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Energy-dense traditional sweet rich in fiber and minerals
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Stuffed dried fig (40 g) has 125 calories. That works out to 312 calories per 100 g. It contains 27.8 g of carbs, 1.9 g of protein, 1.3 g of fat and 3.6 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 piece (medium) · 40 g
125
KCAL / 40G
Carbs
27.8g
· 10% DV
Protein
1.9g
· 4% DV
Fat
1.3g
· 2% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 6% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 27.8 g | 10% |
| Fiber | 3.6 g | 13% |
| Protein | 1.9 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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| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 40 g | 125 kcal |
| 1 piece (small) | 20 g | 62 kcal |
| 1 serving (small) | 50 g | 156 kcal |
| 3 piece (large) | 60 g | 187 kcal |
| ½ cup (chopped) | 70 g | 218 kcal |
| 1 serving (medium) | 75 g | 234 kcal |
| 4 piece (extra large) | 80 g | 250 kcal |
| 100 g | 100 g | 312 kcal |
| 1 serving (large) | 100 g | 312 kcal |
| 1 cup (chopped) | 140 g | 437 kcal |
Calculated from 312 calories per 100 g.
To make stuffed dried figs, soften whole dried figs, open each one, fill it with chopped walnuts, and simmer gently with a little water. Some recipes add sugar or spices, while others rely on the figs’ natural sweetness.
Chopped walnuts are the traditional filling for stuffed dried figs. Some home recipes use almonds or hazelnuts instead, and a little cinnamon may be added. The filling should be finely chopped enough to fit without tearing the figs.
Stuffed dried figs are a traditional homemade sweet in Turkey and are also found in other fig-growing regions. They do not have one clearly established place of origin; local versions vary in their filling and cooking method.
Stuffed dried figs are not usually drenched in a thick syrup like baklava. They are commonly simmered with a little water, sometimes with added sugar, so the fruit softens and the cooking liquid lightly sweetens the dish.
Stuffed dried figs can be served warm or cold. Serving them warm brings out the walnut aroma, while chilling helps them hold their shape and makes them easier to plate as a small dessert.
Stuffed dried figs are often served on their own with tea or coffee. A spoonful of clotted cream pairs well with them, but an extra sweet sauce is usually unnecessary because the dried fruit is already sweet.
Usually, yes: briefly soaking dried figs in warm water makes them pliable enough to fill. Drain and gently pat them dry before stuffing. Avoid soaking them until very soft, since they can split when opened.
Keep stuffed dried figs in a covered container in the refrigerator and eat them within a few days. Refrigeration is especially important if the recipe includes milk or another perishable ingredient, rather than just figs and nuts.
Yes, stuffed dried figs can be frozen in an airtight container. Thaw them in the refrigerator; their texture may be softer afterward, so a brief gentle warming before serving can improve the experience.
Stuffed dried figs can be a satisfying sweet, with fiber from the figs and unsaturated fats from a walnut filling. They are also energy-dense, so treat them as a dessert rather than assuming the fruit makes them a low-sugar snack.
Vitamins
B6
0.06mg · 4% DV
B5
0.17mg · 3% DV
B1
0.04mg · 3% DV
Biotin
0.8µg · 3% DV
Minerals
Copper
0.12mg · 13% DV
Potassium ⭐
244mg · 7% DV
Manganese
0.14mg · 6% DV
Calcium
58mg · 6% DV
Sodium
7.2mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 125 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.
Stuffed dried fig is a traditional Turkish sweet made by opening dried figs and filling them, most often with walnuts. Some versions are gently cooked with syrup, while the filling and preparation vary from one household or region to another.
The figs become soft and chewy, with a concentrated sweetness that contrasts with the nuts’ crunch. In Turkey, they are served as a small dessert, often alongside tea and sometimes as part of a festive spread. They are energy-dense and provide fibre; a 100 g portion contains 9.1 g of fibre. Their sweetness makes a small serving a satisfying choice, and unsweetened tea is a simple pairing.
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.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.14g
MONOUNSATURATED
0.31g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.