How Many Calories in Figs? Nutrition Facts & Macros
One medium fresh fig (50 g) has 37 calories
Protein 0.4g · Carbs 9.6g · Fat 0.2g
Figs are one of the oldest cultivated fruits, prized across the Mediterranean for thousands of years. Fresh figs contain 74 kcal per 100 g with a relatively high natural sugar content (16.26 g). They provide 2.9 g of fiber per 100 g, aiding digestion. Fresh figs are seasonal and delicate — dried figs are available year-round but much more calorie-dense (~249 kcal per 100 g). Fresh figs contain about 79% water.
310 kJ · per 100g · Water: 79.11 g
Calorie Calculator: Figs (Fresh)
50 g Figs (Fresh) contains 37 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium fig (50 g) | 37 kcal | 0.4g | 9.6g | 0.2g |
| 3 figs (150 g) | 111 kcal | 1.1g | 28.8g | 0.4g |
| 100 grams | 74 kcal | 0.8g | 19.2g | 0.3g |
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Figs (Fresh) — Nutrition Facts
| Figs (Fresh) | per 100g |
|---|---|
| Calories | 74 kcal |
| Protein | 0.75 g |
| Fat | 0.3 g |
| Carbs | 19.18 g |
| Saturated Fat | 0.06 g |
| Monounsaturated Fat | 0.066 g |
| Polyunsaturated Fat | 0.144 g |
| Cholesterol | 0 mg |
| Fiber | 2.9 g |
| Sugar | 16.26 g |
| Sodium | 1 mg |
| Potassium | 232 mg |
| Calcium | 35 mg |
| Magnesium | 17 mg |
| Phosphorus | 14 mg |
| Iron | 0.37 mg |
| Zinc | 0.15 mg |
| Manganese | 0.128 mg |
| Selenium | 0.2 mcg |
| Vitamin A | 7 mcg |
| Vitamin C | 2 mg |
| Thiamine (B1) | 0.06 mg |
| Riboflavin (B2) | 0.05 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.113 mg |
| Folate | 6 mcg |
| Vitamin E | 0.11 mg |
| Vitamin K | 4.7 mcg |
| Water | 79.11 g |
Source: USDA FoodData Central (FDC ID: 173021) · Data verified September 2026
Variations
Fresh fig (raw)
74 kcal per 100 g — the default fresh raw fig. High water content (79%), seasonal availability. Protein 0.75 g, carbs 19.18 g, fat 0.3 g, fiber 2.9 g per 100 g.
Dried figs
~249 kcal per 100 g — over 3× more calories than fresh figs. Concentrated sugar (~48 g), more fiber (~10 g). Only ~30% water. Available year-round, popular as a snack and in baking. Not suitable for weight loss or keto.
Dietary Perspectives
For Weight Loss
Moderate at 74 kcal per 100 g — one medium fresh fig (50 g) has only 37 kcal, making it a sweet, satisfying treat that can replace dessert. The natural sugar (16.26 g per 100 g) is relatively high for a fruit. The fiber (2.9 g per 100 g) helps with satiety. Avoid dried figs for weight loss — 249 kcal per 100 g with 48 g sugar. Stick to 1-2 fresh figs as a snack.
For Athletic Performance
Quick natural sugar source (16.26 g per 100 g) for pre-workout energy. Good potassium content (232 mg per 100 g) for muscle function. Ancient athletes ate figs for energy — they were a staple food in the Greek Olympics. Fresh figs are portable during season. Dried figs provide concentrated energy for endurance events with ~249 kcal and ~48 g sugar per 100 g.
For Keto
Not suitable for strict keto — 16.28 g net carbs per 100 g (19.18 g total carbs minus 2.9 g fiber). One medium fresh fig (50 g) has approximately 8.1 g net carbs — nearly half of a 20 g daily limit. Dried figs are even worse at ~42 g net carbs per 100 g. For keto, choose berries instead: raspberries (5.4 g net carbs), strawberries (5.7 g net carbs per 100 g).
Frequently Asked Questions
How many calories are in a fig?
One medium fresh fig (50 g) contains approximately 37 calories. Per 100 g, fresh figs have 74 calories (310 kJ). Three figs (150 g) have about 111 calories. Fresh figs are moderate in calories thanks to their high water content (79%). Dried figs are much more calorie-dense at 249 kcal per 100 g.
How many carbs are in figs?
Per 100 g, fresh figs contain 19.18 g of carbohydrates, of which 16.26 g is sugar and 2.9 g is fiber. One medium fig (50 g) has about 9.6 g of carbs. The sugar content is relatively high for a fruit, but the fiber helps moderate blood sugar impact.
Are figs healthy?
Yes, fresh figs are nutritious. They provide 2.9 g of fiber per 100 g, 232 mg of potassium, 17 mg of magnesium, and 2 mg of vitamin C. They're low in fat (0.3 g) and sodium (1 mg). Figs also contain manganese (0.128 mg) and folate (6 mcg). They're a wholesome, natural snack — just watch portions due to the sugar content.
Fresh figs vs dried figs — what's the difference?
Fresh figs have 74 kcal per 100 g with 79% water. Dried figs have approximately 249 kcal per 100 g with only ~30% water — over 3x the calories. Dried figs have more concentrated sugar (~48 g vs 16.26 g) but also more fiber (~10 g vs 2.9 g). Fresh figs are seasonal and perishable, while dried figs are available year-round. For weight management, fresh figs are the better choice.
Are figs good for weight loss?
Fresh figs are moderate at 74 kcal per 100 g — one medium fig (50 g) has only 37 kcal, making it a sweet, satisfying snack that can replace dessert. The fiber (2.9 g per 100 g) helps with satiety. However, the natural sugar is relatively high (16.26 g). Stick to 1-2 fresh figs as a snack and avoid dried figs for weight loss — they pack 249 kcal per 100 g with 48 g of sugar.
Are figs keto-friendly?
No — fresh figs have 16.28 g of net carbs per 100 g (19.18 g total carbs minus 2.9 g fiber). One medium fig (50 g) has approximately 8.1 g of net carbs — nearly half of a strict 20 g daily keto limit from just one small fruit. Dried figs are even worse at ~42 g net carbs per 100 g. For keto, choose berries instead — raspberries (5.4 g) or strawberries (5.7 g net carbs per 100 g).
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Figs (Fresh) | 74 | 0.75g | 19.18g | 0.3g |
| Date (Medjool) | 277 | 1.81g | 74.97g | 0.15g |
| Grapes | 69 | 0.72g | 18.1g | 0.16g |
| Pomegranate | 83 | 1.67g | 18.7g | 1.17g |
| Raisins (Dark, Seedless) | 299 | 3.3g | 79.32g | 0.25g |
per 100g
Per 100 g, fresh figs have 74 kcal — similar to grapes (69 kcal) but far less than dates (277 kcal), which have only 21% water compared to figs' 79%. One medium fig (37 kcal) is a lighter snack than a handful of grapes, but watch the sugar content (16.26 g per 100 g).
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