How Many Calories in Figs? Nutrition Facts & Macros
1 medium fig (50g) has 37 calories
Protein 0.4g · Carbs 9.6g · Fat 0.2g
Fresh figs are an ancient Mediterranean fruit with 74 kcal per 100g — moderate in calories but naturally very sweet with 16.26g sugar. With 16.28g net carbs per 100g, they're NOT keto-friendly, but they bring unique benefits: good potassium (232 mg) for heart health, decent fiber (2.9g), and the enzyme ficin that aids protein digestion. At 79% water, fresh figs are satisfying and hydrating. IMPORTANT: dried figs are a completely different food — 249 kcal per 100g with ~47g sugar, over 3× more calorie-dense. Always know which type you're tracking. Here's everything you need to know about fig calories and macros, based on USDA data.
310 kJ · per 100g · Water: 79.11 g
Calorie Calculator: Figs
50 g Figs 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 |
| 1 large fig (64 g) | 47 kcal | 0.5g | 12.3g | 0.2g |
| 100 grams | 74 kcal | 0.8g | 19.2g | 0.3g |
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Figs — Nutrition Facts
| Figs | per 100g |
|---|---|
| Calories | 74 kcal |
| Protein | 0.75 g |
| Fat | 0.3 g |
| Carbs | 19.18 g |
| Fiber | 2.9 g |
| Sugar | 16.26 g |
| Sodium | 1 mg |
| Potassium | 232 mg |
| Magnesium | 17 mg |
| Phosphorus | 14 mg |
| Vitamin C | 2 mg |
| Vitamin B6 | 0.113 mg |
| Folate | 6 mcg |
| Manganese | 0.128 mg |
| Water | 79.11 g |
Source: USDA FoodData Central (FDC ID: 173021) · Data verified April 2026
Variations
Fresh figs (raw)
74 kcal per 100g. Fresh figs in their natural state. Naturally very sweet (16.26g sugar) with 79% water content. Seasonal fruit — available late June through early October. Good potassium (232 mg) and fiber (2.9g). Contains ficin enzyme for digestion. Very perishable — eat within 2-3 days. Mediterranean diet staple for thousands of years.
Dried figs
Approximately 249 kcal per 100g — 3.4× more calorie-dense than fresh figs due to water removal (only 30% water vs 79%). Sugar jumps to ~47g per 100g. Good fiber (9.8g) — effective for constipation relief. Available year-round unlike fresh figs. Easy to overeat — a small handful (50g) has 125 kcal. Absolutely NOT keto-friendly (~39g net carbs per 100g). Good for endurance athletes as concentrated natural energy.
Fig jam (preserves)
Approximately 250 kcal per 100g — sugar-added preserves with very high sugar content. Most of the nutritional benefits of fresh figs are lost during processing. Typically spread on bread, crackers, or paired with cheese. NOT suitable for keto, weight loss, or any low-sugar diet. Use sparingly — a tablespoon (20g) has about 50 kcal. Choose fresh figs instead whenever possible.
Dietary Perspectives
For Weight Loss
Moderate at 74 kcal per 100g. 1 medium fig (50g) has only 37 kcal — a reasonable dessert replacement. High sugar (16.26g) but the fiber (2.9g) helps slow absorption. BEWARE dried figs — 249 kcal per 100g, incredibly easy to overeat since they're small and sweet. Fresh figs are satisfying due to 79% water content. Eat 1-2 fresh figs as a natural dessert. Never snack mindlessly on dried figs — measure portions.
For Athletic Performance
Good potassium (232 mg per 100g) for electrolyte balance. Quick-digesting natural sugars (16.26g) make figs a decent pre-workout fuel. Dried figs are popular among endurance athletes — concentrated energy that's easy to carry and eat during events. Vitamin B6 (0.113 mg) supports energy metabolism. Natural, unprocessed fuel — better than processed energy gels. Pair dried figs with nuts for a balanced pre-ride snack.
