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Soaked dried figs Calories
A fiber-rich fruit with natural sugars; soaking increases its water content and lowers its energy density compared with dry figs.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Soaked dried figs (30 g) has 44 calories. That works out to 145 calories per 100 g. It contains 11.3 g of carbs, 0.5 g of protein, 0.2 g of fat and 1.5 g of fiber. Its 0 mg of Copper covers 5% of the Daily Value. Its glycemic index is 61 (medium), so it raises blood sugar at a moderate pace.
Soaked dried figs Nutrition Facts
Selected: 2 piece (medium) · 30 g
44
KCAL / 30G
Carbs
11.3g
· 4% DV
Protein
0.5g
· 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%
Soaked dried figs nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 44 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 11.3 g | 4% |
| Fiber | 1.5 g | 5% |
| Protein | 0.5 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 2 Pieces of Soaked dried figs?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 44 kcal |
| 1 piece (small) | 15 g | 22 kcal |
| 2 tablespoon (chopped) | 20 g | 29 kcal |
| 1 serving (medium) | 40 g | 58 kcal |
| 3 piece (large) | 45 g | 65 kcal |
| 4 piece (extra large) | 60 g | 87 kcal |
| 100 g | 100 g | 145 kcal |
| 1 cup (whole) | 150 g | 218 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Soaked dried figs
How do you soak dried figs to make soaked dried figs?
Rinse the dried figs, place them in a clean covered container, and add drinking water. Leave them in the refrigerator for several hours or overnight, then eat the softened figs. Refrigerate them rather than leaving them out for an extended soak.
Do soaked dried figs help with constipation?
They may help: soaked dried figs provide fiber, and their absorbed water can contribute to softer stools. They are not a guaranteed remedy, though, and persistent constipation should not be managed with figs alone.
What are the benefits of soaked dried figs?
Soaked dried figs provide fiber and natural sugars, while soaking adds water and lowers their energy density by weight compared with dry figs. Soaking does not turn them into a detox or cure, and it does not remove their natural sugars.
Can you drink the water from soaked dried figs?
Yes, you can drink the water from soaked dried figs. Some sugars and other water-soluble compounds may pass into it during soaking, so it is not equivalent to plain water or a sugar-free drink.
Are soaked dried figs good to eat in the morning?
Yes, soaked dried figs are fine to eat in the morning, but there is no established special benefit to eating them at that time. If they upset your stomach on an empty stomach, have them with other food instead.
Do soaked dried figs raise blood sugar?
Yes, soaked dried figs can raise blood sugar because soaking does not remove their natural sugars. If you have diabetes, account for them in your meal plan; a doctor or dietitian can advise on an amount that suits you.
How long do soaked dried figs last in the fridge?
Keep soaked dried figs covered in the refrigerator and use them within 2–3 days. Discard them if you notice mold, bubbling, or an unusual sour smell, and do not leave them sitting at room temperature for long.
Can you freeze soaked dried figs?
Yes, soaked dried figs can be frozen in an airtight freezer-safe container. Their texture may be softer after thawing, so they work well in cooked dishes or blended recipes. Thaw them in the refrigerator and use them promptly.
Do you need to peel soaked dried figs?
No, you do not need to peel soaked dried figs; the skin is edible. Rinse the figs under running water before soaking to remove surface dust or residue.
Do soaked dried figs help with weight loss?
No, soaked dried figs do not cause weight loss on their own. They contain more water and have lower energy density by weight than dry figs, but still provide natural sugars, so portions matter.
Soaked dried figs Vitamins & Minerals
Vitamins
Vitamin K
2.34µg · 2% DV
B5
0.07mg · 1% DV
B1
0.01mg · 1% DV
B2
0.01mg · 1% DV
Minerals
Copper
0.04mg · 4% DV
Manganese
0.08mg · 3% DV
Potassium ⭐
102mg · 3% DV
Calcium
24mg · 2% DV
Sodium
1.5mg · 0% DV
Soaked dried figs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Soaked dried figs
To burn the 44 calories in 2 piece (medium) (30 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 Soaked dried figs?
Soaked dried figs are dried figs left in water until they soften and plump up, a simple preparation often made at home. Soaking gives them a tender, moist texture and mellows their concentrated sweetness without removing their naturally fruity flavour.
They can be eaten on their own, spooned over porridge or yoghurt, or paired with nuts for breakfast or a snack. They provide fibre alongside natural sugars, while the added water makes them less energy-dense than dry figs. For a more filling combination, serve them with plain yoghurt or a small handful of nuts.
How Nutritious Is Soaked dried figs?
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 Soaked dried figs 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 Soaked dried figs Contain Allergens?
No known major allergens
Which Diets Is Soaked dried figs 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
Soaked dried figs Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
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Nutrition data compiled from USDA FoodData Central and scientific sources.