Fig Calories & Nutrition Calculator

Fresh fig provides 35mg calcium per 100g — 3% of the daily value. This is already higher than most fruits: apple (6mg), banana (5mg), mango (11mg), and orange (40mg). But dried figs concentrate calcium to 162mg per 100g — 12% of the daily value — making them the single richest common fruit source of calcium, dried or fresh ^[1].

Three dried figs (30g) deliver 49mg calcium — 4% DV. A quarter-cup serving (38g) provides 62mg calcium — roughly equivalent to the calcium in half a cup of milk (56mg). Among dried fruits, only dried figs approach meaningful calcium levels: dried dates have 39-64mg, dried apricots 55mg, and raisins 50mg per 100g.

For food journaling, dried figs are worth noting as a non-dairy, plant-based calcium contributor. The calcium-to-calorie ratio in dried figs (0.65mg calcium per kcal) is actually comparable to whole milk (0.85mg/kcal) — unusual for a fruit.

Fresh fig is 79% water at 74 kcal per 100g — moderate among fruits, roughly matching cherry (63 kcal) and grape (69 kcal). Drying reduces water to ~30%, concentrating calories to 249 kcal per 100g — a 3.4x increase. Sugar concentrates from 16.3g to 47.9g (2.9x), and fiber from 2.9g to 9.8g (3.4x) ^[1].

Two medium fresh figs (100g) have 74 kcal. Three dried figs (30g) have 75 kcal — almost identical calories but in a dramatically smaller volume. A quarter-cup of dried figs (38g, ~4 figs) has 95 kcal. In India, soaked dried figs (anjeer) are commonly eaten as a morning snack — 3-4 soaked dried figs represent about 75-100 kcal.

For food journaling, always specify fresh or dried. The 3.4x calorie difference means a '100g serving of figs' could be 74 or 249 kcal depending on form. Dried figs in baking and energy balls are particularly easy to overconsume due to their small size and sweet, chewy texture.

Dried figs provide 680mg potassium per 100g — 14% of the daily value. This places them alongside dates (656-696mg) and behind only dried apricots (1162mg) among common dried fruits. Fresh fig has 232mg per 100g — moderate but respectable, exceeding apple (107mg) and cherry (222mg) ^[1].

Three dried figs (30g) deliver 204mg potassium — 4% DV. A quarter-cup serving (38g) provides 258mg — 5% DV. The potassium-to-sodium ratio in dried figs is 68:1 — excellent for electrolyte balance tracking.

For food journaling, dried figs are a practical potassium source that can be added to oatmeal, yogurt, or trail mix. The combination of potassium (680mg), calcium (162mg), and magnesium (68mg) per 100g makes dried figs one of the most mineral-dense dried fruits overall.

Dried figs have 9.8g fiber per 100g — 35% of the daily value. This exceeds dried dates (6.7-8.0g), dried apricots (7.3g), raisins (3.7g), and dried cranberries (5.7g). Only prunes (dried plums, 7.1g) are commonly cited for fiber among dried fruits, and figs surpass even those. Three dried figs (30g) provide 2.9g fiber — 10% DV ^[1].

Fresh fig has 2.9g fiber per 100g — modest but similar to apple (2.4g) and banana (2.6g). The fiber in figs is primarily insoluble (from the seeds and skin) with some soluble pectin from the flesh. The tiny seeds throughout fig flesh (both fresh and dried) contribute significantly to the insoluble fiber content.

For food journaling, dried figs are among the most fiber-efficient dried snacks available. The 9.8g fiber per 100g at 249 kcal gives a fiber-to-calorie ratio of 0.039 — better than dates (0.024-0.028) and raisins (0.012), though not as efficient as fresh berries.

Dried figs provide 68mg magnesium per 100g — 16% of the daily value. This is notably high for a fruit: dried dates have 43-54mg, dried apricots 32mg, and raisins 32mg. Among dried fruits, only dried banana (108mg) surpasses dried figs. Three dried figs (30g) deliver 20mg magnesium (5% DV) ^[1].

The magnesium content of dried figs (68mg/100g) approaches some nut and seed levels: almonds have 270mg, pumpkin seeds 550mg, and dark chocolate 228mg per 100g. While figs can't compete with these concentrated sources, they're remarkable for a fruit — contributing meaningfully to magnesium intake from a category that rarely does.

For food journaling, the mineral trifecta in dried figs — calcium (162mg), potassium (680mg), and magnesium (68mg) per 100g — is unique among fruits. No other common fruit, fresh or dried, provides all three minerals at these levels simultaneously.