Are Dried Figs High in Sugar? What You Need to Know

December 13, 2025 •

4 min read

According to the Cleveland Clinic, six dried figs contain about 24 grams of natural sugar, making them a concentrated source of sweetness. But are dried figs high in sugar in a way that should concern you, or is their high fiber content a balancing factor? This article explores their nutritional profile and offers practical advice on healthy consumption.

Quick Summary

Dried figs are naturally high in concentrated sugar because the drying process removes water, intensifying their sweetness and calories per gram. However, their substantial fiber content helps to slow down sugar absorption, mitigating their impact on blood sugar levels.

Key Points

Concentrated Sugar: Dried figs are high in natural sugars because the drying process removes water, concentrating the fruit's sweetness into a smaller package.
Fiber is Key: The high dietary fiber content in dried figs helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream.
Moderate Glycemic Index: Dried figs have a moderate glycemic index (GI of around 61), which means they raise blood sugar more slowly than high-GI foods when consumed in typical portion sizes.
Portion Control is Crucial: Due to their concentrated sugar and calories, consuming dried figs in small, controlled portions is essential, especially for individuals monitoring their sugar intake.
Pairing is Best: Pairing dried figs with protein or healthy fats (like nuts or yogurt) can further minimize their impact on blood sugar and increase satiety.
High in Nutrients: Despite their sugar content, dried figs are packed with beneficial nutrients like fiber, calcium, potassium, and antioxidants, offering more than just sweetness.

Understanding Sugar Concentration in Dried Figs

The perception of dried figs as a 'sugar bomb' is rooted in simple food science. Fresh figs are made up of a significant percentage of water. When figs are dried, this water is removed, causing the fruit to shrink dramatically in size. All the nutrients and natural sugars from the original, larger fruit become concentrated into a smaller, denser package. This is why a small handful of dried figs contains a much higher concentration of sugar and calories than the equivalent weight of fresh figs. Per 100 grams, dried figs contain 47.9 grams of sugar, while fresh figs have 16.26 grams. This concentration is why mindful portion control is so crucial when consuming dried fruits.

The Balancing Act: Fiber's Role in Blood Sugar Management

What makes the sugar in dried figs different from added sugars found in candy or soda is the presence of dietary fiber. Dried figs are an excellent source of fiber, containing both soluble and insoluble types. This fiber plays a vital role in regulating how the body processes the figs' natural sugar.

Slows absorption: Fiber forms a gel-like substance in the digestive tract, which slows down the rate at which carbohydrates and sugar are absorbed into the bloodstream. This prevents the rapid blood sugar spikes that can occur with high-sugar, low-fiber foods.
Improves digestion: Insoluble fiber adds bulk to stool, promoting regular bowel movements and alleviating constipation.
Increases satiety: The combination of natural sugar and high fiber content helps you feel full and satisfied for longer, which can help curb cravings and assist with weight management.

A Nutritional Comparison: Fresh vs. Dried Figs

To understand the impact of the drying process, a direct comparison is helpful. The figures below show the nutritional value per 100 grams.


Nutrient	Fresh Figs (per 100g)	Dried Figs (per 100g)
Calories	74 kcal	249 kcal
Sugar	16.26 g	47.9 g
Dietary Fiber	2.9 g	9.8 g
Calcium	35 mg	162 mg
Potassium	232 mg	680 mg

The table clearly shows that while dried figs have a higher concentration of sugar, they also provide a much higher amount of beneficial nutrients like fiber, calcium, and potassium by weight. The higher concentration of sugar and calories means that a person must eat a smaller portion of dried figs to get the same amount of calories as fresh figs.

Glycemic Index and Load

The glycemic index (GI) measures how a food raises blood sugar levels. Fresh figs have a lower GI (around 35), while dried figs have a moderate GI (around 61). The glycemic load (GL) provides a more complete picture by accounting for portion size. While dried figs have a moderate GI, consuming a small portion keeps the GL low, minimizing blood sugar impact. This is why eating dried figs in moderation is the key to managing their effect on blood sugar.

Portion Control and Healthy Pairing Strategies

For those monitoring their sugar intake, especially individuals with diabetes, portion control is paramount when eating dried figs. Instead of eating a large number on their own, a small serving can be effectively integrated into a balanced snack or meal. Pairing dried figs with sources of healthy fats, protein, or low-GI foods further helps stabilize blood sugar levels.

Here are some practical pairing ideas:

With nuts: Combine chopped dried figs with a handful of almonds or walnuts. The healthy fats and protein in the nuts help slow the absorption of the figs' sugar.
With yogurt: Mix sliced dried figs into plain Greek yogurt. The protein from the yogurt provides a balanced snack that can help prevent sugar spikes.
On a salad: Add a few pieces of sliced dried figs to a salad with leafy greens, cheese, and a light dressing for extra sweetness and fiber.
On a charcuterie board: Serve dried figs alongside meats and cheeses for a delicious and balanced appetizer.

Conclusion: The Final Verdict on Dried Figs and Sugar

To answer the question, "Are dried figs high in sugar?"—yes, they are, due to the natural sugar concentration that occurs during the drying process. However, this fact alone does not paint a complete picture of their health impact. The high fiber content in dried figs serves as a natural countermeasure, slowing down the absorption of this sugar and providing other health benefits. Ultimately, dried figs can be a nutritious and healthy addition to most diets, including those for people with diabetes, provided they are consumed in moderation and paired with other nutrient-dense foods. As with any diet, balance and portion control are the keys to unlocking their benefits without overdoing it on sugar. For further reading on healthy eating, a resource from the American Heart Association provides helpful context.

Frequently Asked Questions

Yes, people with diabetes can eat dried figs, but it is important to do so in moderation. Portion control is essential due to the concentrated sugar content. Pairing them with protein or fat is also recommended to help stabilize blood sugar.

The amount of sugar varies by portion size, but six dried figs contain about 24 grams of natural sugar. The drying process concentrates the sugar, so a small serving has more than fresh figs.

Fresh figs are generally better for managing blood sugar because they have a higher water content, which dilutes the natural sugars and gives them a lower glycemic index. However, both can be part of a healthy diet in moderation.

Because of their fiber content, dried figs cause a more gradual increase in blood sugar compared to high-sugar foods without fiber. A moderate glycemic index and high fiber content mean they don't cause a rapid spike when eaten in small portions.

The glycemic index of dried figs is typically around 61, which is considered moderate. This value indicates that they can cause a gradual rise in blood sugar.

The best approach is portion control and pairing. Limit your intake to 1-2 figs and eat them with foods containing protein or healthy fats, such as a small handful of nuts or some Greek yogurt.

Dried figs are an excellent source of dietary fiber, and also contain valuable minerals like calcium, potassium, magnesium, and iron. They also provide antioxidants and some vitamins.