How Much Sugar Is In A Black Fig? The Complete Nutritional Guide

November 24, 2025 •

3 min read

A single medium fresh fig contains approximately 8 grams of natural sugar, while dried figs have a much higher concentration of sugar and calories per serving due to the lack of water content. This difference is crucial for anyone monitoring their sugar intake or managing blood sugar levels, though black figs also offer valuable fiber and nutrients.

Quick Summary

The sugar content of black figs varies significantly between fresh and dried forms. This guide breaks down the specific nutritional facts for both, detailing the impact of processing and providing context for including them in a balanced diet.

Key Points

Fresh vs. Dried: Fresh black figs contain significantly less sugar and fewer calories per gram than their dried counterparts because drying concentrates the fruit's nutrients by removing water.
Fiber is Key: The natural dietary fiber found in figs helps slow the absorption of sugar into the bloodstream, which is an important consideration for blood sugar management.
Moderate Intake: Due to their high natural sugar content, particularly in the dried form, figs should be consumed in moderation, especially by individuals watching their sugar intake.
Nutrient Concentration: Dried figs, while higher in sugar, are also a more concentrated source of beneficial minerals like potassium, calcium, and magnesium.
Antioxidant Power: Darker fig varieties, including black figs, tend to have a higher concentration of powerful antioxidants, which protect cells from damage.
Balanced Snacking: Pairing figs with a protein or fat source, such as nuts or cheese, can help create a more balanced snack that regulates blood sugar levels.

Understanding Sugar in Black Figs

Black figs, particularly the popular Black Mission variety, are a naturally sweet fruit enjoyed fresh or dried. The key to understanding their sugar content is recognizing the difference in their water levels. Fresh figs are plump and full of water, which dilutes their sugar and nutrient concentration. When figs are dried, the water is removed, causing the remaining sugars, fibers, and minerals to become highly concentrated in a smaller, denser form. This is why a small portion of dried figs can contain a significant amount of sugar compared to the fresh equivalent.

Sugar Content of Fresh Black Figs

When consumed fresh, a black fig's sugar content is much more moderate. For instance, a single medium-sized (2.25 inch) fresh fig contains about 8 grams of sugar and 37 calories. For those monitoring their intake, a small, raw fig (40g) contains around 6.5 grams of sugar. Along with this natural sweetness, fresh figs also provide dietary fiber, which helps slow down the body's absorption of the sugar, mitigating sharp blood sugar spikes.

Sugar Content of Dried Black Figs

The process of drying concentrates the fig's nutritional components, including its sugar. A serving of dried black mission figs (about 1.8 oz or 50g) can contain as much as 25 grams of sugar. Per 100 grams, dried figs contain a concentrated 47.92 grams of sugar compared to fresh figs, which contain 16.26 grams per 100 grams. This concentration is why dried figs are a good source of quick energy but should be consumed in smaller, more mindful portions.

Fresh vs. Dried Black Figs: A Nutritional Comparison

The following table illustrates the significant nutritional differences between fresh and dried figs, focusing on key metrics per 100 grams.


Nutrient	Fresh Figs (per 100g)	Dried Figs (per 100g)
Calories	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

Health Benefits and Considerations

While it's important to be aware of the sugar content, black figs offer several notable health benefits, especially when eaten in moderation. Darker varieties like black figs are particularly rich in antioxidants, which are beneficial for cellular health.

Primary Health Benefits

Promotes Digestive Health: Figs are an excellent source of dietary fiber, which acts as a natural laxative and provides prebiotic properties that feed healthy gut bacteria.
Rich in Antioxidants: Especially when ripe, figs are high in protective plant compounds called polyphenols that help prevent cell damage.
Supports Bone Health: Figs are a good source of bone-friendly minerals like calcium, magnesium, and potassium, which help improve bone density.
Aids Blood Pressure Management: The high potassium content helps balance sodium levels in the body, which can support healthy blood pressure.

Important Considerations

Because of their naturally high sugar content, it's wise to eat black figs in moderation, especially if you have blood sugar concerns. For those with diabetes, dried figs are particularly concentrated in sugar and should be consumed with care. Pairing figs with a source of protein or healthy fat, such as nuts or cheese, can help create a more balanced snack and slow the absorption of sugar into the bloodstream. Always consult a healthcare professional for personalized dietary advice.

How to Incorporate Black Figs into Your Diet

There are numerous ways to enjoy black figs, both fresh and dried, as part of a balanced and healthy diet.

Fresh Snacking: Enjoy fresh figs on their own for a quick, sweet, and low-calorie snack.
In Salads: Add sliced fresh figs to salads with goat cheese, arugula, and walnuts for a gourmet touch.
On Oatmeal: Chop dried figs and sprinkle them over your morning oatmeal for natural sweetness and extra fiber.
Cheese Boards: Serve fresh or dried black figs alongside a selection of cheeses and nuts.
In Baking: Use dried figs as a natural sweetener in muffins, cookies, or bread, often allowing you to reduce the amount of added sugar.
Rehydrate Dried Figs: Soak dried figs in warm water to soften them and use them in recipes that call for fresh figs.

Conclusion

The sugar content in a black fig depends heavily on whether it is fresh or dried, with dried figs containing a much higher concentration. While fresh black figs offer a moderate amount of natural sugar alongside beneficial fiber and nutrients, dried figs provide a more potent energy source that should be enjoyed in smaller quantities. By understanding these nutritional differences, you can incorporate this versatile and healthy fruit into your diet in a way that best suits your health goals. PMC: Phytochemical Composition and Health Benefits of Figs (Ficus carica L.)

Frequently Asked Questions

There is little nutritional difference in sugar content between black figs and other fig varieties when comparing the same form (fresh vs. fresh or dried vs. dried). However, darker varieties like black figs do tend to have more antioxidants.

The sugar in a black fig is natural, primarily a mix of fructose and glucose. While the body processes all sugar similarly, the sugar in figs is packaged with fiber, vitamins, and minerals that provide nutritional benefits not found in processed table sugar.

To limit sugar intake, opt for fresh black figs over dried ones. You can also pair figs with a protein or fat source like nuts, seeds, or yogurt to help balance your blood sugar and increase satiety.

Figs can be part of a diabetic diet, but moderation is key due to the natural sugar content. Eating dried figs in particular should be done sparingly, and it is best to consult a healthcare provider for personalized advice.

Yes, drying a fig concentrates most of its nutrients, including fiber and minerals like calcium, potassium, and iron. However, water-soluble vitamins may be reduced during the drying process.

For most people, enjoying a few fresh black figs as a snack is a healthy choice due to their moderate sugar and high fiber content. The total daily intake should align with your overall dietary needs and health goals.

A small fresh fig contains about 1 gram of fiber, while dried figs have a higher concentration, with a small serving providing a significant amount. This fiber aids digestion and helps regulate blood sugar.