Figs are soft sweet fruit with tiny crunchy edible seeds, eaten fresh or dried. Drying concentrates the sugar, fibre and minerals while reducing vitamin C.
Uncooked dried figs are a concentrated source of sugar and fibre; eat in small portions and pair with protein or fat to slow the sugar release.
Where Figs, dried, uncooked Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 680 mg | 34% | |
| Calcium | 162 mg | 20% | |
| Magnesium | 67.6 mg | 18% | |
| Phosphorus | 67.0 mg | 10% | |
| Vitamin K | 15.6 µg | 13% | |
| Folate | 9.00 µg | 5% | |
| Iron | 2.03 mg | 15% | |
| Vitamin C | 1.20 mg | 2% | |
| Zinc | 0.660 mg | 7% | |
| Niacin (B3) | 0.619 mg | 4% | |
| Selenium | 0.600 µg | 1% | |
| Manganese | 0.510 mg | 26% | |
| Vitamin A (RE) | 0.500 µg | 0% | |
| Pantothenic Acid (B5) | 0.434 mg | 7% | |
| Vitamin E (alpha-TE) | 0.360 mg | 3% | |
| Copper | 0.287 mg | 29% | |
| Vitamin B6 | 0.106 mg | 8% | |
| Thiamin (B1) | 0.085 mg | 8% | |
| Riboflavin (B2) | 0.082 mg | 6% | |
| Glucose (dextrose) | 24.8 g | — | |
| Fructose | 22.9 g | — | |
| Sucrose | 0.070 g | — | |
| Aspartic acid | 0.618 g | — | |
| Proline | 0.556 g | — | |
| Glutamic acid | 0.271 g | — | |
| Alanine | 0.123 g | — | |
| Serine | 0.119 g | — | |
| Leucine | 0.116 g | — | |
| Valine | 0.113 g | — | |
| Glycine | 0.098 g | — | |
| Isoleucine | 0.082 g | — | |
| Lysine | 0.081 g | — | |
| Threonine | 0.078 g | — | |
| Arginine | 0.070 g | — | |
| Phenylalanine | 0.069 g | — | |
| Tyrosine | 0.037 g | — | |
| Histidine | 0.034 g | — | |
| Cysteine | 0.033 g | — | |
| Methionine | 0.031 g | — | |
| Tryptophan | 0.019 g | — | |
| Lutein + Zeaxanthin | 32.0 µg | — | |
| Beta-carotene | 6.00 µg | — | |
| Lycopene | 0.000 µg | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.