese if you want to balance its sweetness.
How Nutritious Is Fig paste?
Nutrient density
Medium
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 Fig paste 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 paste Contain Allergens?
No known major allergens
Which Diets Is Fig paste 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
Fig paste Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.