For Keto
NOT compatible — 16.28g net carbs per 100g is far too high for keto. One fresh fig (50g) has about 8g net carbs, nearly half the daily keto limit from a single small fruit. Dried figs are even worse — ~39g net carbs per 100g, making a small handful devastating for ketosis. Skip figs entirely on keto. Better fruit options: blackberries (4.3g net carbs per 100g), raspberries (5.4g), strawberries (5.7g). Even half a fig would cost you 4g net carbs — not worth it.
Frequently Asked Questions
How many calories are in figs?
1 medium fresh fig (50g) contains approximately 37 calories. Per 100g, raw figs have 74 calories. 1 large fig (64g) has about 47 calories. Fresh figs have moderate calories compared to other fruits — more than cherries (63 kcal) and bananas (89 kcal is higher), similar to grapes (69 kcal). But watch out for dried figs: 249 kcal per 100g — that's 3.4 times more calorie-dense than fresh!
Are figs keto-friendly?
NO — figs have 16.28g net carbs per 100g (19.18g carbs minus 2.9g fiber), which is very high. Even 1 medium fig (50g) has about 8g net carbs — nearly half a typical 20g daily keto limit from just one small fruit. Dried figs are even worse at ~39g net carbs per 100g. Skip figs entirely on keto. Berries are much better options: blackberries (4.3g net carbs), raspberries (5.4g), strawberries (5.7g per 100g).
What's the difference between fresh and dried figs?
Fresh figs: 74 kcal, 16.26g sugar, 79% water — moderate and hydrating. Dried figs: 249 kcal, ~47g sugar, only 30% water — concentrated and calorie-dense. Dried figs are 3.4× more calorie-dense than fresh. A handful of dried figs (50g) has 125 kcal vs 37 kcal for one fresh fig. Dried figs do have more fiber (9.8g vs 2.9g per 100g) but the sugar jump is enormous. Always specify which you're tracking — they're practically different foods.
Are figs good for digestion?
Yes — figs are a good source of fiber (2.9g fresh, 9.8g dried per 100g). They contain ficin, a proteolytic enzyme that aids protein digestion. Dried figs have been used as a traditional remedy for constipation for centuries — their high fiber and sorbitol content stimulate bowel movements. For digestive benefits, dried figs are more effective than fresh due to concentrated fiber, but watch the calorie count.
When are figs in season?
Fresh figs have a short season: late June through early October in the Northern Hemisphere. Some fig trees produce two crops — the breba crop (early summer, smaller) and the main crop (late summer through fall, larger and sweeter). Outside of season, you'll find dried figs year-round. Fresh figs are very perishable — they last only 2-3 days in the fridge. Buy them ripe and eat quickly.
How do figs compare to dates?
Fresh figs vs fresh dates: figs have far fewer calories (74 vs 277 kcal per 100g), much less sugar (16.26 vs 66.47g), and much more water (79 vs 21%). Dates have more potassium (696 vs 232mg) and more magnesium (54 vs 17mg). Both are NOT keto-friendly. If you're watching calories, fresh figs are the clear winner. If you need quick energy density (endurance sports), dates pack more punch per gram.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Figs | 74 | 0.75g | 19.18g | 0.3g |
| Date (Medjool) | 277 | 1.81g | 74.97g | 0.15g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
| Cherries | 63 | 1.06g | 16.01g | 0.2g |
| Honey | 304 | 0.3g | 82.4g | 0g |
per 100g
Compare to dates, cherries, banana on calories, sugar, carbs. Per 100g, figs have 74 kcal with 16.28g net carbs and 16.26g sugar — more than cherries (63 kcal, 13.91g net carbs, 12.82g sugar), less than bananas in carbs (89 kcal, 22.84g carbs). Far less than dates (277 kcal, 66.47g sugar). Dried figs (249 kcal) are a completely different story — almost as calorie-dense as dates.
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