Calorie Chart / Fruits / Fig
How Many Calories Are in Fig?
Calculation of the nutritional value & Recommended Dietary Intake of fig
For g and a calorie requirement of kcal
| Calories 30 kcal | Proteins 0.5 g | Lipids 0.1 g | Carbohydrates 6.8 g |
| 2% | 1% | 0% | 2% |
Health benefits of fig
Fig - 100g
Calories 66 kcal
Proteins 1 g
Lipids 0.3 g
Carbohydrates 15 g
With only 66 calories per 100 g, the fig is considered a moderate-calorie fruit: light enough to fit into a slimming plan yet energetic enough to curb cravings between meals. Those calories come mainly from natural sugars that are slowly released thanks to the fruit's 2–3 g of soluble and insoluble fibre, supporting steady blood glucose.
Figs supply potassium (≈ 230 mg/100 g) that helps regulate blood pressure, and they contain calcium and magnesium in a ratio considered favorable for bone health. Vitamin K and small amounts of vitamin B6 contribute respectively to normal coagulation and energy metabolism, making the fruit interesting for athletes watching their calories while needing micronutrients.
The skin and pulp are rich in polyphenols such as anthocyanins (responsible for the purple color of certain varieties); these compounds are being studied for their supposed antioxidant benefits—use the term "supposed" because evidence is still emerging. A traditional Mediterranean remedy even uses fig latex to soothe minor skin irritations, though this benefit remains anecdotal.
Cultivated for more than 5,000 years, the fig was prized in ancient Greece as "the food of philosophers." Its moderate calories made it valuable for long sea voyages, while Roman athletes consumed it before competitions for a quick yet balanced energy boost.
Tips for incorporating fig into a balanced diet
Because a fresh fig offers moderate calories and a honeyed sweetness, it slots naturally into both sweet and savory recipes. Try a salad of quartered fig, fresh goat cheese, and walnut pieces: you get protein, healthy fats, and roughly 200 calories per serving. A drizzle of balsamic vinegar avoids the high calories of heavy dressings.
For a balanced breakfast, dice one fig over hot porridge made with oat flakes and semi-skimmed milk; this adds flavor so you can skip extra sugar, trimming breakfast calories without sacrificing taste. Athletes can blend fig with banana and Greek yogurt after training to replenish glycogen while controlling total calories.
On a platter, pair fresh fig with wafer-thin slices of cured ham or salami; the fruity acidity balances the salt, and the dish remains moderate in calories compared with pâté-based appetizers. Alternatively, roast figs with a dash of honey and serve alongside duck breast; the fruit's fibre helps offset the meat's higher calories and saturated fat.
Just like apple or apricot, figs can be stewed into a quick compote for topping yogurt. Keep the peel on to maximize fibre and ensure the calories stay primarily from natural fruit sugars rather than added sweeteners.
Frequently Asked Questions
- How many calories are in a fig?
- There are 66 kcal per 100 g.
- Is fig good for weight loss despite its calories?
- Yes. With only 66 calories and plenty of fibre, fig promotes satiety, making it easier to stay within a daily calorie target.
- Does drying the fruit change its calories?
- Absolutely. A dried fig concentrates sugars and rises to about 250 calories per 100 g because the water is removed.
- Are the calories in fig mainly sugar?
- Roughly 90 % of fig calories come from natural carbohydrates (15 g/100 g), while proteins and lipids contribute minimally.
- Can diabetics include fig in a controlled-calorie menu?
- In small portions, yes. The fruit's fibre slows glucose absorption, but its calories and sugars still count toward the meal plan.
- Is it better to eat fig with or without the skin for fewer calories?
- Calorie content is almost identical either way, but keeping the skin boosts fibre, which can help manage overall calories during the day.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
