Figs, Dried (1 cup)

149 g
371 Calories
Fruits
Insight

Dried figs are a delectable and versatile pantry staple celebrated for their incredibly dense, chewy texture and rich, caramel-like sweetness. Bursting with a natural honeyed flavor and providing a satisfyingly subtle crunch from their tiny edible seeds, these sun-dried gems offer a gourmet touch to countless recipes. In the culinary world, they are exceptionally popular as a standout component on artisanal cheese and charcuterie boards, pairing beautifully with salty, sharp cheeses and cured meats. Beyond these savory applications, dried figs are widely enjoyed as a convenient standalone snack, chopped and baked into artisan breads and muffins, folded into warm morning oatmeal, or simmered into rich compotes. Whether incorporated into hearty winter salads or used to naturally sweeten homemade energy bars, this ancient fruit effortlessly elevates the flavor profile and texture of both sweet and savory dishes.

Culinary & Storage Tips

Selection

Look for plump, relatively soft dried figs free from mold or sour odors; a slight white powdery dusting on the skin is harmless and simply natural crystallized sugar.

Storage

Store in an airtight container in a cool, dark pantry for up to one month, or keep them in the refrigerator for up to six months to retain moisture and prevent spoilage.

Healthy Uses

  • Chop and mix into oatmeal or plain Greek yogurt for a naturally sweet, fiber-rich breakfast.
  • Pair whole dried figs with raw almonds or walnuts for a balanced, energy-boosting snack.
  • Simmer in water with a splash of balsamic vinegar to create a rich, no-sugar-added compote for grain bowls or roasted vegetables.

Macronutrients

Per Serving

4.9g Protein · 95.2g Carbs · 1.4g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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Frequently Asked Questions

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