In this article
- Figs fiber in fresh and dried fruit
- Dried figs fiber next to other dried fruit
- Fig bars and other fruit snacks
- How fresh figs compare with everyday fruit
- Figs and bowel health: what trials show
- Calcium, potassium and copper in dried figs
- Fresh fig season, stewed figs and storage
- A decision rule for fresh, dried or bars
- What fig research still needs to answer
- Questions about figs and fiber
- Sources
You’re packing an afternoon snack and reach for a sleeve of fig bars, figuring fruit is fruit. Two of those cookies may give you just 1 gram of fiber, while a quarter cup of plain dried figs gives about 3.7 grams.
That gap is the story of figs fiber in a nutshell. The fruit itself is a solid fiber source in every form, but what you buy decides how much of it reaches you.
Figs fiber in fresh and dried fruit
USDA FoodData Central lists these values for plain figs with nothing added:
| Form and amount | Calories | Fiber | % Daily Value | Total sugars |
|---|---|---|---|---|
| Fresh fig, 1 medium (50 g) | 37 | 1.5 g | 5% | 8.2 g |
| Fresh figs, 3 medium (150 g) | 111 | 4.4 g | 16% | 24.5 g |
| Dried figs, 1/4 cup | 93 | 3.7 g | 13% | about 18 g |
| Dried figs, 100 g | 249 | 9.8 g | 35% | 47.9 g |
| Stewed dried figs, 100 g | 107 | 4.2 g | 15% | 23.4 g |
The FDA’s Daily Value for fiber is 28 grams. A quarter cup of dried figs covers about 13%, and three fresh figs cover about 16%.
Dried figs pack more fiber into each bite because the water is gone. That same shrinking also concentrates the sugar, so a handful disappears faster than you might expect.
Fiber per calorie stays the same
Drying changes the package more than the math. Per 100 calories, fresh figs and dried figs both land at about 3.9 grams of fiber, and stewed dried figs match them too.
So drying doesn’t make figs a better fiber deal, just a more compact one. Fresh figs fill more of your plate for the same calories, while dried figs travel better.
Dried figs fiber next to other dried fruit
In the Dietary Guidelines’ fiber tables, dried figs top the common dried fruits at the same quarter cup serving:
| Dried fruit, 1/4 cup | Fiber |
|---|---|
| Figs | 3.7 g |
| Pears | 3.4 g |
| Peaches | 3.3 g |
| Prunes | 3.1 g |
| Dates | 3.0 g |
The differences are small, so any of these makes a reasonable fiber snack. Figs simply edge ahead, and prunes, the usual go-to for regularity, come in about half a gram lower.
Calories tell a similar story. The same tables give a quarter cup of prunes 105 calories against 93 for figs, so figs deliver about 4 grams of fiber per 100 calories while prunes deliver about 3.
A packaged example confirms the range. Golden Crown sun-dried Calimyrna figs, with figs as the only fruit ingredient, list 5 grams of fiber and 110 calories per quarter cup (40 grams) in USDA’s branded database.
Curious how a quarter cup fits your own daily number? Our fiber calculator works out a personal target in a few quick steps.
Fig bars and other fruit snacks
Fig bars look like a fruit snack, but the ingredient list often tells a different story. One store brand in USDA’s branded database lists enriched wheat flour first, then high fructose corn syrup, with figs third.
| Snack | Serving | Calories | Fiber | Sugars |
|---|---|---|---|---|
| Dried figs | 1/4 cup | 93 | 3.7 g | about 18 g, none added |
| Fresh figs | 3 medium (150 g) | 111 | 4.4 g | 24.5 g, none added |
| Great Value fig bars (as submitted to USDA) | 2 cookies (28 g) | 100 | 1 g | 11 g (9 g added) |
Per 100 calories, those fig bars give about 1 gram of fiber, roughly a quarter of what plain figs deliver. Most of the sweetness comes from added sugar rather than fruit.
Not every fig bar is the same, so check the label. Look for fruit as the first ingredient and at least 3 grams of fiber per serving if you want the bar to count as a fiber snack.
Myth vs fact: the fig in a fig bar
Myth: A fig bar gives you about the same fiber as eating figs.
Fact: In the example above, two cookies hold 1 gram of fiber and 9 grams of added sugar. A quarter cup of plain dried figs gives nearly four times the fiber for similar calories.
How fresh figs compare with everyday fruit
Fresh figs are seasonal and a bit of a treat, so it helps to know how they stack up against the fruit you buy every week. These numbers use USDA and FDA label data:
| Fruit and serving | Calories | Fiber | Fiber per 100 calories |
|---|---|---|---|
| Pear, 1 medium (166 g) | 100 | 6 g | 6.0 g |
| Fresh figs, 3 medium (150 g) | 111 | 4.4 g | 3.9 g |
| Apple, 1 large (242 g) | 130 | 5 g | 3.8 g |
| Orange, 1 medium (154 g) | 80 | 3 g | 3.8 g |
| Banana, 1 medium (126 g) | 110 | 3 g | 2.7 g |
| Grapes, 3/4 cup | 90 | 1 g | 1.1 g |
Fresh figs sit right alongside apples and oranges, ahead of bananas and far ahead of grapes. Pears stay the leader among common fruit, with about half again as much fiber per calorie.
That makes fresh figs a good swap when grapes are your usual sweet fruit. Three figs give about four times the fiber of a bowl of grapes for similar calories.
