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Fruits

Fresh figs

Fresh figs are 79% water, so 100 g (3.5 oz) brings only 74 kcal and 2.9 g of fiber.

USDA description: Figs, raw

  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Very low energy density: 74 kcal/100 g+2
Protein: 1.0 g/100 kcal0
Fiber: 3.9 g/100 kcal+1
Solid food with 79.1 g of water+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
9 primary
Data
USDA FDC 173021

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Nutrition facts

Calories
74 kcal per serving
74 kcal per 100 g (3.5 oz)
Protein
0.8 g per serving
0.8 g per 100 g (3.5 oz)
Carbohydrates
19.2 g per serving
19.2 g per 100 g (3.5 oz)
of which sugars
16.3 g per serving
16.3 g per 100 g (3.5 oz)
Fiber
2.9 g per serving
2.9 g per 100 g (3.5 oz)
Fat
0.3 g per serving
0.3 g per 100 g (3.5 oz)
of which saturated
0.1 g per serving
0.1 g per 100 g (3.5 oz)
Water
79.1 g per serving
79.1 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Figs, raw (FDC ID 173021), accessed September 23, 2026.

A typical 100 g (3.5 oz) serving provides about 74 kcal, 0.8 g of protein, and 2.9 g of fiber.

The typical serving (100 g (3.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The fig is the fruit of the fig tree (Ficus carica): brevas are the first crop, in early summer, and higos the second, from late summer into autumn. Figs are eaten fresh, with or without the skin, and are also sold dried. This page covers fresh figs, with 74 kcal, 16.3 g of sugars and 2.9 g of fiber per 100 g according to USDA.

A 100 g (3.5 oz) serving, about two medium figs according to USDA, provides 74 kcal, 16.3 g of sugars, 2.9 g of fiber and barely 0.8 g of protein, so it is a sweet dessert but not the protein part the 2025 nutrition advisory on GLP-1 therapy suggests eating first; with a yogurt or some queso fresco you get both. Dried figs take up much less space: 30 g already provide 75 kcal and 14.4 g of sugars according to USDA, almost the same as 100 g of fresh figs. The same advisory lists prunes and other dried fruits among the high-fiber foods that can help with constipation when increased gradually, but the US National Institutes of Health include large amounts of dried fruit among the foods that contain FODMAPs, carbohydrates that are hard to digest, and gas and abdominal bloating are common with semaglutide (Wegovy) in its 68-week trials, according to its label, so start with one or two.

What the evidence says

With 2.9 g of fiber per 100 g, fresh figs fall just short of the 3 g for a "source of fibre" claim, but their 3.9 g per 100 kcal meet the EU's other criterion for a "high fibre" claim, 3 g per 100 kcal, and dried figs, with 9.8 g per 100 g, exceed the 6 g for that same level (Regulation (EC) No 1924/2006). Dried figs also concentrate the sugars, 47.9 g per 100 g versus 16.3 g in fresh ones according to USDA, although in both cases these are intrinsic sugars in whole fruit, which WHO's 2015 guideline leaves out of its recommendation to keep free sugars below 10% of energy. Much is said about their calcium, but fresh figs have 35 mg per 100 g, far from the 120 mg the EU requires for a "source of calcium" claim; dried figs, with 162 mg, do qualify, although a 30 g serving provides only 49 mg, 6% of the 800 mg reference value (Regulation (EU) No 1169/2011). The EU has not authorized any health claim specific to figs, according to its register.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about fresh figs

How much protein does two medium figs have?

Two medium figs, our reference serving of 100 g (3.5 oz), has about 0.8 g of protein. 100 g (3.5 oz) of fresh figs has 0.8 g of protein. That is 1 g of protein per 100 kcal.

How many calories are in two medium figs?

Two medium figs, our reference serving of 100 g (3.5 oz), has about 74 kcal. 100 g (3.5 oz) of fresh figs has 74 kcal. That is a very low energy density.

How many grams of fiber are in two medium figs?

Two medium figs, our reference serving of 100 g (3.5 oz), has about 2.9 g of fiber. 100 g (3.5 oz) of fresh figs has 2.9 g of fiber.

How filling are fresh figs?

Very filling for the calories they provide: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 2 (very low energy density: 74 kcal/100 g) + 0 (protein: 1.0 g/100 kcal) + 1 (fiber: 3.9 g/100 kcal) + 1 (solid food with 79.1 g of water) = 5. It is an estimate based on its composition, not a measurement in people.

Are fresh figs a good choice on a GLP-1 medication?

Based on our tags, this is what matters about fresh figs on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many grams or ounces are in a serving of fresh figs?

We use 100 g (3.5 oz) as a typical serving, roughly two medium figs. That amount provides about 74 kcal, 0.8 g of protein, and 2.9 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Figs, raw (FDC ID 173021).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Figs, dried, uncooked (FDC ID 174665).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for Irritable Bowel Syndrome (low FODMAP diet).accessed .
  5. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  6. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  7. Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .
  8. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  9. RegulatorEuropean Commission.EU Register of nutrition and health claims made on foods.accessed .