Are Figs Full of Sugar? Understanding the Sweet Facts

December 5, 2025 •

2 min read

According to nutritional data, 100 grams of dried figs can contain nearly 48 grams of sugar, a significantly higher amount than the 16 grams found in the same weight of fresh figs. This concentration begs the question: are figs full of sugar, and what does this mean for a healthy diet?

Quick Summary

Figs contain natural sugars, but the concentration varies greatly between fresh and dried varieties, influencing their caloric density. Portion control and smart consumption methods allow for healthy enjoyment of figs' fiber, vitamins, and minerals.

Key Points

Concentrated Sugar in Dried Figs: Dried figs contain a significantly higher concentration of natural sugar and calories per gram compared to fresh figs due to the removal of water.
Fiber is a Mitigating Factor: The high fiber content in both fresh and dried figs helps slow down the absorption of sugar into the bloodstream, which helps regulate blood sugar levels.
Moderation is Key: Consuming figs, especially dried ones, in moderation is crucial for managing overall sugar intake and preventing potential digestive issues.
Diabetic-Friendly Options: Diabetics can enjoy fresh figs and small, controlled portions of dried figs, particularly when paired with protein or healthy fats to stabilize blood sugar.
Nutrient-Dense Fruit: Beyond sugar, figs are a rich source of beneficial nutrients like potassium, calcium, magnesium, and antioxidants, contributing to heart and bone health.
Smart Consumption: Pairing figs with nuts or yogurt, or using them as a natural sweetener in recipes, are effective strategies for balancing their sugar content.

The Sweet Difference: Fresh vs. Dried Figs

Figs are naturally sweet fruits, but the drying process concentrates their sugar and calorie content. Fresh figs contain about 16.3 grams of sugar and 74 calories per 100 grams, while dried figs have approximately 47.9 grams of sugar and 249 calories for the same weight. Understanding this difference is crucial for managing sugar and calorie intake. The sugars in figs, mainly fructose and glucose, come with beneficial nutrients, unlike processed sweets.

Nutritional Comparison: Fresh vs. Dried Figs

Both fresh and dried figs are good sources of dietary fiber, which helps regulate sugar absorption. The following table compares key nutrients per 100g serving.


Nutrient	Fresh Figs (100g)	Dried Figs (100g)
Energy	74 kcal	249 kcal
Sugar	16.26 g	47.92 g
Dietary Fiber	2.9 g	9.8 g
Potassium	232 mg	680 mg
Calcium	35 mg	162 mg
Magnesium	17 mg	68 mg

Dried figs offer higher concentrations of fiber, potassium, and calcium per weight, but also significantly more sugar and calories.

Managing Sugar Intake with Figs

Moderation is key to enjoying figs without excessive sugar intake, particularly with calorie-dense dried figs. A typical serving is 2-3 fresh figs or 1-3 dried figs per day.

How to Enjoy Figs Healthily

Pair with protein and fat: Combining figs with nuts or yogurt can slow sugar absorption and prevent blood sugar spikes.
Soak dried figs: Soaking may aid digestion and nutrient absorption.
Natural sweetener: Fig puree can replace refined sugar in recipes.
Choose fresh: Fresh figs are lower in sugar and higher in water, making them a better choice for blood sugar management.

Figs and Diabetes: What to Know

Figs can fit into a diabetic diet in moderation due to their fiber content, which helps manage blood sugar. Dried figs have a moderate glycemic index (GI) around 61, releasing sugar moderately, especially when eaten with other foods. Some studies suggest fig leaf tea might lower blood sugar in type 1 diabetes, but more research is needed. However, excessive dried fig consumption can still spike blood sugar. Diabetics should consult a healthcare professional for personalized advice.

Low-Sugar Fruit Alternatives

For lower sugar options, consider:

Berries: Low in sugar, high in fiber and antioxidants.
Dragon Fruit: Low-calorie, high in fiber.
Citrus Fruits: Vitamin C rich, lower sugar than many fruits.
Avocado: Low sugar, provides healthy fats and fiber.

The Final Takeaway

Figs contain natural sugars, with dried figs being much more concentrated. However, they are also rich in beneficial nutrients and fiber. Enjoying figs in moderation, choosing fresh varieties, and pairing them with protein or healthy fats allows them to be a healthy dietary addition. Eating a varied diet with various fresh fruits is beneficial for health. For more general healthy eating guidance, refer to the American Heart Association Are figs good for you? Get the whole sweet story.

Frequently Asked Questions

The amount of sugar varies greatly by type. A small fresh fig (40g) contains about 6.5 grams of sugar, while a small dried fig (8.4g) has about 4 grams, but a standard 100g portion of dried figs has a much higher density of sugar.

Yes, people with diabetes can eat figs in moderation. Portion control is very important, especially with dried figs due to their concentrated sugar. Pairing figs with protein or fat helps to regulate blood sugar levels.

The sugar in figs is natural, not added. While high intake of any sugar should be limited, the fiber and other nutrients in figs provide health benefits that are absent in processed sweets.

Yes. When comparing an equal weight, dried figs have a much higher sugar concentration than fresh figs because the water has been removed, leaving a more calorie-dense fruit.

For fresh figs, 2-3 medium figs is a common recommendation. For dried figs, sticking to 1-3 figs is advisable due to their higher sugar and calorie content.

While dried figs have a moderate glycemic index, their high fiber content helps mitigate sharp blood sugar spikes. However, overconsumption, especially of dried figs, can still cause a significant increase.

Yes, figs can be used as a natural sweetener in many recipes. Using fig puree in baking or blending figs into smoothies can add sweetness along with valuable fiber and nutrients.