Are Figs Naturally High in Sugar? A Comprehensive Guide

December 26, 2025 •

3 min read

With approximately 16 grams of sugar per 100-gram serving, fresh figs contain a comparable amount of natural sugar to other popular fruits like apples and bananas. This guide will explore the nuances of fig's sweetness and its nutritional context to answer if figs are naturally high in sugar.

Quick Summary

Figs are naturally sweet, but their fiber content helps manage blood sugar impact. The sugar concentration differs significantly between fresh and dried varieties, influencing portion size and overall health effects, especially for those monitoring their intake.

Key Points

Concentrated Sweetness: Dried figs have a higher concentration of natural sugars due to water removal, making them much sweeter and more calorie-dense than fresh figs.
Lower Glycemic Impact: Fresh figs have a low glycemic index, while dried figs have a moderate one, but the high fiber content in both helps slow sugar absorption.
Rich in Fiber: Figs are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
Nutrient-Dense: Besides sugar and fiber, figs provide important minerals like calcium, potassium, and magnesium, offering benefits for bone and heart health.
Moderation is Key: Portion control, especially with dried figs, is essential for managing sugar intake. Pairing them with proteins and healthy fats can create a more balanced snack.
Health Benefits Beyond Sugar: The antioxidants and anti-inflammatory compounds in figs can help combat oxidative stress and support overall metabolic health.

Understanding the Sugar Content in Figs

Figs are a naturally sweet fruit, primarily containing fructose and glucose. The amount of sugar varies greatly between fresh and dried figs due to the difference in water content. Fresh figs have higher water content, which dilutes the sugars, while dried figs have significantly less water, concentrating the sugar and nutrients. For example, a small raw fig has about 6.5 grams of sugar, while a single dried fig contains around 4 grams. While a single dried fig has less sugar by weight, it is common to eat multiple, making portion control important. Dried figs are also more concentrated in minerals like calcium and potassium.

The Glycemic Index and Load of Figs

The glycemic index (GI) and glycemic load (GL) indicate how a food affects blood sugar.

Key takeaways regarding GI and GL:

Fresh Figs: Have a low GI (around 35) and GL, resulting in a gradual rise in blood sugar.
Dried Figs: Have a moderate GI (around 61) and GL, but fiber helps mitigate rapid blood sugar spikes.
Pairing is Crucial: Eating figs with protein, fats, or other fiber-rich foods slows sugar absorption.

Fresh vs. Dried Figs: A Nutritional Comparison

Here is a comparison based on a 100-gram serving:


Nutrient	Fresh Figs (approx. 100g)	Dried Figs (approx. 100g)
Calories	74 kcal	249 kcal
Total 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
Magnesium	17 mg	68 mg

Dried figs are more nutritionally concentrated due to water removal. They offer more nutrients but also significantly more sugar and calories, emphasizing the need for portion control.

Health Implications of Natural Sugars in Figs

Despite their natural sugar content, figs contain beneficial components that counter some negative effects typically linked to high sugar.

The role of fiber: Figs, especially dried figs, are high in dietary fiber. Fiber slows sugar absorption, preventing rapid blood glucose spikes, which is beneficial for managing blood sugar, including for individuals with diabetes. Fiber also aids digestion and can relieve constipation.

Antioxidant and anti-inflammatory properties: Figs are rich in antioxidants like polyphenols and flavonoids, which combat oxidative stress linked to chronic diseases. Their anti-inflammatory compounds may also support metabolic health.

Incorporating Figs into a Healthy Diet

Here are some healthy ways to enjoy figs:

Pair with protein and fat: Combine dried figs with nuts or add to Greek yogurt for balanced macronutrients that help regulate blood sugar.
Use as a natural sweetener: Substitute processed sugar with mashed dried figs in oatmeal, smoothies, or baked goods.
Add to salads: Toss fresh or chopped dried figs into salads for sweetness and fiber.
Enjoy fresh and in season: Opt for fresh figs when available for a lower-calorie, lower-sugar option.
Make your own jam: Prepare a simple fig jam with minimal added sugar.

Conclusion: Balancing Sweetness and Health

Figs are naturally high in sugar, particularly when dried. However, their significant fiber content, antioxidants, and essential minerals offer numerous health benefits, including improved digestion and blood sugar management when consumed appropriately. For most, moderate consumption as part of a balanced diet is healthy. Mindful portion sizes, especially with calorie-dense dried figs, and pairing them with other nutrient-rich foods are key. Those with diabetes should pay extra attention to portions and monitor blood glucose levels.

Valley Fig Growers - Dried Figs for Diabetics

Frequently Asked Questions

Fresh figs have a low glycemic index and are less likely to cause a rapid spike in blood sugar. Dried figs have a moderate glycemic index, but their high fiber content helps slow down the absorption of sugar.

Yes, dried figs can be a good snack for diabetics in moderation. It is crucial to control portion sizes and pair them with a source of protein or healthy fat, such as nuts, to stabilize blood sugar.

Dried figs contain a much higher concentration of sugar and calories per serving compared to fresh figs because the drying process removes water, concentrating the fruit's natural sweetness.

Yes, consuming too many figs, particularly dried figs, can lead to digestive issues like diarrhea due to their high fiber content. For individuals on blood thinners, the vitamin K in figs can interfere with medication.

Figs can be added to diets in many ways, including chopping them into salads, blending them into smoothies, pairing them with yogurt or cheese, or using them as a natural sweetener in baked goods.

Yes, figs are excellent for digestion due to their high dietary fiber content, which helps regulate bowel movements and relieve constipation. They also act as a prebiotic, feeding good gut bacteria.

Figs are rich in important nutrients like potassium, magnesium, and calcium, which are beneficial for heart and bone health. They also contain antioxidants that help protect the body from free radical damage.