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Fig salad Calories
Nutritious salad with fresh figs, greens, and olive oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fig salad (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 19.8 g of carbs, 1.8 g of protein, 3 g of fat and 3.2 g of fiber. Its 0.1 mg of Copper covers 9% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Fig salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
108
KCAL / 120G
Carbs
19.8g
· 7% DV
Protein
1.8g
· 4% DV
Fat
3g
· 4% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 6% · Fat 24%
Fig salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 3.2 g | 11% |
| Protein | 1.8 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 1 Serving of Fig salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 108 kcal |
| 1 piece (mini) | 60 g | 54 kcal |
| 1 serving (small) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (chopped) | 100 g | 90 kcal |
| 1 serving (thick) | 150 g | 135 kcal |
| 1 serving (large) | 180 g | 162 kcal |
| 1 bottle (jumbo) | 250 g | 225 kcal |
| 1 serving (extra large) | 250 g | 225 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Fig salad
How do you make fig salad?
Fig salad is easy to make with ripe fresh figs, leafy greens, and a simple dressing. Slice the figs over arugula or spinach, add olive oil and lemon, then finish with optional cheese or nuts.
What cheese goes best in fig salad?
Goat cheese is a popular choice for fig salad because its tangy flavor balances sweet figs. Feta, blue cheese, or shaved Parmesan also work; add the cheese just before serving to keep the greens fresh.
What dressing works well for fig salad?
A lemon-and-olive-oil vinaigrette works well in fig salad. For a sweeter, sharper option, whisk in a little balsamic vinegar; taste before adding honey, since ripe figs already bring plenty of sweetness.
Can you make fig salad with dried figs?
Yes, dried figs can be used in fig salad, though they make it chewier and sweeter than fresh figs. Slice them thinly, and pair them with peppery greens and a tart dressing to balance their concentrated flavor.
What should you serve with fig salad?
Fig salad pairs well with grilled chicken, fish, roasted vegetables, or crusty bread. If it includes cheese and nuts, it can also make a light lunch on its own rather than just a side dish.
Can fig salad be made ahead?
Fig salad can be partly prepared ahead, but it is best assembled just before eating. Wash and dry the greens and prepare the dressing in advance; keep the sliced figs separate so they do not soften the leaves.
Do you peel figs for fig salad?
No, figs do not usually need peeling for fig salad; their thin skin is edible. Rinse them gently under cool water, dry them carefully, and remove the stems before slicing.
How do you keep fig salad from getting soggy?
To keep fig salad from getting soggy, dry the greens thoroughly and add the dressing only at serving time. Choose firm-ripe figs, and avoid cutting them far in advance because their juice can soften the leaves.
Are fresh or roasted figs better in fig salad?
Fresh figs are the usual choice for fig salad, but briefly roasted figs add a warmer, more concentrated flavor. Let roasted figs cool before adding them, or their heat can wilt the greens.
Can you put nuts in fig salad?
Yes, nuts add welcome crunch to fig salad; walnuts, almonds, and pistachios are all suitable options. Toast them lightly for a deeper flavor, then scatter them over the salad just before serving.
Fig salad Vitamins & Minerals
Vitamins
B5
0.36mg · 7% DV
Vitamin E
0.96mg · 6% DV
Biotin
1.8µg · 6% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.08mg · 9% DV
Potassium ⭐
264mg · 8% DV
Manganese
0.12mg · 5% DV
Magnesium
22mg · 5% DV
Sodium
30mg · 1% DV
Fig salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fig salad
To burn the 108 calories in 1 serving (medium) (120 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 salad?
Fig salad brings fresh figs together with leafy greens and olive oil. It is best thought of as a Mediterranean-style combination rather than a dish with one fixed place of origin; recipes vary, and some add nuts or cheese. Ripe figs lend sweetness, while the greens keep each bite fresh and light.
In Mediterranean cooking it can be served as a starter, a light lunch or a side alongside grilled vegetables or other main dishes. Its fruit and greens make it a refreshing way to add fibre to a meal: it provides 2.7 g per 100 g. For a lighter plate, dress it with olive oil sparingly; if you include cheese or nuts, use just enough to complement the figs rather than overwhelm them.
How Nutritious Is Fig salad?
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 Fig salad 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 Fig salad Contain Allergens?
No known major allergens
Which Diets Is Fig salad 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 salad Fat Profile
SATURATED
0.48g
MONOUNSATURATED
1.68g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 4.4:1
Above the ideal 4:1 (4.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.