Figs and bowel health: what trials show
Figs have a long reputation as a natural remedy for constipation. The research is thinner than that reputation suggests.
A 2022 meta-analysis in Frontiers in Nutrition pooled randomized trials of fruit for functional constipation. It included a Korean trial in which 80 adults took 300 grams of fig paste a day for 8 weeks, and found kiwifruit had a better effect than fig paste on stool form.
The same review noted that in some trials, fruits including figs, dates and oranges did not relieve constipation symptoms. Figs still add useful fiber, but they aren’t a proven fix on their own.
Cleveland Clinic recommends 18 to 30 grams of fiber a day to help keep things moving, along with 2 to 4 extra glasses of water. A quarter cup of dried figs is a convenient way to put a dent in that total.
If your digestion needs more help than a snack can give, our gut health guides walk through the habits worth building first.
Calcium, potassium and copper in dried figs
Dried figs bring more than fiber. Per 100 grams, USDA lists:
- Copper: 0.29 mg, about 32% of the Daily Value.
- Manganese: 0.51 mg, about 22% of the Daily Value.
- Magnesium: 68 mg, about 16% of the Daily Value.
- Potassium: 680 mg, about 14% of the Daily Value.
- Vitamin K: 15.6 micrograms, about 13% of the Daily Value.
- Calcium: 162 mg, about 12% of the Daily Value.
Calcium stands out on that list. A 100 gram portion of dried figs gives more than four times the calcium of the same weight of fresh figs.
Fresh figs carry the same minerals in diluted form, at 35 mg of calcium and 232 mg of potassium per 100 grams. Drying concentrates them along with the fiber and sugar.
Fresh fig season, stewed figs and storage
Fresh figs are delicate, so buy them ripe and plan to eat them within a few days. Keep them in the fridge in a single layer so they don’t crush each other.
When fresh figs are out of season, stewed dried figs are a softer option. Simmering adds water back, so 100 grams of stewed figs gives 4.2 grams of fiber for 107 calories, the same fiber per calorie as fresh or dried.
Stewed figs make an easy topping for oatmeal or yogurt, and the softer texture can be easier to eat than chewy dried fruit. Skip any added syrup to keep the sugar where nature left it.
A decision rule for fresh, dried or bars
Use this when you’re deciding which figs to buy:
- If you want volume and fewer calories per bite, choose fresh figs in season.
- If you want a shelf-stable snack, choose plain dried figs and stick to about a quarter cup.
- If you want a bar, pick one with fruit listed first and at least 3 grams of fiber, and treat the rest as a cookie.
Portion size matters most with the dried kind. A quarter cup is easy to eat in a few bites, and going back for a second and third handful triples the sugar along with the fiber.
Whichever form you choose, pairing figs with something like nuts or plain yogurt adds staying power. Chopped dried figs also work well in oatmeal, salads and grain bowls.
Want more ways to cook with figs in breakfasts and salads? Our recipe eBooks are full of simple high fiber dishes.
What fig research still needs to answer
The fig trial in that 2022 review used a large daily dose of fig paste, about 300 grams, which is far more than a typical snack. We still don’t have strong trials on everyday amounts like a quarter cup of dried figs.
Larger trials on realistic portions, and on dried figs rather than paste, would tell us much more. Until those studies arrive, the safest way to think about figs is as a reliable source of fiber and minerals, with the bowel benefits still being tested.
Questions about figs and fiber
Are figs high in fiber?
Dried figs are. A quarter cup gives about 3.7 grams, or 13% of the Daily Value, and 100 grams gives 9.8 grams. Fresh figs give about 1.5 grams each.
Do dried figs have more fiber than fresh figs?
Per bite, yes, because the water is removed. Per 100 calories they’re about the same, at roughly 3.9 grams of fiber.
Are fig bars a good source of fiber?
Often not. One store brand lists just 1 gram of fiber and 9 grams of added sugar in two cookies, so check the label for fruit first and at least 3 grams of fiber.
Do figs help with constipation?
They may help as part of a high fiber diet, but trials are mixed. A 2022 review found kiwifruit worked better than fig paste, and some trials found no benefit from figs.
How many dried figs should I eat a day?
A quarter cup is a sensible snack serving, giving about 3.7 grams of fiber for 93 calories. Larger amounts add a lot of sugar, about 48 grams per 100 grams.
Which dried fruit has the most fiber?
Among common dried fruits in the Dietary Guidelines tables, figs lead at 3.7 grams per quarter cup, ahead of pears, peaches, prunes and dates.
Do figs contain calcium?
Yes. Dried figs have 162 mg of calcium per 100 grams, about 12% of the Daily Value, versus 35 mg in the same weight of fresh figs.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Figs, raw (173021); Figs, dried, uncooked (174665); Figs, dried, stewed (174666); Branded Foods: Golden Crown Sun-Dried Natural Calimyrna Figs (2419237); Great Value Fig Bars (2328281).” FoodData Central. 2019 to 2026. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- U.S. Food and Drug Administration. “Raw Fruits Poster (Text Version / Accessible Version).” 2023. www.fda.gov
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. www.dietaryguidelines.gov
- Huo J, Wu L, Lv J, Cao H, Gao Q. “Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies.” Frontiers in Nutrition. 2022. www.frontiersin.org
- Cleveland Clinic. “Constipation.” 2023. my.clevelandclinic.org
