Fig: Calories, Nutrition Facts, and Health Benefits (2026)

A medium fig (50 g) contains 37 calories, 1.4 g of fiber, and 116 mg of potassium. With a glycemic index of about 35, figs have a low impact on blood sugar levels. They also provide 1 mg of vitamin C, contributing to overall nutrition.

This page provides an overview of the nutritional content of figs, focusing on their health benefits and how they fit into various dietary goals. We will examine the nutrition facts per medium fig and per 100 g, along with their blood-sugar impact and comparisons with other fruits.

Fig Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for figs, detailing their macronutrient composition and key vitamins and minerals.

Values are for 1 medium fig (50 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	37	74	2%
Protein	0.4 g	0.8 g	1%
Carbohydrates	9.6 g	19.2 g	3%
Fiber	1.4 g	2.9 g	5%
Sugar	8.2 g	16.3 g	-
Fat	0.1 g	0.3 g	0%
Vitamin C	1.0 mg	2.0 mg	1%
Potassium	116 mg	232 mg	2%
Calcium	18 mg	35 mg	1%
Magnesium	9 mg	17 mg	2%

About 93% of fig calories come from carbohydrates, 4% from protein and 3% from fat.

Fig by Health Goal

Here, we evaluate how figs rate against common dietary goals, helping you understand their role in a balanced diet.

Goal	Rating	Why
Weight loss	Excellent	37 calories per serving with 1.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 3 per serving
Immunity	Fair	Provides 1 mg vitamin C (1% DV)
Digestion	Fair	1.4 g fiber per serving supports regularity
Heart health	Good	Potassium (116 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (0.4 g); best as a vitamin-rich choice, not a protein source

Fig and Blood Sugar

Glycemic index: 35. Glycemic load: 3 per serving.

Fig has a glycemic index of about 35 and a glycemic load of around 3 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Fig Compares to Other Fruits

In this section, we compare figs to other fruits, highlighting their unique nutritional profile and benefits.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Fig	74	16.3	2.9	2.0
Dates	277	66.5	6.7	0.4
Pear	57	9.8	3.1	4.3
Grapes	69	15.5	0.9	3.2

Fig Myths, Checked

Fresh and dried figs are the same , Misleading. Dried figs are far more concentrated in sugar and calories per piece than fresh.

Figs are too sugary to be healthy , Misleading. Fresh figs have about 16 g sugar per 100 g with fiber and potassium, and portions are small.

How to Track Fig

Fruit portions are easy to misjudge, and the difference between a medium fig and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log fig accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a medium fig?

A medium fig contains 37 calories, making it a low-calorie snack option. This can fit well into a calorie-controlled diet.

Is fig good for weight loss?

Figs can be beneficial for weight loss due to their fiber content, which aids in satiety. With only 37 calories per medium fig, they can be included in a balanced diet.

Can people with diabetes eat fig?

People with diabetes can eat figs in moderation, as they have a low glycemic index of about 35. This means they have a minimal impact on blood sugar levels.

How much potassium is in fig?

Figs are a good source of potassium, providing 116 mg per medium fig. Potassium is essential for heart health and maintaining fluid balance.

Is fig high in sugar?

Figs contain 8.2 g of sugar per medium fig, which is relatively high compared to some other fruits. However, the natural sugars in figs come with fiber and nutrients.

Are figs good for you?

Figs are considered good for you due to their high fiber content and essential nutrients. They may support digestive health and provide antioxidants.

Key Takeaways

• A medium fig has 37 calories and 1.4 g of fiber.
• Figs provide 116 mg of potassium per medium fig.
• They have a glycemic index of about 35, indicating a low impact on blood sugar.
• Figs contain 8.2 g of sugar, primarily from natural sources.
• They offer 1 mg of vitamin C, contributing to daily nutrient intake.
• Figs can be included in a weight loss diet due to their low calorie content.