Are fig bars high in sugar?

December 26, 2025 •

2 min read

According to nutrition labels, a single 2-ounce package of some popular fig bars contains approximately 19 grams of total sugars, with a significant amount coming from added sugars, making many wonder: Are fig bars high in sugar?. While often marketed as a healthier alternative, the answer lies in understanding the balance of natural fruit sugars and the refined sugars used in processing.

Quick Summary

Fig bars contain a combination of natural sugars from the fig paste and added sweeteners, resulting in a moderate to high sugar content depending on the brand. Despite being made with whole grains and natural ingredients, they are still a processed snack best consumed in moderation.

Key Points

High Sugar Content: A serving of many commercial fig bars contains a significant amount of sugar, including both natural fruit sugar and added sweeteners.
Added vs. Natural Sugars: The total sugar in fig bars comes from a mix of natural fig sugars and processed additives like cane sugar and brown rice syrup, which offer no nutritional benefits.
Comparison to Other Snacks: Some fig bars have a sugar content similar to or even higher than common processed cookies like Oreos, despite their health-conscious branding.
Moderation is Key: Due to their sugar density, fig bars are best consumed in moderation and can be balanced by pairing them with a protein source to better regulate blood sugar.
Homemade vs. Store-Bought: Making fig bars at home gives you complete control over the ingredients, allowing for a healthier version with less added sugar and fewer processed components.
Read the Label: The 'Includes Added Sugars' line on the nutrition label is crucial for understanding the true sugar load of a packaged fig bar.

Understanding the Sugar Content in Fig Bars

While fig bars are often seen as a healthier snack option, their sugar content is higher than many consumers realize, primarily due to added sweeteners alongside the natural sugars from figs. Most commercial fig bars use ingredients like cane sugar and brown rice syrup, significantly increasing the total sugar. Some brands indicate that a large portion of the total sugar is added sugar.

The Difference Between Natural and Added Sugars

Natural sugars from figs come with beneficial fiber and nutrients, while added sugars like cane sugar and brown rice syrup provide empty calories. Understanding the distinction is important for assessing the bar's nutritional value.

Natural Sugars: Found in fruit, accompanied by fiber and nutrients.
Added Sugars: Sweeteners with minimal nutritional value.
Labeling Changes: Newer labels distinguish 'Total Sugars' from 'Includes Added Sugars'.

Fig Bars vs. Other Snacks: A Comparison

Comparing fig bars to other snacks can clarify their sugar content. Some fig bars have sugar levels similar to or higher than certain cookies.


Snack Type	Serving Size (approx.)	Calories	Total Sugars	Added Sugars	Key Benefit	Key Drawback
Fig Bar (e.g., Nature's Bakery)	2 oz (57g)	~200	~19g	~14g	Whole grains, fiber	High added sugar content
Fig Newton Cookies	2 cookies	~100	~12g	~8g	Contains fruit paste	High processed sugar
Oreo Cookies	3 cookies	~160	~14g	~14g	-	Very high added sugar
Fresh Figs	2 medium	~60	~10g	0g	High fiber, vitamins, minerals	Seasonal availability

This comparison shows that fig bars, despite containing whole grains, are not necessarily low in sugar, especially added sugars.

Reading the Nutrition Label

Focus on 'Total Sugars' and 'Includes Added Sugars' on the nutrition label. Health organizations recommend limiting added sugar intake, and a single fig bar serving can contribute significantly to this limit. More information on added sugar can be found at the American Heart Association.

Moderation is Key for a Balanced Diet

Fig bars are processed foods that provide quick energy. For a more balanced snack, pair a small portion with a protein source like yogurt or nuts to help manage blood sugar. Making fig bars at home allows for better control over sugar content and ingredients.

Making Healthier Homemade Fig Bars

Homemade fig bars offer advantages, allowing you to use natural ingredients and control sweeteners.

Control Ingredients: Choose natural sweeteners and amounts.
Use Whole Foods: Use ingredients like whole dried figs and whole wheat flour.
Adjust for Dietary Needs: Customize for various dietary requirements.

Conclusion: The Verdict on Fig Bars and Sugar

Many commercial fig bars are high in sugar, particularly added sugars, despite containing beneficial fiber and whole grains. They should be consumed in moderation, especially if you are watching your sugar intake. For a healthier option, consider homemade versions or balancing a store-bought bar with protein or healthy fat. View fig bars as a treat rather than a health food.

Frequently Asked Questions

A standard 2-ounce (57g) twin pack of a popular fig bar brand contains about 19 grams of total sugars, with roughly 14 grams of that being added sugars.

Fig bars contain a combination of natural sugars from the dried figs and added sweeteners like cane sugar and brown rice syrup. The added sugars contribute significantly to the total sugar content.

Not necessarily. While fig bars often contain whole grains and fiber that are absent in many cookies, their total sugar count can be comparable or even higher, particularly when considering added sugars.

Because of their high sugar content, fig bars are not ideal for a strict low-sugar diet. They should be consumed sparingly and in very small portions to avoid exceeding daily sugar recommendations.

To mitigate the effects of the sugar, consider consuming only half a bar at a time and pairing it with a source of protein or healthy fat, such as nuts or yogurt. Alternatively, make your own fig bars at home to control the ingredients and sugar level.

Yes, fig bars typically contain whole grains and dietary fiber, which can aid digestion and provide sustained energy. The fig paste also contributes some vitamins, minerals, and antioxidants.

Homemade fig bars are often healthier because you can control the ingredients, using only natural sweeteners and avoiding preservatives and artificial flavors. This allows for a much lower and more controlled sugar profile.