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A plump, flattened dried fig with wrinkled amber-brown skin is split open to show a walnut piece tucked inside, with several similar figs arranged on a plate.
●Low GI
⚡High Potassium
🌿High Fiber

Walnut-stuffed dried fig Calories

Rich in fiber, healthy fats, and natural sweetness

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

395kcal

GI

48low

POTASSIUM · 100 G

610mg

FIBER · 100 G

9.4g

Quick answer

1 piece (medium) of Walnut-stuffed dried fig (32 g) has 126 calories. That works out to 395 calories per 100 g. It contains 16.9 g of carbs, 2.1 g of protein, 6.4 g of fat and 3 g of fiber. Its 0.1 mg of Copper covers 15% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Walnut-stuffed dried fig Nutrition Facts

Selected: 1 piece (medium) · 32 g

126

KCAL / 32G

Carbs

16.9g

· 6% DV

Protein

2.1g

· 4% DV

Fat

6.4g

· 8% DV

Fiber

3g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 51% · Protein 6% · Fat 43%

Walnut-stuffed dried fig nutrition facts table · 1 piece (medium) (32 g)

NutrientAmount% DV
Calories126 kcal
Total fat6.4 g8%
Saturated fat0.61 g3%
Trans fat0 g
Sodium3.84 mg0%
Total carbohydrate16.9 g6%
Fiber3 g11%
Protein2.1 g4%

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 Medium Walnut-stuffed dried fig?

ServingAmountCalories
1 piece (medium)32 g126 kcal
1 piece (small)24 g95 kcal
1 piece (large)42 g166 kcal
1 serving (small)50 g198 kcal
2 piece (double)64 g253 kcal
½ cup (chopped)70 g277 kcal
1 serving (medium)80 g316 kcal
3 piece (triple)96 g379 kcal
100 g100 g395 kcal
1 serving (large)120 g474 kcal
1 cup (chopped)140 g553 kcal

Calculated from 395 calories per 100 g.

Frequently Asked Questions About Walnut-stuffed dried fig

What is a walnut-stuffed dried fig?

A walnut-stuffed dried fig is a dried fig filled with a walnut kernel, combining the fruit’s chewy sweetness with the nut’s crunch. It is eaten as a snack or sweet, often served with coffee or tea.

How do you make walnut-stuffed dried figs at home?

To make walnut-stuffed dried figs, gently open soft dried figs, place a walnut inside, and press the fruit closed around it. If the figs are too firm to handle, briefly soften them with warm water and dry them thoroughly first.

How should you store walnut-stuffed dried figs?

Store walnut-stuffed dried figs in an airtight container in a cool, dry place. Refrigerate them if your kitchen is warm or humid, and let them come to room temperature before serving for a softer texture and fuller flavor.

Can you freeze walnut-stuffed dried figs?

Yes, walnut-stuffed dried figs can be frozen. Arrange them in a freezer-safe airtight container so they do not stick together, then thaw them in the refrigerator. Avoid freezing them again after they have thawed.

Do you need to wash walnut-stuffed dried figs before eating them?

Usually, walnut-stuffed dried figs do not need washing. Rinsing can add moisture and soften the fruit; if one is visibly dusty, rinse it quickly and dry it completely before eating or storing.

Are walnut-stuffed dried figs eaten as a traditional Turkish sweet?

Yes, walnut-stuffed dried figs are a familiar Turkish sweet made from two widely used ingredients: dried figs and walnuts. They are commonly served plain as a small treat, rather than coated in syrup or chocolate.

What can you serve with walnut-stuffed dried figs?

Walnut-stuffed dried figs pair well with unsweetened tea or coffee, and can also be served with plain yogurt or a cheese board. Their sweetness is strong, so they work best alongside simple, less-sweet foods.

Are walnut-stuffed dried figs good for constipation?

The dried figs provide fiber, which can support regular bowel movements, but walnut-stuffed dried figs are not a constipation treatment. Drink enough fluids as you increase fiber, and seek medical advice if constipation persists.

Do walnut-stuffed dried figs raise blood sugar?

Yes, walnut-stuffed dried figs can raise blood sugar because dried figs contain naturally occurring sugars. The walnuts add fat and fiber but do not cancel that effect; people with diabetes should follow their individual eating plan.

Why are walnut-stuffed dried figs sometimes hard or chewy?

Walnut-stuffed dried figs can be hard or chewy when the dried fruit has lost moisture during storage. Briefly warming or steaming the figs can soften them, but dry them well afterward if you plan to store them.

Walnut-stuffed dried fig Vitamins & Minerals

Vitamins

Biotin

1.28µg · 4% DV

B6

0.06mg · 4% DV

B1

0.04mg · 3% DV

B2

0.04mg · 3% DV

Minerals

Copper

0.13mg · 14% DV

Manganese

0.25mg · 11% DV

Phosphorus

53mg · 8% DV

Magnesium

26mg · 6% DV

Potassium ⭐

195mg · 6% DV

Sodium

3.84mg · 0% DV

Walnut-stuffed dried fig Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

5.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Walnut-stuffed dried fig

To burn the 126 calories in 1 piece (medium) (32 g):

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Walnut-stuffed dried fig?

Walnut-stuffed dried fig is made by filling or wrapping a dried fig around a walnut. It brings together two familiar ingredients from the eastern Mediterranean and is enjoyed as a simple sweet in Turkey and across the wider region. You may find it among dried fruits and nuts, or make it at home with soft dried figs and walnut halves.

The fig is chewy and naturally sweet, while the walnut adds a crisp bite and a rich, earthy flavour. Serve one with tea or coffee, offer it alongside other dried fruit, or have it as a small snack. It provides fibre as well as fats from the walnuts, and is fairly energy-dense, so a piece can be satisfying on its own; pair it with unsweetened tea for a less-sweet snack.

How Nutritious Is Walnut-stuffed dried fig?

Nutrient density

High

63/ 100

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

40/ 100

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 Walnut-stuffed dried fig 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 Walnut-stuffed dried fig Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Walnut-stuffed dried fig 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

Walnut-stuffed dried fig Fat Profile

SATURATED

0.61g

MONOUNSATURATED

0.99g

POLYUNSATURATED

3.49g

⚖️

Omega 6:3 ratio 4.9:1

Above the ideal 4:1 (4.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.