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Dried Figs Nutrition And Benefits

Dried figs

Are Dried Figs A Superfood?

Hello again! I have noticed so many recipes with dried figs online recently so I took my time to do some research about why people use so much figs in their recipes. Sounds weird but I don’t think I have ever tasted them before. Therefore I bought myself a pack and discovered that they are super sweet. This means that you can use them as sweetener in your dessert recipes the same way that I have used dates until now. Dried figs taste pretty much like raisins but they have nice crunchy filling with hundreds of seeds. But the question is – are they as healthy as dates? Or maybe they have even more benefits? Let’s look a bit closer and see if we can find the answers to these questions!

Dried Figs VS Dried Dates

So here comes the comparison of these two superfoods.


When we talk about calories, the figs are definitely winners because they contain about four times less of them. So in numbers figs have 74 calories per 100 g when dates have 282 grams per 100g.

Dietary Fiber

In this category figs have to take the loss because dates are higher in fiber (8g per 100g). Although figs contain “only” 2.9 g dietary fiber per 100g, they are a great source of fiber as well.


Figs sugar content is much lower than dates so if you’re looking to loose weight you should prefer them over dates. In figs we have a 16g of sugar per 100g. Dates have 63 g per 100g.

Protein And Fats

Protein and fat content is pretty much nonexistent for both of them.


Provided that figs contain way less sugar than dates it shouldn’t surprise you that they are much lower in carbohydrates than dates as well. After all, we can draw a parallel between carbohydrates and sugar because they are sort of the same thing(but not quite). Anyway, in figs there is 19 g and in dates 75 grams of carbohydrates per 100g. So again, use figs instead of the dates if you want to loose weight!

Minerals And Vitamins In Dried Figs

Figs are high in minerals as potassium, magnesium, calcium and iron. I would underline potassium because figs are one of the best sources of potassium ever. But what it is potassium and why do we need it? The answer is that it is a mineral that is necessary for normal functioning of all cells. It regulates the heartbeat, ensures proper functioning of the muscles and nerves, and also it is vital for synthesizing protein and metabolizing carbohydrates. Good for digestion and helps with blood pressure!

Dried figs are not really high Vitamin content but there are some vitamin K in them.

Dried Figs In Cooking

You can use dried figs in many recipes as sweetener. For example in smoothies, granolas or energy balls. You can even make jam from them and enjoy it with your Sunday pancakes. If you want to bake a healthy cake, you can soak the dried figs in the water, then blend them until smooth and use it as sweetener. And of course you can eat dried figs as a snack like raisins. I will surely use them a lot in my recipes from now on!

La Pura Vida


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