Calories in Figs: Nutrition Facts & Serving Sizes
Per 1 medium (2-1/4" dia) (50g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A fig is a soft, sweet fruit from the Ficus tree with a chewy texture and honey-like flavor. One medium fig (50g) contains just 37 calories, making it a light snack option. Per 100g, figs deliver 74 calories, 19.2g of carbohydrates, 16.3g of natural sugars, 2.9g of fiber, and 0.8g of protein with virtually no fat. Fresh figs are naturally rich in potassium (232mg per 100g) and calcium (35mg per 100g), supporting muscle function and bone health. Their high fiber content relative to calorie count makes them more filling than their small size suggests. Figs are commonly eaten fresh, dried, or added to oatmeal, yogurt bowls, and salads. If you are tracking macros, note that figs are primarily a carbohydrate source with moderate natural sugar content. They fit well into a balanced diet when portioned correctly, especially post-workout when your body can use that natural sugar for glycogen replenishment.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 medium (2-1/4" dia) (50g) | 37 | 0.4g | 9.6g | 0.2g | 1.5g |
| 1 large (2-1/2" dia) (64g) | 47.4 | 0.5g | 12.3g | 0.2g | 1.9g |
| 1 small (1-1/2" dia) (40g) | 29.6 | 0.3g | 7.7g | 0.1g | 1.2g |
| 100g | 74 | 0.8g | 19.2g | 0.3g | 2.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 74 | 4% |
| Protein | 0.8g | 2% |
| Total Fat | 0.3g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 19.2g | 7% |
| Dietary Fiber | 2.9g | 10% |
| Sugars | 16.3g | 33% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 35mg | 3% |
| Iron | 0.4mg | 2% |
| Potassium | 232mg | 5% |
| Vitamin A | 7mcg | 1% |
| Vitamin C | 2mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 17mg | 4% |
| Phosphorus | 14mg | 1% |
| Zinc | 0.2mg | 2% |
| Selenium | 0.2mcg | 0% |
| Folate | 6mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.4mg | 3% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Figs
Figs provide a notable fiber content of 2.9g per 100g, which supports healthy digestion and can help regulate bowel movements. The soluble fiber in figs, primarily pectin, has been associated with lowering LDL cholesterol levels over time, which is relevant for long-term cardiovascular health.
The potassium content in figs (232mg per 100g) plays a direct role in muscle contraction and electrolyte balance. For anyone training regularly, maintaining potassium levels helps reduce cramp frequency and supports proper nerve signaling during workouts.
Figs contain polyphenol antioxidants including flavonoids and phenolic acids. These compounds help neutralize free radicals generated during intense exercise, reducing oxidative stress and supporting faster recovery between sessions.
Calcium at 35mg per 100g, while not as concentrated as in dairy, contributes to your daily intake alongside other plant-based calcium sources. Figs also contain small amounts of magnesium and vitamin K, both involved in bone mineral density and muscle function.
The natural sugars in figs provide a quick energy source. Consuming figs before or after a workout gives you a clean carbohydrate hit without the added ingredients found in processed snacks. Their low fat and moderate calorie content makes them a practical whole-food option when you need a fast energy boost.
Dietary Considerations
Fresh figs are naturally vegan, gluten-free, and dairy-free, making them compatible with most dietary approaches. With 19.2g of carbs per 100g, figs are not suitable for strict keto or very low-carb diets. For standard weight loss approaches, one medium fig at 37 calories is easy to fit into a calorie deficit. They contain no fat and no added sugar, so the calories come entirely from natural carbohydrates. Figs are paleo-friendly and work well in Mediterranean-style eating patterns. They have a moderate glycemic index, meaning the natural sugars are absorbed at a reasonable rate when eaten with protein or fat. People with fructose sensitivity should consume figs in moderation due to their sugar content. No major allergen concerns. Fresh figs are also low in sodium at just 1mg per 100g, making them appropriate for anyone watching their salt intake.
Daily Intake (100g)
100g of fig provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a fig?
One medium fresh fig (50g) contains 37 calories. A large fig (64g) has about 47 calories. Per 100g, figs contain 74 calories.
Is fig good for weight loss?
Figs can fit into a weight loss diet. At 37 calories per medium fig with 1.5g of fiber, they are a satisfying low-calorie snack. The key is portion control since the natural sugars add up quickly if you eat several at once.
How much protein in a fig?
A medium fig (50g) contains 0.4g of protein. Per 100g, figs have 0.8g of protein. Figs are not a significant protein source and should be paired with protein-rich foods to meet your daily targets.
Are figs high in sugar?
Figs contain 16.3g of natural sugar per 100g, which is relatively high for a fresh fruit. One medium fig has about 8.2g of sugar. This is all naturally occurring fructose and glucose with no added sugar.
Can you eat figs on a keto diet?
Figs are not keto-friendly. With 19.2g of carbs per 100g and 16.3g of sugar, even a single fig can take a significant portion of your daily carb allowance on a strict keto plan.
What is the difference between fresh and dried figs?
Dried figs are much more calorie-dense. Fresh figs contain 74 calories per 100g while dried figs contain around 249 calories per 100g with concentrated sugars. For calorie tracking, always specify whether you are eating fresh or dried.
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