Understanding the Nutritional Impact: Are Dried Figs High in Phosphorus?

November 8, 2025 •

4 min read

Dried figs have a more concentrated nutrient profile than their fresh counterparts, a process that significantly affects their mineral density and often leads to questions like, are dried figs high in phosphorus?. While a nutritional powerhouse for many, this mineral concentration is an important consideration for individuals managing specific health conditions, such as kidney disease.

Quick Summary

Dried figs contain a moderate level of phosphorus, with approximately 67 mg per 100g, a concentrated amount compared to fresh figs. The drying process intensifies the mineral content, necessitating moderation for those with dietary restrictions or conditions requiring limited phosphorus intake.

Key Points

Moderate Phosphorus Content: Dried figs contain a concentrated, moderate amount of phosphorus, roughly 67 mg per 100g.
Concentration Effect: The drying process removes water, significantly increasing the phosphorus concentration compared to fresh figs, which have only 14 mg per 100g.
Kidney Health Concerns: Individuals with kidney disease should consume dried figs in moderation due to the concentrated phosphorus and potassium levels, as recommended by a nephrologist.
Other Nutrients: Beyond phosphorus, dried figs are a good source of fiber, calcium, potassium, and magnesium, making them a nutritious snack for most people.
Serving Size Matters: For general health, consuming 2-3 dried figs per day is a recommended portion to gain benefits without excessive mineral intake.
Organic vs. Inorganic Phosphorus: The phosphorus in figs is organic and less absorbed than the inorganic additives found in many processed foods.

The Phosphorus Content in Dried Figs

Dried figs are often praised for their rich content of fiber and essential minerals, including potassium, calcium, and magnesium. Regarding phosphorus, multiple nutrition sources indicate that 100 grams of dried figs contain approximately 67 mg of this mineral. When viewed in the context of the recommended daily intake for a typical adult, this amount constitutes a moderate contribution to overall phosphorus levels. For most people with healthy kidney function, incorporating dried figs into a balanced diet is perfectly fine. The phosphorus found in plant-based foods like figs is organic, and its absorption is generally lower than the inorganic phosphorus additives found in many processed foods.

The Concentration Effect: Fresh vs. Dried Figs

The most significant factor influencing the mineral content of dried figs is the removal of water. As figs are dehydrated, their nutrients, including phosphorus, become more concentrated by weight. This is a crucial distinction, especially for those with health concerns that require careful mineral tracking. For comparison, fresh figs contain a much lower phosphorus concentration. For every 100g of fresh figs, there is only about 14 mg of phosphorus, a stark contrast to the 67 mg found in the same weight of dried figs. This highlights why portion control is vital when consuming the dried variety, as a small amount can deliver a substantial mineral load.

Phosphorus Levels and Special Dietary Considerations

For most healthy individuals, the phosphorus in dried figs is not a concern and contributes positively to bone health and other vital bodily functions. However, specific health conditions necessitate a more cautious approach to dietary phosphorus. A primary example is kidney disease, where impaired kidney function makes it difficult to excrete excess phosphorus from the blood.

Phosphorus and Kidney Health

For individuals with chronic kidney disease (CKD), high phosphorus levels can lead to serious health issues, including bone and heart problems. Since dried figs have a concentrated amount of phosphorus, they are often on the list of foods to be limited or avoided by those following a renal diet. While figs also offer beneficial nutrients like potassium and calcium, a nephrologist's guidance is necessary to determine the appropriate intake level for kidney patients.

Nutritional Comparison: Dried Figs vs. Fresh Figs

To provide a clear picture of how the drying process impacts nutrient concentration, here is a comparison of key nutritional values per 100 grams:


Nutrient	Fresh Figs	Dried Figs
Calories	74 kcal	249 kcal
Protein	0.75 g	3.3 g
Dietary Fiber	2.9 g	9.8 g
Sugar	16.26 g	47.9 g
Calcium	35 mg	162 mg
Potassium	232 mg	680 mg
Phosphorus	14 mg	67 mg
Magnesium	17 mg	68 mg

Balancing Your Diet with Dried Figs

For those without phosphorus restrictions, dried figs can be a highly nutritious addition to the diet. Their high fiber content promotes digestive health and feelings of fullness. They are also a good source of calcium, important for strong bones. To enjoy the benefits without overdoing it on minerals or calories, moderation is key.

Incorporating Dried Figs into Your Diet

Consider these ways to include dried figs in your eating plan:

As a snack: A few dried figs can provide a quick boost of energy and fiber. For example, a recommended serving is often cited as 2 to 3 figs per day.
In oatmeal or yogurt: Chop up dried figs and sprinkle them over your morning meal for added sweetness and fiber.
In salads: Diced dried figs can add a touch of sweetness and texture to savory green salads.
With nuts: Pair dried figs with a handful of nuts for a balanced, energy-dense snack.

Other Sources of Phosphorus in a Healthy Diet

To manage your overall intake, it's helpful to know about other dietary sources of phosphorus. It's found naturally in a variety of foods, and for most people, the goal is to get enough, not to avoid it.

Common dietary sources include:

Dairy products: Yogurt, milk, and cheese
Meats and poultry: Beef, chicken, and fish like salmon
Legumes: Lentils, kidney beans, and peas
Nuts and seeds: Almonds, cashews, and sesame seeds
Processed foods: Additives like phosphoric acid are found in many packaged products and beverages.

Conclusion: Making Informed Choices About Dried Figs and Phosphorus

So, are dried figs high in phosphorus? The simple answer is that they contain a moderate, concentrated amount due to the dehydration process, with roughly 67 mg per 100g serving. For most healthy individuals, this is a positive nutritional attribute, contributing to overall mineral intake. However, for those managing specific conditions like kidney disease, the concentrated mineral content requires a careful approach and should be discussed with a healthcare professional. By understanding the nutritional profile and practicing moderation, dried figs can remain a healthy and delicious part of your diet. For detailed dietary guidelines tailored to your health needs, consulting a doctor or registered dietitian is always the best course of action. This will ensure you can enjoy the many benefits of this sweet fruit safely and effectively.

Learn more about general phosphorus intake from the National Institutes of Health.

Frequently Asked Questions

A 100-gram serving of dried figs contains approximately 67 mg of phosphorus. This is a concentrated amount compared to fresh figs due to the dehydration process.

The drying process removes water from the fruit, which concentrates its nutrients, including phosphorus. Therefore, gram for gram, dried figs have a significantly higher mineral density than their fresh counterparts.

Individuals with kidney disease or those on a renal diet should limit or be cautious with their dried fig intake. Because they are a concentrated source of minerals like phosphorus and potassium, they can be problematic for impaired kidney function. It's essential to consult a doctor for personalized advice.

For most healthy people, a moderate serving of 2 to 3 dried figs per day is a good practice. This provides nutritional benefits without an excessive intake of concentrated sugars and minerals.

Yes, the phosphorus in dried figs is organic and comes from a plant source. The human body absorbs it less efficiently (40-60%) compared to the inorganic phosphate additives used in many processed foods, which are absorbed at a much higher rate (around 90%).

Other foods high in phosphorus include dairy products (milk, cheese), meats, poultry, fish, eggs, legumes, and nuts and seeds.

Besides minerals, dried figs are an excellent source of dietary fiber, promoting digestive health and regularity. They also contain antioxidants and contribute to bone health due to their calcium and magnesium content.