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.
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 27