How Many Calories Are in a Fig

Figs are a naturally sweet fruit with a soft, chewy texture and hundreds of tiny edible seeds. They come in both fresh and dried forms and are enjoyed around the world for their unique flavour and versatility in both sweet and savoury dishes. But despite their small size, figs are energy-dense and contain natural sugars, making them a common question for those watching their calorie intake.

Calories in Fresh Figs

Fresh figs are relatively low in calories. One medium-sized fresh fig, weighing around 50 grams, contains approximately 35 to 40 calories. This makes them a suitable choice for a light snack or an addition to salads, yoghurt, or breakfast dishes. A serving of three fresh figs provides about 100 to 120 calories, depending on their size and ripeness.

Because they have a high water content, fresh figs are less calorie-dense than dried ones. They also provide some dietary fibre, a small amount of natural sugar, and a touch of essential nutrients like potassium, magnesium, and calcium.

Calories in Dried Figs

Dried figs are much more concentrated in both flavour and calories. When the water is removed, the sugars and nutrients become more densely packed. One dried fig (around 20 grams) contains roughly 50 to 60 calories. A standard serving of four dried figs contains around 200 to 240 calories.

Dried figs are often used in baking or as a natural sweetener, but their high sugar content makes portion control important if you're watching your energy intake. They’re still a source of fibre and minerals, but they can add up quickly in both calories and carbohydrates.

Nutritional Breakdown

Figs, both fresh and dried, offer a mix of natural sugars, dietary fibre, and small amounts of protein and fat. A medium fresh fig has about 8 to 10 grams of carbohydrates, most of which come from naturally occurring sugars. It provides around 1 to 2 grams of fibre and trace amounts of protein and fat.

Dried figs have higher carbohydrate content, with around 12 to 15 grams of carbs per piece, along with more fibre around 2 grams per fig. They are also a good source of antioxidants, polyphenols, and minerals like potassium, iron, and calcium, though the higher sugar load should be considered if you’re managing blood glucose levels or aiming to reduce calorie intake.

Where Figs Sit on the Glycaemic Index

Figs have a moderate glycaemic index. Fresh figs tend to have a lower glycaemic load than dried figs due to their water content and lower sugar concentration. Fresh figs can be included in a balanced diet for those managing blood sugar, while dried figs, though still natural, can cause a more significant glucose response if eaten in large amounts.

Pairing figs with protein, such as nuts or Greek yoghurt, can help lower the overall glycaemic impact of the meal.

Health Benefits of Figs

Figs are high in soluble fibre, which supports digestion and helps regulate blood sugar levels. They also contain antioxidants that help fight free radicals in the body. The mineral content, especially potassium and magnesium, supports heart health and muscle function.

Fresh figs can aid hydration and digestion thanks to their water content, while dried figs are more portable and calorie-dense, making them suitable for energy during physical activity or as part of a post-workout snack.

Downsides and Considerations

The main consideration with figs, particularly dried ones is their sugar and calorie density. Although the sugar is natural, it still contributes to total carbohydrate intake and can raise blood sugar levels if not balanced with other nutrients.

Overconsumption can also lead to digestive issues, especially due to their high fibre content. This is more common with dried figs, which are easy to snack on without realising how many you’ve eaten. People with digestive sensitivities or those following low-FODMAP diets may need to moderate fig intake.

How Figs Fit Into Your Diet

Fresh figs make an excellent addition to a healthy diet, particularly when eaten in moderation as part of meals rich in protein and healthy fats. They work well in salads, porridge, cheese boards, or simply on their own. Dried figs are more suitable for those looking for quick energy or natural sweetness, but portion control is important.

If you're watching your calorie intake, choosing fresh over dried figs can help you enjoy the taste without consuming too many calories or sugars. Including figs in meals rather than as standalone snacks can also help moderate their glycaemic impact.

Summary

A fresh fig contains about 35 to 40 calories, while a dried fig contains around 50 to 60 calories. Fresh figs are lower in sugar and better for those trying to reduce calorie intake, while dried figs are more energy-dense and suitable in smaller portions. Both forms are nutritious, offering fibre, minerals, and antioxidants, but should be enjoyed mindfully, especially if you’re managing weight or blood sugar. Figs are a flavourful, nutrient-rich addition to your diet when eaten in balance.