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Figs Nutrition Facts: Are Figs Good for You?
Raw figs provide key nutrients, most notably dietary fiber. A 100-gram serving is a good source of fiber, providing 10% of the Daily Value, and also supplies small amounts of minerals like copper, manganese, and potassium. Figs are naturally low in fat, cholesterol, and sodium, but contain 16 grams of sugar per 100 grams. Whether figs are a healthy choice depends on the portion size and how they fit into your overall diet.
Per 100 g · Figs, raw
What stands out in figs
- Good source of fiber. A 100-gram serving of raw figs contains 2.9 grams of dietary fiber, which is 10% of the recommended Daily Value (DV).
- Contains natural sugar. Figs contain 16.3 grams of total sugars per 100 grams. A single medium fig has about 8 grams of sugar.
- Low in fat and sodium. This serving size has just 0.3 grams of total fat and 1 milligram of sodium, both accounting for 0% of the Daily Value.
- Source of minerals. Per 100 grams, raw figs provide 8% of the DV for copper, 6% for manganese, and 5% for potassium.
What to keep in mind
- While figs provide fiber, they also contain natural sugars. A 100-gram serving has 16.3 grams of sugar, which contributes to its 74 calories.
Figs nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 74 kcal | – |
| Protein | 0.75 g | 2% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Monounsaturated fat | 0.07 g | – |
| Polyunsaturated fat | 0.14 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 19.2 g | 7% |
| Dietary fiber | 2.9 g | 10% |
| Total sugars | 16.3 g | – |
| Water | 79.1 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 232 mg | 5% |
| Calcium | 35 mg | 3% |
| Iron | 0.37 mg | 2% |
| Magnesium | 17 mg | 4% |
| Phosphorus | 14 mg | 1% |
| Zinc | 0.15 mg | 1% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.13 mg | 6% |
| Selenium | 0.2 mcg | 0% |
| Vitamin A (RAE) | 7 mcg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 4.7 mcg | 4% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.05 mg | 4% |
| Niacin (B3) | 0.4 mg | 2% |
| Vitamin B6 | 0.11 mg | 7% |
| Folate (DFE) | 6 mcg | 2% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 4.7 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Figs by portion
The nutrition data changes with portion size. One large raw fig (64 g) provides 47 calories, 10.4 grams of sugar, and 1.9 grams of fiber. A medium raw fig (50 g) has 37 calories, 8.2 grams of sugar, and 1.4 grams of fiber. A small raw fig (40 g) contains 30 calories, 6.5 grams of sugar, and 1.2 grams of fiber. All sizes are very low in fat and protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 large (2-1/2″ dia) | 64 g | 47 | 0.5 g | 12.3 g | 1.9 g | 0.2 g |
| 1 medium (2-1/4″ dia) | 50 g | 37 | 0.4 g | 9.6 g | 1.4 g | 0.1 g |
| 1 small (1-1/2″ dia) | 40 g | 30 | 0.3 g | 7.7 g | 1.2 g | 0.1 g |
How figs compares with other fruits
Compared to the 30 other fruits on this site, raw figs rank relatively high for total sugars (4th) and carbohydrates (5th). Their 74 calories per 100 grams are similar to other fruits like persimmons (70 kcal) and grapes (69 kcal), but less than pomegranates (83 kcal). Figs also rank 5th for calcium content among this group of fruits. They contain more fiber (2.9 g) than cherries (2.1 g) and grapes (0.9 g) per 100-gram serving, but less than pomegranates (4.0 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Figs | 74 | 0.75 g | 19.2 g | 2.9 g | 0.3 g |
| Persimmon | 70 | 0.58 g | 18.6 g | 3.6 g | 0.19 g |
| Grapes | 69 | 0.72 g | 18.1 g | 0.9 g | 0.16 g |
| Pomegranate | 83 | 1.7 g | 18.7 g | 4 g | 1.2 g |
| Cherries | 63 | 1.1 g | 16 g | 2.1 g | 0.2 g |
Quick answers
How many calories are in a raw fig?
A medium raw fig (50 grams) has 37 calories. A large one (64 grams) has 47 calories, and a small one (40 grams) has 30 calories.
How much sugar is in one fig?
A single medium raw fig contains 8.2 grams of sugar. A large fig has 10.4 grams of sugar.
Are figs high in fiber?
Raw figs are classified as a good source of fiber. A 100-gram serving, which is about two medium figs, provides 2.9 grams of fiber, meeting 10% of the Daily Value.
When to talk to a doctor or dietitian
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how figs fits your situation.
Last updated October 21, 2026