Are figs in syrup healthy? A Look at Nutrition, Sugar, and Your Health

December 21, 2025 •

3 min read

While figs are naturally sweet and packed with fiber and nutrients, the process of canning them in heavy syrup drastically alters their nutritional profile. The key to answering whether figs in syrup are healthy lies in understanding how much sugar is added and how that changes the fruit's overall health impact.

Quick Summary

Figs in syrup, while containing some benefits of the fruit, are a high-sugar, high-calorie food due to processing. They are a much less nutritious choice compared to fresh figs, which offer more vitamins and fiber without the added sweeteners.

Key Points

High Added Sugar: Figs in syrup contain significant amounts of added sugar, making them high in calories and less healthy than fresh figs.
Altered Nutritional Profile: While some nutrients are retained, the canning process diminishes vitamins and increases sugar content compared to fresh figs.
Better Alternatives Exist: Fresh figs are the healthiest option, providing more fiber and fewer calories and sugars.
Potential Health Risks: Due to high sugar, figs in syrup can cause blood sugar spikes and contribute to weight gain, especially for people with diabetes.
Antioxidants Remain: Some fig concentrates and syrups can retain antioxidants, but commercial canned versions often add a large amount of sugar that outweighs this benefit.
Check the Label: For any canned figs, read the ingredients and nutrition facts to understand the sugar and calorie content before purchasing.

The Core Difference: Fresh Figs vs. Figs in Syrup

Figs, in their fresh form, are a powerhouse of nutrition, celebrated for their high fiber content, essential minerals, and antioxidants. However, the commercial canning process that transforms them into "figs in syrup" involves submerging the fruit in a sugary solution, fundamentally changing its nutritional makeup. This added sugar content is the primary factor that makes canned figs a less healthy option than their fresh counterparts.

Nutritional Profile Shift: What Changes?

When figs are preserved in a heavy or light syrup, several changes occur. The fruit absorbs the surrounding sugar, increasing its overall calorie and carbohydrate density significantly. While canned figs retain some of their nutritional value, such as fiber and certain minerals, the high level of added sugar offsets these benefits, especially for individuals monitoring their sugar intake, such as those with diabetes. A study found that fig syrup retained antioxidant properties, but this depends on the specific production process, and most commercially canned versions are far from a simple fruit concentrate.

Comparing Nutrients: Canned vs. Fresh

To illustrate the difference, consider the nutrient profile of each option. Fresh figs offer natural sweetness and higher concentrations of water-soluble vitamins like C and A, which are often reduced or lost during the canning process. Canned varieties, in contrast, are condensed with sugar, making them a dense source of simple carbohydrates.

Nutritional Comparison: Fresh vs. Canned Figs (per 100g)


Nutrient	Fresh Figs	Canned Figs (Heavy Syrup)
Calories	~74 kcal	~228 kcal
Sugar	~16g (natural)	~54g (natural + added)
Fiber	~2.9g	~6g
Potassium	High	Present
Antioxidants	High	Present, but altered

Note: Canned fig data is based on a full cup serving (approx. 250g), values shown are per 100g for an equivalent comparison.

The Health Implications of Added Sugar

Excessive sugar consumption is linked to numerous health issues, including weight gain, heart disease, and type 2 diabetes. A single cup of figs in heavy syrup contains a staggering 54 grams of sugar, exceeding the daily recommended limit for many individuals. This sugar spike can negatively affect blood sugar levels and contribute to long-term health problems. While fresh figs also contain natural sugars, the high fiber content helps to slow down absorption, preventing the dramatic blood glucose spikes associated with high-sugar foods.

Choosing a Healthier Fig Option

For those who enjoy the taste of figs, there are much healthier ways to incorporate them into your diet than relying on syrup-packed varieties. Here are a few suggestions:

Eat fresh figs: When in season, fresh figs are the best option. They are lower in sugar and calories and provide the most vitamins and water content. The peel is also edible and contains beneficial fiber.
Use dried figs in moderation: Dried figs are more calorically dense and have concentrated sugar, but they still contain fiber that can help regulate its absorption. Use them sparingly in recipes or as a small snack.
Make your own healthy compote: By simmering fresh figs with a minimal amount of a natural sweetener like honey, maple syrup, or even a citrus juice, you can control the sugar content and create a healthier version of a syrupy fig dessert.
Look for figs canned in juice, not syrup: Some producers offer figs canned in their own juice or light syrup. While still containing added sugar, this is a better alternative than heavy syrup packs, though fresh is always superior.

Conclusion: A Sweet Treat, Not a Health Food

Ultimately, the question "are figs in syrup healthy" can be answered with a qualified no. While the fruit itself offers valuable nutrients, the addition of heavy sugar syrup during processing transforms it into a dessert item rather than a health food. For maximum health benefits, fresh figs are the clear winner, offering fiber, vitamins, and minerals without the negative effects of high added sugar. Enjoy figs in syrup as an occasional treat, but for regular consumption, opt for fresh or dried options in moderation. For more information on the health benefits of figs in their natural state, the BBC Good Food guide offers a great overview.

Important Considerations for a Healthier Choice:

Always check the ingredients list on packaged figs for added sugar content.
Prioritize fresh figs during their short season for the most nutritional value.
Understand that even dried figs are more concentrated in sugar than fresh ones and should be consumed in moderation.
Explore recipes for homemade fig preserves or compotes to control the amount of sugar added.

Frequently Asked Questions

The main difference is the sugar content. Fresh figs contain only natural sugars, while figs in syrup are canned in a sugary solution, drastically increasing their overall sugar and calorie load.

It is not recommended. The high concentration of added sugar in figs in syrup can cause significant spikes in blood sugar levels. Diabetics should opt for fresh figs in controlled portions instead.

Yes, they still contain fiber and some minerals from the figs themselves. However, these benefits are overshadowed by the high amount of added sugar, which makes them a poor nutritional choice.

Not necessarily. Fig syrup can refer to a fruit concentrate that is high in natural fruit sugars and antioxidants, while figs in syrup refers to the canned fruit in a sugar-added solution. Always check the label.

The most effective way is to drain and rinse the figs thoroughly before eating. However, much of the sugar will have already been absorbed by the fruit. A better method is to choose fresh figs or make your own low-sugar compote.

Yes, dried figs are generally a healthier option. While they are more concentrated in natural sugar and calories than fresh figs, they contain significantly less sugar and provide more fiber than canned figs in heavy syrup.

Use them sparingly and as a treat rather than a staple food. You can use a single fig as a garnish for yogurt or oatmeal to add a small amount of sweetness and fruit flavor, balancing the sugar with other nutritious foods.