162mg Calcium per 100g — Why Dried Figs Are the Undisputed Calcium Champion of Dried Fruits

Dried figs (FDC 168190) deliver 162mg calcium per 100g (12% DV) — an extraordinary number for a fruit product. The next-closest dried fruit is dates at 64mg, followed by dried apricots at 55mg, raisins at 50mg, and prunes at 43mg. Dried figs contain 2.5x to 3.8x more calcium than any peer [1].

Three dried figs (~40g) provide 65mg calcium (5% DV) — equivalent to about a quarter-cup of milk (75mg). Five dried figs (~67g) deliver 109mg calcium (8% DV). While this doesn't replace dairy for calcium tracking, dried figs are one of the few plant-based, shelf-stable foods that contribute meaningful calcium without fortification [1][2].

The calcium in dried figs comes primarily from seed and cell wall structures that survive the drying process. Each dried fig contains approximately 1,600 tiny seeds — these crunchy seeds are composed partly of calcium oxalate and calcium phosphate, contributing to the total calcium content. Unlike milk calcium, some fig calcium may have lower bioavailability due to oxalate binding — but the total amount is high enough that even partial absorption is nutritionally relevant [1][2].

9.8g Fiber per 100g — The Highest-Fiber Dried Fruit by a Clear Margin

Dried figs contain 9.8g fiber per 100g (35% DV) — the highest fiber content of any commonly consumed dried fruit. Dried apricots have 7.3g, prunes 7.1g, dates 6.7g, and raisins only 3.7g. Three dried figs (~40g) deliver 3.9g fiber (14% DV) from a 100-calorie snack [1].

The fiber comes from two sources: the flesh matrix (primarily pectin — a soluble fiber) and the seeds (primarily insoluble cellulose). This dual-source fiber profile means dried figs contribute both soluble and insoluble fiber — a combination that some nutrition researchers consider more valuable than either type alone for food journaling purposes [1][2].

Five dried figs (~67g) provide 6.6g fiber (24% DV) at 167 calories — one of the highest fiber-per-calorie ratios among sweet snack foods. For perspective, a fiber bar typically provides 3-5g fiber at 130-140 calories but with added sugar, emulsifiers, and processed ingredients. Dried figs achieve similar fiber density from a single-ingredient whole food [1].

68mg Magnesium, 0.51mg Manganese, 15.6mcg Vitamin K — The Trace Mineral Depth Chart

Dried figs provide 68mg magnesium per 100g (16% DV) — the highest among common dried fruits, exceeding dates (54mg), prunes (41mg), raisins (32mg), and dried apricots (32mg). Three figs deliver 27mg magnesium (6% DV), and five figs provide 46mg (11% DV) [1].

Manganese at 0.51mg per 100g (22% DV) is substantial — three figs provide 0.20mg (9% DV). Dried figs also contribute 15.6mcg vitamin K per 100g (13% DV) — the second-highest among dried fruits after prunes (59.5mcg). This fat-soluble vitamin is rarely tracked in dried fruit consumption [1].

Iron at 2.03mg per 100g (11% DV) completes a mineral profile that few other dried fruits match in breadth: calcium, magnesium, iron, manganese, and potassium all at nutritionally meaningful levels. This mineral density makes dried figs particularly notable for people tracking multiple micronutrients from plant sources [1][2].

Calimyrna, Mission, Brown Turkey — Variety Differences Beyond the Grocery Label

Calimyrna figs (the Californian name for Smyrna figs) are large, pale green-yellow when dried, with a nutty, buttery flavor. Mission figs (Franciscana) are small, dark purple-black, and intensely sweet with a jammy flavor. Brown Turkey figs are medium-sized with mild sweetness. The USDA's single dried fig entry (FDC 168190) represents an average across commercial varieties [1][2].

Nutritional differences between varieties are typically within 5-10% for macronutrients. Darker-skinned varieties (Mission) tend to have slightly higher anthocyanin content, while lighter varieties (Calimyrna) may have marginally more beta-carotene. For standard calorie and mineral tracking, the USDA average values (249 kcal, 162mg Ca, 9.8g fiber) apply to all varieties [2][3].

Anjeer — the Hindi/Urdu name for dried figs — refers to the same food and nutrition profile. In South Asian cuisine, dried figs are commonly soaked overnight in milk or water (a preparation similar to stewing) which dilutes the per-100g nutrients but increases the total serving size and palatability. Soaked anjeer has approximately the same nutrition as stewed figs: ~107 kcal per 100g [1][3].

