Canned figs in extra heavy syrup have 107 kcal per 100 g. The densest syrup option adds 33 kcal over fresh. For lower-calorie canned figs, choose light syrup or water pack.
How should I track Figs, canned, extra heavy syrup pack?
When tracking Figs, canned, extra heavy syrup pack, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.