Cookies, fig bars
FDC 172721oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 18 · -22 vs Baked goods medianFig bars score 18 of 100, a Low band result that ranks 55th of 60 in Baked Goods, well below the category median. The fig filling still contributes some fiber and iron, each reaching 16% DV per serving, figures that plain butter cookies rarely match.
They are eaten as a portable snack or packed lunch treat, prized for staying soft rather than crumbly. A 100 g serving contains 46.4 g of sugar, high enough that the fig filling's natural sweetness adds up fast, so one bar rather than a handful keeps things in check.
See how this score is calculated, build a plate around cookies, fig bars, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | 17% |
| Total fat | 7.3 g | 9% |
| Saturated fat | 1.1 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 350 mg | 15% |
| Carbohydrate | 71 g | 26% |
| Dietary fiber | 4.6 g | 16% |
| Sugars | 46 g | |
| Protein | 3.7 g | 7% |
| Potassium | 207 mg | 4% |
| Calcium | 64 mg | 5% |
| Iron | 2.9 mg | 16% |
| Magnesium | 27 mg | 6% |
| Vitamin C | 0.3 mg | 0% |
| Vitamin A | 9 µg | 1% |
| Vitamin E | 0.65 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | 5% |
| Total fat | 2 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 98 mg | 4% |
| Carbohydrate | 20 g | 7% |
| Dietary fiber | 1.3 g | 5% |
| Sugars | 13 g | |
| Protein | 1 g | 2% |
| Potassium | 58 mg | 1% |
| Calcium | 18 mg | 1% |
| Iron | 0.81 mg | 5% |
| Magnesium | 7.6 mg | 2% |
| Vitamin C | 0.08 mg | 0% |
| Vitamin A | 2.5 µg | 0% |
| Vitamin E | 0.18 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172721Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cookies, vanilla sandwich with creme fillingDensity 19 vs 18Cookies, chocolate wafersDensity 21 vs 18Strudel, appleDensity 21 vs 18Original analysis by NutriVerdict
In the kitchen and how to use it
Fig bars are a soft, chewy cookie built around a thin layer of pastry-like dough wrapped around a sweet, seedy fig filling, best known by their commercial name but made in various forms at home and in bakeries. They're eaten as a lunchbox snack or an afternoon treat with a cup of tea or coffee, and their dense, not too sweet filling makes them a common substitute for a slice of fruit-filled pastry when something more portable and shelf-stable is needed. Warming a fig bar briefly makes the filling softer and the dough more tender, closer to a fresh-baked cookie.
Fig bars keep well at room temperature in a sealed container or their original wrapper for weeks, since the fig filling is naturally low in moisture, though refrigeration can extend freshness further. Per 100 g they provide 4.6 g of fiber, about 16% DV, coming largely from the fig filling's seeds and skins, along with 16% DV iron, both a step above what most cookies offer. At 348 calories and 46.4 g of sugar per 100 g, they remain a sweet, carbohydrate-forward snack, so the fiber and iron are best thought of as a modest nutritional bonus rather than the main reason to reach for one.
Frequently asked questions about cookies, fig bars
Are fig bars a good source of fiber?
Yes, they provide 4.6 g of fiber per 100 g, about 16% DV, largely from the fig filling.
How long do fig bars keep?
They stay fresh for weeks in a sealed container at room temperature, since the fig filling has naturally low moisture.
How many calories are in fig bars?
Fig bars have 348 calories per 100 g, alongside 46.4 g of sugar.