Fruit

How much fiber is in dried figs?

Dried Figs have 4.7 g of fiber per 1/4 cup (50 g). That is 17% of the daily value and a good amount for a fruit.

4.7g

per 1/4 cup

9.4g

per 100 g

17%

daily value

#6of 39

fruits

Soluble vs insoluble

Soluble 1.9g 40% Insoluble 2.8g 60%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About dried figs and fiber

A quarter cup of dried figs delivers 4.7 grams of fiber with a high soluble share, concentrated by drying. The small seeds throughout are the insoluble part.

Counts toward plant diversityHigh FODMAP at this serving

How dried figs compares to other fruits

Per typical serving. The highest fruit in the database is raspberries at 8 g.

Food	Serving	Fiber	Per 100 g	% DV
Persimmon	1 medium	6 g	3.6 g	21%
Pear	1 medium	5.5 g	3.1 g	20%
Dragon Fruit	1 medium	5.3 g	3.1 g	19%
Dried Figs	1/4 cup	4.7 g	9.4 g	17%
Avocado	1/2 medium	4.6 g	6.8 g	16%
Apple	1 medium	4.4 g	2.4 g	16%
Dates	3 dates	4 g	6.7 g	14%

All 39 fruits ranked by fiber

Servings to reach a daily goal

6×

servings of dried figs to reach 25 g, the adequate intake for adult women

9×

servings of dried figs to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for dried figs

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Figs, dried, uncooked	9.8 g	1.5 g	8.3 g
Figs, dried, stewed	4.2 g	–	–

Frequently asked questions

How much fiber is in dried figs?

1/4 cup of dried figs, about 50 grams, contains 4.7 grams of dietary fiber. That is 9.4 grams of fiber per 100 grams and 17% of the 28 gram daily value.

Are dried figs high in fiber?

Dried Figs are a good source at 4.7 g per serving, ranking 6 of 39 fruits in the FiberUp database. Pairing it with a legume or whole grain gets a meal past 10 g.

Is the fiber in dried figs soluble or insoluble?

About 40% of the fiber in dried figs is soluble (1.9 g) and 60% is insoluble (2.8 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of dried figs would reach a daily fiber goal?

It would take about 6 servings to reach 25 g (the adequate intake for adult women) and 9 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.