Figs, raw
FDC 173021large (2-1/2" dia) (64 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 27 · -54 vs Fruits & juices medianFresh figs score 27 of 100, a Low band result ranking 53rd of 60 in Fruits & juices, again well under the category median of 81. The one standout here is dietary fiber, at a good 10 percent DV, in a fruit that runs a modest 74 calories per 100 g.
Figs are usually eaten out of hand when ripe, halved into a salad, or paired with cheese and a drizzle of honey. The caveat worth knowing is sugar: at 16.3 g per 100 g, fresh figs carry a formal sugar limit flag despite the fiber. Shoppers wanting a higher-scoring fruit option might look toward unsweetened cranberry juice or raw tamarinds instead.
See how this score is calculated, build a plate around figs, raw, 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 | 74 kcal | 4% |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 2.9 g | 10% |
| Sugars | 16 g | |
| Protein | 0.75 g | 2% |
| Potassium | 232 mg | 5% |
| Calcium | 35 mg | 3% |
| Iron | 0.37 mg | 2% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 2 mg | 2% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | 2% |
| Total fat | 0.19 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.64 mg | 0% |
| Carbohydrate | 12 g | 4% |
| Dietary fiber | 1.9 g | 7% |
| Sugars | 10 g | |
| Protein | 0.48 g | 1% |
| Potassium | 148 mg | 3% |
| Calcium | 22 mg | 2% |
| Iron | 0.24 mg | 1% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 1.3 mg | 1% |
| Vitamin A | 4.5 µg | 0% |
| Vitamin E | 0.07 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 173021Original 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 fruits & juices median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Prune pureeDensity 27 vs 27Cranberry juice, unsweetenedDensity 31 vs 27Tamarinds, rawDensity 33 vs 27Original analysis by NutriVerdict
In the kitchen and how to use it
Fresh figs have a soft, almost custardy flesh dotted with tiny edible seeds inside a thin, delicate skin that can be eaten as is or peeled. They're typically eaten raw halved or quartered, layered onto a cheese board with soft cheeses like brie or goat cheese, wrapped in prosciutto, sliced into salads with arugula and walnuts, or roasted briefly to concentrate their sweetness for a dessert or a topping for yogurt and oatmeal. Their honeyed sweetness also makes them a natural match for a drizzle of honey or balsamic reduction.
Fresh figs are highly perishable and bruise easily, so they should be bought a day or two before eating, stored unwashed in the refrigerator, and used quickly once ripe (a ripe fig yields slightly to gentle pressure). A large fig at 64 g runs about 74 calories with 2.9 g of fiber, providing 10% DV of fiber, making them a reasonably low-calorie way to add natural sweetness, texture, and some fiber to a cheese plate, salad, or breakfast bowl.
Frequently asked questions about figs, raw
How many calories are in a fresh fig?
A large raw fig weighing 64 g has about 74 calories.
Are fresh figs a good source of fiber?
Yes, a large fig provides about 10% of the daily value for fiber, at 2.9 g per 100 g.
How should fresh figs be stored?
Keep them unwashed in the refrigerator and eat them within a day or two of purchase, since ripe figs bruise and spoil quickly.