1 piece (medium) of White Fig (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 51 (medium), so it raises blood sugar at a moderate pace.

White Fig Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

19.2g

· 7% DV

Protein

0.8g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

2.9g

· 10% DV

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

Calories come from: Carbs 93% · Protein 4% · Fat 3%

White Fig Vitamins & Minerals

Vitamins

Biotin

2µg · 7% DV

0.3mg · 6% DV

0.11mg · 6% DV

0.06mg · 5% DV

Minerals

Potassium ⭐

232mg · 7% DV

Calcium

35mg · 4% DV

Magnesium

17mg · 4% DV

Phosphorus

14mg · 2% DV

How Nutritious Is White Fig?

Nutrient density

High

70/ 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

48/ 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.

White Fig Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off White Fig

To burn the 74 calories in 100 g:

🚶

18min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

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

Is White Fig Processed?

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.

Does White Fig Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White 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

White Fig Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare White Fig

🍈vs🍓

White Fig vs Strawberry42 kcal more per 100 g

→🍈vs🥑

White Fig vs Avocado86 kcal fewer per 100 g

→🍈vs🍑

White Fig vs Peach35 kcal more per 100 g

→🍈vs🍇

White Fig vs Dried Raisins225 kcal fewer per 100 g

→

Foods Similar to White Fig

🍓

Strawberry

32 kcal

🥑

Avocado

160 kcal

🍑

Peach

39 kcal

🍇

Dried Raisins

299 kcal

🍎

Apple

52 kcal

🍇

Grapes

69 kcal

🍉

Watermelon

30 kcal

🍍

Pineapple

50 kcal

Frequently Asked Questions About White Fig

How do you choose ripe white figs?

Choose figs that are slightly soft, have intact stems, and show no major bruising. Very firm figs may be underripe, while a sour smell or leaking skin can indicate overripeness.

How long do fresh white figs last in the refrigerator?

Keep them unwashed in a single layer in the refrigerator, where they usually stay fresh for about 2 to 3 days. Because figs are delicate, they are best eaten soon after purchase.

Can white figs be frozen?

Yes. Wash and dry them thoroughly, then freeze them whole or sliced. Their texture becomes softer after thawing, so they work especially well in smoothies, compotes, or yogurt bowls.

Can you eat the skin of a white fig?

Yes, white fig skin is edible and contributes to the fruit's fiber. Simply rinse the figs gently under running water before eating.

What goes well with white figs?

White figs pair especially well with yogurt, fresh cheese, nuts, and savory foods such as prosciutto. Combining them with protein or healthy fats can make a snack more filling than eating the fruit alone.

How are fresh white figs different from dried figs?

Fresh figs contain much more water and have a lighter sweetness, while dried figs are more concentrated in both sweetness and energy. Dried figs therefore call for smaller portions.

Are white figs better before or after a workout?

They can work well before exercise as a light source of carbohydrate. After training, pair them with a protein-rich food such as Greek yogurt, kefir, or cottage cheese for a more balanced recovery snack.

Will eating white figs at night cause weight gain?

Eating figs at night does not automatically cause weight gain; overall food intake and portion size matter more. If you want them as an evening snack, pairing them with protein can help make the snack more satisfying.

Can white figs cause digestive discomfort?

Some people, especially those with sensitive digestion, may experience gas, bloating, or loose stools from the fruit's natural sugars and fiber. Start with a small serving if figs are new to your usual diet.

Do people with diabetes need to avoid white figs completely?

Not necessarily, but portion size and total carbohydrate intake should be considered. Eating white figs alongside yogurt or nuts rather than in a large amount on their own may help create a more balanced snack; individualized medical advice still takes priority.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026