Figs (dried) nutrition facts
Per 1 cup · 149 g
of a 2,000 cal day
- Protein4.9g5% of calories
- Carbs95g92% of calories
- Fat1.4g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Figs (dried) (1 cup, 149 g) has 371 calories, with 4.9 g of protein, 95 g of carbohydrates and 1.4 g of fat. Most of its energy comes from carbs (92% of calories). It is high in dietary fiber (52% DV), calcium (24% DV) and iron (38% DV).
High in
20%+ of the daily value
- Dietary fiber52%
- Calcium24%
- Iron38%
- Potassium22%
- Magnesium24%
- Copper48%
Good source of
10–19% of the daily value
- Vitamin K19%
- Thiamine11%
- Vitamin B612%
- Pantothenic acid13%
- Phosphorus14%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (149 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 23 μg | 19% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 9% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 13 μg | 3% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 13% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 241 mg | 24% |
| Iron | 3 mg | 38% |
| Potassium | 1,013 mg | 22% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 100 mg | 14% |
| Zinc | 1 mg | 7% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 33% |
| Selenium | 1 μg | 2% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 9 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 34 g | — |
| Galactose | 0.2 g | — |
| Glucose | 37 g | — |
| Glutamic acid | 0.4 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
110 calSunny Fruit Figs, Organic, Sun-Dried2 pieces−261 cal
180 calTrader Joe's Freeze Dried Fig Slices1 bag−191 cal
100 calSun-Maid Figs, Dried Mission, California4 figs−271 cal
110 calFresh Gourmet Figs, Mission4 figs−261 cal
110 calMade In Nature Smyrna Figs, Organic, Dried3 figs−261 cal
100 calAurora Natural Organic Figs2 pieces−271 cal
Burning 371 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 70minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 52minSwimming laps
Common questions
How many calories are in Figs (dried)?
One serving of Figs (dried) (1 cup) has 371 calories, which works out to 249 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Figs (dried) high in protein?
Not especially. It has 4.9 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Figs (dried) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 81 g of net carbs and 92% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Figs (dried)?
15 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Figs (dried)?
71 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
Recipes with figs
215 calToast with Figs, Ricotta, & Sesame Seeds1 serving
321 calCottage Cheese with Figs & Walnuts1 serving
240 calToast with Figs, Ricotta, and Honey1 serving
575 calPomegranate Salad with Figs & Pumpkin Seeds1 serving
348 calFig, Date, and Cashew Smoothie1 serving
187 calSpinach & Chickpea Salad with Lemon Fig Dressing1 serving
