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Source of fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Fig pulp (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 35 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 50 g
37
KCAL / 50G
Carbs
9.6g
· 3% DV
Protein
0.4g
· 1% DV
Fat
0.2g
· 0% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 92% · Protein 4% · Fat 4%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 1.5 g | 5% |
| Protein | 0.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 37 kcal |
| 1 piece (small) | 30 g | 22 kcal |
| 1 piece (large) | 75 g | 56 kcal |
| 100 g | 100 g | 74 kcal |
| 2 piece (medium) | 100 g | 74 kcal |
| 3 piece (medium) | 150 g | 111 kcal |
| 1 cup (chopped) | 150 g | 111 kcal |
| 1 cup (diced) | 200 g | 148 kcal |
Calculated from 74 calories per 100 g.
Yes, the tiny seeds in fig pulp are edible and give it its characteristic crunch. You do not need to remove them; simply chew the fruit normally.
Ripe fig pulp is soft, moist and sweet-smelling, and the fruit yields gently to pressure. Firm, dry flesh usually means the fig is not fully ripe; sour odor or mold points to spoilage instead.
Fig pulp naturally ranges from pale pink to deep red, depending on the variety and ripeness. Color alone does not mean it has gone bad; discard a fig if its pulp smells sour, looks moldy or feels slimy.
Keep fresh fig pulp in a covered container in the refrigerator, especially once the fig has been cut. It dries out and absorbs odors easily, so use it soon for the best texture and flavor.
Yes, you can freeze fig pulp, although it becomes softer and wetter after thawing. Freeze it in portions or as a purée, then use it in sauces, smoothies or cooked recipes rather than expecting fresh-fruit texture.
Discard fig pulp if it has mold, a sour or fermented smell, or a slimy texture. The tiny crunchy seeds are normal; fuzzy growth or an unpleasant odor is not.
Yes, rinse the whole fig under cool running water before cutting it, then pat it dry. Washing the outside first helps prevent dirt on the skin from being carried into the pulp by the knife.
The crunch in fig pulp usually comes from its many tiny natural seeds. That texture is normal and is not, by itself, a sign of insects or spoilage.
The crunchy specks in fig pulp are seeds, not insects. Some fig varieties rely on fig wasps for pollination, but edible figs generally do not contain a noticeable wasp; discard fruit if you see insects or signs of spoilage.
Fresh fig pulp is moist and soft, while dried fig pulp is denser, chewier and more concentrated in flavor. Drying removes water, so the two are not interchangeable by equal weight in recipes.
Vitamins
B6
0.06mg · 4% DV
B5
0.15mg · 3% DV
B1
0.03mg · 3% DV
Vitamin K
2.35µg · 2% DV
Minerals
Copper
0.04mg · 4% DV
Potassium ⭐
116mg · 3% DV
Manganese
0.07mg · 3% DV
Magnesium
8.5mg · 2% DV
Sodium
0.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 37 calories in 1 piece (medium) (50 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.
Fig pulp is the soft, juicy flesh inside a ripe fig, dotted with tiny edible seeds. Figs have long been grown around the Mediterranean and in western Asia, and the fresh fruit is eaten whole or cut open so the flesh can be scooped out. Its honeyed sweetness and gently seedy texture also make it a natural addition to breakfast bowls and simple desserts.
In fig-growing regions, fresh figs are often enjoyed in season as a snack or alongside cheese; English-speaking cooks commonly pair them with yoghurt, porridge or toast. Fig pulp provides fibre and potassium, while most of its energy comes from carbohydrates. For a lighter serving, combine it with plain yoghurt rather than adding sweetener.
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.
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.
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.
No known major allergens
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
SATURATED
0.03g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.