How many carbs are in figs? A Nutritional Guide to Figs

October 8, 2025 •

4 min read

A small fresh fig (about 40g) contains approximately 7.7g of carbohydrates, while the same amount of dried figs packs a much higher concentration of carbs due to the removal of water during the drying process. Understanding the difference is vital for managing blood sugar and fitting this sweet fruit into various dietary plans.

Quick Summary

The carbohydrate content of figs varies significantly depending on whether they are fresh or dried. Fresh figs are lower in calories and sugars, while dried figs offer a more concentrated source of carbohydrates, fiber, and nutrients. This guide details the nutritional breakdown of both types, including how the high fiber content helps manage blood sugar. It also offers advice on mindful portion control, especially for individuals monitoring their carbohydrate intake, and suggests ways to incorporate figs into a healthy diet.

Key Points

Fresh vs. Dried: Fresh figs contain significantly fewer carbs and calories per gram than their dried counterparts, which have concentrated sugars and nutrients.
Dried Figs are High-Carb: Due to water removal, dried figs have a very high concentration of carbohydrates and sugars, making them generally unsuitable for strict low-carb diets.
Fiber Controls Blood Sugar: The fiber in figs helps moderate blood sugar spikes by slowing down the digestion and absorption of the natural sugars they contain.
Pair for Stability: To further manage blood sugar, pair figs with protein or healthy fats like nuts or cheese, which helps slow sugar absorption.
Nutrient-Dense: Figs are a good source of potassium, calcium, magnesium, and various vitamins, supporting heart health and bone density.
Mind Portion Size: Individuals managing diabetes or on a keto diet must practice strict portion control, particularly with dried figs, to prevent excess sugar intake.
Culinary Versatility: Figs can be enjoyed fresh in salads, as a snack, or cooked and baked, offering a nutritious and naturally sweet addition to many dishes.
Antioxidant Rich: The antioxidants in figs help combat oxidative stress in the body, which contributes to overall health and disease prevention.

Figs, botanically an inverted flower rather than a true fruit, are a popular and nutritious food source enjoyed globally. They are lauded for their distinct sweetness and high content of vitamins, minerals, and dietary fiber. However, as with any fruit, the carbohydrate content is a critical consideration for people following specific dietary strategies, such as managing blood sugar or adhering to a low-carb diet. This article provides a comprehensive guide to the carbohydrate content in figs, distinguishing between fresh and dried varieties, and offers practical tips for incorporating them into a healthy eating plan. The key takeaway is that while both are nutritious, the concentration of sugars in dried figs necessitates careful portioning.

Fresh vs. Dried Figs: A Detailed Look at Carb Content

The most significant factor influencing the carbohydrate count of a fig is its form: fresh or dried. This is due to the process of dehydration, which removes the water, concentrating the remaining sugars and nutrients into a smaller, denser package.

Fresh Figs: Fresh figs are relatively low in calories and sugars compared to their dried counterparts. For instance, a small, raw fig weighing around 40 grams contains about 7.7 grams of total carbohydrates. The fiber content in this serving is approximately 1.2 grams, and the sugar content is around 6.5 grams. Because fresh figs are mostly water, they are less calorically dense, making them a suitable snack in moderation for many diets.

Dried Figs: The story changes dramatically with dried figs. With the water removed, the sugars become highly concentrated. A standard 1/4 cup serving of dried figs contains about 26 grams of carbohydrates, including a substantial 5 grams of fiber. This carbohydrate density, predominantly from natural sugars, means dried figs pack a considerable energy punch. For this reason, those monitoring blood sugar or on very low-carb diets must exercise strict portion control when consuming dried figs.

Nutritional Comparison (Per 100g)


Nutrient	Fresh Figs	Dried Figs
Calories	74 kcal	239 kcal
Total Carbohydrates	19g	53g
Dietary Fiber	3g	12g
Sugars	~16g	53g
Protein	0.9g	3.1g
Fat	0.3g	1.2g

As shown in the comparison, the dehydration process significantly impacts the nutritional profile. While dried figs offer a more concentrated dose of fiber and minerals, they also come with a much higher sugar and calorie load.

Figs, Fiber, and Blood Sugar Management

The natural fiber present in both fresh and dried figs is a key component that affects how their carbohydrates impact the body. The fiber, a combination of soluble and insoluble types, slows the digestion process. This helps prevent the rapid spike in blood sugar that might be expected from such a sweet fruit. For individuals with diabetes, this means figs can still be part of a healthy eating plan, provided they practice mindful consumption.

