Figs are a naturally sweet, fiber-rich fruit that can fit easily into balanced meals, snacks, and desserts. This Fig Nutrition Calculator uses USDA reference values for raw figs to estimate calories, carbohydrates, fiber, sugar, protein, and fat from your serving size. Enter any amount in grams or choose a whole-fig portion, a chopped-cup measure, and get an instant nutrition breakdown.
You can also switch on the optional net-carb view to subtract fiber from total carbohydrates, or enable the micronutrient panel to see potassium, calcium, and magnesium. The step-by-step result panel explains exactly how each number is calculated, making it easy to understand and verify the outcome.
This tool is useful for calorie counting, macro tracking, meal planning, and anyone who wants a more detailed look at a naturally sweet fruit without guesswork.
🍃 Fig Nutrition Calculator
Estimate calories, carbs, fiber, sugar, protein, and fat for raw fresh figs.
How the Calculation Works
This calculator uses USDA FoodData Central reference values for raw fresh figs per 100 grams. Once you enter a serving size, the tool converts it to grams and then multiplies each nutrient value by that serving weight. The steps shown in the result panel make the math transparent, so you can verify every line.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 74 kcal |
| Carbohydrates | 19.18 g |
| Fiber | 2.9 g |
| Sugars | 16.26 g |
| Protein | 0.75 g |
| Fat | 0.30 g |
| Potassium | 232 mg |
| Calcium | 35 mg |
| Magnesium | 17 mg |
Whole-fig portions are based on common USDA serving sizes: one medium fig weighs about 50 g and one large fig about 64 g. A cup of chopped figs weighs around 149 g. Actual weights vary by variety, ripeness, and growing conditions, so treat the results as a reliable estimate rather than a laboratory measurement.
Step-by-Step Guide
- Enter a serving amount in the number field and choose the matching unit from the dropdown.
- Optional: check the net-carb box to subtract fiber from total carbohydrates.
- Optional: check the micronutrient box to display potassium, calcium, and magnesium.
- Click the Calculate button and review the summary, macro breakdown, micronutrients, and step-by-step calculation.
Nutrition values are based on raw fresh figs. Dried figs are much more calorie-dense because water is removed, so use a separate dried-fig reference if you are tracking dried fruit.
Worked Example
Suppose you eat 2 medium figs. That is 2 × 50 g = 100 g of fruit. The calculator estimates 74 kcal, 19.18 g carbs, 2.9 g fiber, 16.26 g sugar, 0.75 g protein, and 0.30 g fat. With net carbs enabled, the result shows 16.28 g net carbs because 19.18 − 2.9 = 16.28 g.
Tips for Accurate Tracking
- Weigh fresh figs on a kitchen scale when possible; whole-fig estimates are less precise than gram weights.
- Use the chopped-cup option for recipes that call for measured portions.
- If you are tracking net carbs for a low-carb diet, remember that fiber is subtracted from total carbs, but individual tolerance varies.
- Pair figs with a protein or fat source, such as yogurt or nuts, to make a more balanced snack.
This calculator is for educational use and does not replace advice from a doctor or registered dietitian, especially for medical conditions such as diabetes or kidney disease.
Frequently Asked Questions
Are fresh figs healthier than dried figs?
Both have benefits. Fresh figs are lower in calories and sugar per gram and provide more water, while dried figs are more concentrated sources of fiber and minerals. Serving sizes matter: a small handful of dried figs can contain as many calories as several fresh figs.
Why do nutrition labels sometimes differ?
Fig varieties, harvest timing, and testing methods can cause small differences. USDA FoodData Central is a widely used reference, but packaged products may list slightly different values based on their own lab tests.
Can I use this for dried figs?
The values in this calculator are for raw fresh figs. Dried figs contain roughly 249 calories per 100 g and much more sugar, so switch to a dried-fig reference when logging dried fruit.
Reference source: USDA FoodData Central. For general background, see Wikipedia on figs.