Dried Figs vs. Other Dried Fruits (per 100g)

NutrientDried FigsDried ApricotsPrunesDates (Medjool)Raisins
Calories (kcal)249241240277299
Calcium (mg)16255436450
Fiber (g)9.87.37.16.73.7
Magnesium (mg)6832415432
Potassium (mg)6801,162732696749
Iron (mg)2.032.660.930.901.88
Manganese (mg)0.510.2350.2990.2620.299
Sugars (g)47.9253.4438.1366.4759.19

Practical Tips for Dried Figs

  • 1

    Dried figs have 162mg calcium per 100g — 2.5x to 3.8x more than any other common dried fruit. Three figs (~40g) deliver 65mg calcium, roughly equivalent to a quarter-cup of milk. For plant-based calcium tracking, dried figs are unmatched [1].

  • 2

    Fiber at 9.8g per 100g (35% DV) leads all dried fruits. Three figs provide 3.9g fiber (14% DV) from a 100-calorie, single-ingredient snack — a better fiber-to-calorie ratio than most commercial fiber bars [1].

  • 3

    Magnesium at 68mg per 100g (16% DV) is the highest among dried fruits. Five figs deliver 46mg (11% DV), contributing to a mineral profile that covers calcium, magnesium, iron, manganese, and potassium simultaneously [1].

  • 4

    Sugar at 47.92g per 100g is entirely natural — unlike dried cranberries (72.6g with ~68g added), dried figs contain no added sugar. All sugars are concentrated from the fresh fig's natural 16.3g per 100g [1].

  • 5

    Soaking dried figs overnight (anjeer tradition) creates a stewed-equivalent product at ~107 kcal per 100g — 57% fewer calories per gram than unsoaked, with easier chewing and larger perceived portions [1].

Frequently Asked Questions — Dried Figs

How many calories are in dried figs?
Dried figs have 249 calories per 100g. Three dried figs (~40g) have about 100 calories. One dried fig (~13g) has about 32 calories. Five dried figs (~67g) have about 167 calories. Stewed dried figs (without sugar) have 107 kcal per 100g.
Are dried figs high in calcium?
Yes — dried figs have 162mg calcium per 100g (12% DV), the highest of any commonly eaten dried fruit. Three figs provide 65mg calcium — equivalent to about a quarter-cup of milk. The next-closest dried fruit is dates at 64mg per 100g. The calcium comes primarily from the fig seeds (about 1,600 per fig).
How much fiber is in dried figs?
Dried figs have 9.8g fiber per 100g (35% DV) — the most of any common dried fruit. Three figs (~40g) provide 3.9g (14% DV) and five figs provide 6.6g (24% DV). The fiber is both soluble (pectin from flesh) and insoluble (cellulose from seeds), providing a dual-source fiber profile.
Are dried figs and anjeer the same?
Yes — anjeer is the Hindi/Urdu name for figs, and dried anjeer refers to dried figs with the same nutritional profile (249 kcal, 162mg calcium, 9.8g fiber per 100g). In South Asian cuisine, dried figs are commonly soaked overnight in milk or water, which creates a product similar to stewed figs at ~107 kcal per 100g.
Do dried figs have added sugar?
No — dried figs contain no added sugar. The 47.92g sugar per 100g is entirely concentrated natural sugar from the fresh fruit (fresh figs have 16.3g sugar per 100g). This is in contrast to dried cranberries, which have approximately 68g of added sugar per 100g.

Important Notice

Nutritional values are based on USDA FoodData Central data for figs, dried, uncooked (FDC 168190) and stewed without added sugar (FDC 168193). Actual values vary by fig variety (Calimyrna, Mission, Brown Turkey), drying method, and origin. This tool is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.

About the Author

Manish Kumar - Author
Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

  1. [1] USDA FoodData Central (2024). Figs, dried, uncooked (FDC 168190); Figs, dried, stewed (FDC 168193). U.S. Department of Agriculture, Agricultural Research Service.
  2. [2] Ferrara M, Ferrara G, Ferrara L, Ferrara MN (2025). Figs (Ficus carica L.): A Comprehensive Review of Phytochemistry, Nutritional Value, and Bioactive Properties. PMC — Foods.
  3. [3] Tharmaraj T, Borthakur A, Ganesan P (2026). Enhancing the Nutritional Value of Dried Figs: Reducing Sugar Content Through Lactococcus Lactic Fermentation. Food & Nutrition Journal.