Pairing for Balance: Pairing figs with a source of protein or healthy fat can further help stabilize blood sugar levels. For example, enjoying a fresh fig with a few nuts or a slice of cheese is a classic and effective strategy.
Moderate Glycemic Index: Some sources report that dried figs have a moderate glycemic index (GI), suggesting they are less likely to cause a rapid surge in blood glucose compared to high-GI foods. Nonetheless, portion size remains critical.

Beyond Carbohydrates: The Nutritional Riches of Figs

While the carb content is a primary focus for many, it is important not to overlook the vast nutritional benefits that figs provide. Both fresh and dried figs are a good source of several vitamins and minerals that contribute to overall health.

Rich in Vitamins: Figs offer vitamins A, B6, C, and K, contributing to various bodily functions from metabolism to vision and blood clotting.
Mineral Powerhouse: They are particularly noted for their mineral content, including potassium, calcium, and magnesium. Potassium is vital for managing blood pressure, while calcium is essential for bone health and preventing osteoporosis.
Antioxidant Benefits: Figs are also rich in antioxidants, such as polyphenols and flavonoids, which combat oxidative stress and can help reduce the risk of chronic diseases.

How to Smartly Incorporate Figs into Your Diet

Depending on your dietary goals, there are various ways to enjoy figs while keeping carb intake in check.

For Lower Carb Consumption:

Fresh is Best: When a lower carb count is the goal, stick to fresh figs. They contain fewer concentrated sugars and calories per serving.
Salads and Snacks: Slice fresh figs into a salad with leafy greens and a protein source. For a simple snack, enjoy a fresh fig on its own or with a small handful of almonds.

For Balanced Nutrition:

Mindful Snacking: For a quick, fiber-rich snack, enjoy one or two dried figs. Pairing them with nuts or yogurt will enhance satiety and further stabilize blood sugar.
Natural Sweetener: Use chopped dried figs as a natural sweetener in oatmeal, baked goods, or homemade energy balls. This can help reduce the need for added sugars.

For Culinary Versatility:

Sweet and Savory: The sweet flavor of figs pairs wonderfully with savory foods. Try grilling figs and serving them with cheese, prosciutto, or a drizzle of balsamic vinegar.
Cooking and Baking: Figs can be baked, roasted, or used to make jams and chutneys. Roasted figs make a delicious and easy dessert when topped with nuts and a touch of honey.

Conclusion: Enjoying Figs with Nutritional Awareness

In conclusion, understanding how many carbs are in figs is key to incorporating them effectively into a healthy diet. The difference in carbohydrate concentration between fresh and dried figs means that mindful consumption and portion control are essential, especially for those with specific dietary needs like blood sugar management or keto. While dried figs offer a denser energy source, fresh figs are the lower-sugar option. Beyond their carb content, figs provide a wealth of fiber, vitamins, and minerals that contribute to digestive, heart, and bone health. By being aware of their nutritional profile and adjusting portions accordingly, you can enjoy the many benefits of this unique and delicious inverted flower. For further nutritional details on a vast range of foods, the USDA's FoodData Central provides an extensive database.

Frequently Asked Questions

The carbohydrate content per serving varies significantly. A single small fresh fig (about 40g) contains roughly 7.7g of carbs, while a quarter cup of dried figs (about 42g) contains approximately 26g of carbs.

Figs are generally not considered keto-friendly due to their natural sugar and carbohydrate content. Fresh figs are lower in carbs and can be eaten in very small, controlled portions, but dried figs are typically avoided on strict keto diets.

The main difference is concentration. Fresh figs have a higher water content, so their carbs and sugars are less concentrated. When dried, the water is removed, concentrating the sugars and resulting in a much higher carb count by weight.

Yes, figs contain a good amount of dietary fiber, which slows the digestion and absorption of their natural sugars. This helps prevent rapid spikes in blood sugar, making them a better choice than processed sweets.

Figs are a good source of several important nutrients. They contain potassium, calcium, and magnesium, which are important for bone and heart health. They also provide vitamins A, B6, C, and K, along with valuable antioxidants.

Eating fresh figs is often the best choice for a lower sugar intake. You can eat them whole, add them to salads, or pair them with nuts or cheese. If consuming dried figs, do so in moderation and pair with a protein or fat source to balance blood sugar.

Dried figs are a highly nutritious option among dried fruits, offering more fiber than prunes and other minerals. However, like all dried fruits, they are high in concentrated sugar and should be consumed mindfully as part of a balanced diet.