Calories in stewed figs: 126 kcal per 100 g

Q: How many calories are in a portion of figs?

A typical portion (30 g, a portion of dried fruit) gives 38 kcal. Per 100 g the figure is 126 kcal.

Q: Is figs a source of potassium?

It is a source of potassium: 540 mg per 100 g, 27 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Which vitamins and minerals do figs have most of?

By share of the daily reference intake: potassium (540 mg, 27 %), calcium (140 mg, 18 %) and copper (0.17 mg, 17 %) per 100 g.

Q: Are figs high in fibre?

It is a source of fibre (4.2 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

What’s in a 30 g portion

More than half of a portion is water. The rest is 8.8 g carbohydrate and 1.3 g fibre.

0.27 gFat

0.6 gProtein

8.8 gCarbohydrate

1.3 gFibre

16.1 gWater

2.9 gMinerals and the rest

0.27 gFat
0.6 gProtein
8.8 gCarbohydrate
1.3 gFibre
16.1 gWater
2.9 gMinerals and the rest

Above average for fruit

Figs are 126 kcal per 100 g. The 143 fruit in this database average 68.8.

Figs126

Fruit average68.8

High in sugar

29.4 g of sugars per 100 g, which is red on a UK traffic-light label (the line is 22.5 g).

Sugars, per portion8.8 g

Salt, per portion0.03 g

Vitamins and minerals in figs

Nothing reaches the “high in” level, but five of the 17 count as a source, led by potassium.

8.1 %

Potassium

162 mg in a 30 g portion

19th of 143 fruit

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Calcium42 mg5.3 %

Copper0.05 mg5.1 %

Iron0.69 mg4.9 %

Manganese0.09 mg4.5 %

Chloride28.2 mg3.5 %

Only a trace

Vitamin C
Folate
Selenium

None recorded

Vitamin D
Vitamin B12

Show all 17 with amounts

Potassium162 mg, 8.1 %

Calcium42 mg, 5.3 %

Copper0.05 mg, 5.1 %

Iron0.69 mg, 4.9 %

Manganese0.09 mg, 4.5 %

Chloride28.2 mg, 3.5 %

Magnesium13.2 mg, 3.5 %

Vitamin B60.04 mg, 2.6 %

Phosphorus14.7 mg, 2.1 %

Zinc0.12 mg, 1.2 %

Niacin (vitamin B3)0.18 mg, 1.1 %

Pantothenic acid (vitamin B5)0.06 mg, 1 %

Riboflavin (vitamin B2)0.01 mg, 0.9 %

Thiamin (vitamin B1)0.01 mg, 0.8 %

Vitamin A0.0018 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What figs don’t give you. And where to find it.

No recorded vitamin D, vitamin C or selenium.

Vitamin D

0mgin figs

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein figs

Find it inCherries, West Indian2150 % per 100 g

Selenium

Tracein figs

Find it inKidney, pig, fried491 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Figs against other fruit

Per 100 g, figs have the most potassium of the 6 here, ahead of blackcurrants (raw).

540mg

370mg

200mg

190mg

180mg

150mg

Figs, dried, stewed without sugarthis page

Blackcurrants, raw−170 mg

Passion fruit, flesh and pips−340 mg

Plums, yellow, raw−350 mg

Kumquats, whole fruit, raw−360 mg

Melon, Galia−390 mg

All values per 100 g, from the same dataset. Differences are against figs.

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Questions about figs

What the numbers say to the questions people actually search.

How many calories are in a portion of figs?

A typical portion (30 g, a portion of dried fruit) gives 38 kcal. Per 100 g the figure is 126 kcal.

Is figs a source of potassium?

It is a source of potassium: 540 mg per 100 g, 27 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals do figs have most of?

By share of the daily reference intake: potassium (540 mg, 27 %), calcium (140 mg, 18 %) and copper (0.17 mg, 17 %) per 100 g.

Are figs high in fibre?

It is a source of fibre (4.2 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 14-094, Figs, dried, stewed without sugar, published by Public Health England under the Open Government Licence v3.0. Main data references: Fruit and Nuts Supplement, 1992. Values are per 100 g of the edible part; a portion is 30 g, a portion of dried fruit, the usual UK portion for fruit. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 143 fruit kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Merged variant: with sugar: 143 kcal, 34.3 g sugars, 34.3 g carbohydrate. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.