Why are figs so high in carbs?

November 8, 2025 •

3 min read

Figs are a sweet fruit prized for their flavor and nutritional benefits, yet surprisingly, they are one of the most carbohydrate-dense fruits available. Understanding why figs are so high in carbs involves looking at their natural sugar content, the drying process, and unique ripening biology.

Quick Summary

Figs are high in carbohydrates due to their natural sugar content, which is heavily concentrated when the fruit is dried, removing water and creating a potent energy source.

Key Points

Drying Concentrates Carbs: The main reason dried figs are extremely high in carbohydrates is the removal of water, which concentrates the naturally occurring sugars.
Natural Sugar Source: The carbohydrates in figs come from natural glucose and fructose, providing a sweet flavor and a dense energy source.
Unique Ripening Process: Figs accumulate sugar at an exceptionally high rate during their final days of ripening, unlike many other fruits.
High Fiber Content: Figs contain a notable amount of fiber, which helps slow the absorption of sugars and prevents rapid blood sugar spikes.
Fresh vs. Dried: Fresh figs have significantly lower carbohydrate and calorie counts than their dried counterparts due to their higher water content.
Nutrient Dense: Beyond carbs, figs are rich in fiber, minerals like potassium and magnesium, and phytochemicals, making them a valuable part of a balanced diet.

Figs have been a dietary staple for millennia, known for their distinct sweetness and honey-like flavor. However, those monitoring their carbohydrate intake, such as individuals on a keto or diabetic diet, often question their nutritional profile. The high carb count is a result of several factors, including their natural composition and, most significantly, whether they are consumed fresh or dried.

The Fundamental Role of Natural Sugars

At the core of a fig's carbohydrate content are its natural sugars, primarily glucose and fructose. These simple sugars are responsible for the fig's signature sweet taste. A 100-gram serving of fresh figs contains approximately 13.5 grams of carbohydrates, a level that is already higher than the average for most fresh fruits. This natural sweetness is a result of the plant's biological process, where it produces and stores these carbohydrates for energy.

The Ripening Process: A Sugar Accumulation Masterclass

Fig fruit ripening is a rapid and highly effective process of sugar accumulation. Research indicates that during the final days of ripening, the fig fruit becomes an extreme example of a plant's sugar storage capacity. The tree rapidly transports carbohydrates from its leaves to the developing fruit, concentrating sugars at rates significantly higher than in other sweet fruits like grapes. This biological phenomenon ensures a high concentration of sugar, even in fresh figs.

The Concentrating Effect of Drying

While fresh figs are already high in carbohydrates, the process of drying escalates this effect dramatically. When figs are dried, their water content is removed, leaving behind a smaller, denser fruit. All the carbohydrates and other nutrients become highly concentrated in this smaller package. For example, a 100-gram portion of fresh figs contains about 16 grams of carbs, whereas the same amount of dried figs can contain over 60 grams. This is the most significant reason dried figs are considered so carbohydrate-dense.

Fig Carbohydrates: A Combination of Fiber and Sugars

It is important to note that the carbohydrates in figs are not just pure sugar. A substantial portion of the carb content comes from dietary fiber. This is particularly true for dried figs, which contain a higher concentration of fiber than their fresh counterparts. The fiber plays a crucial role by slowing down the absorption of the natural sugars into the bloodstream. This mechanism prevents the rapid blood sugar spikes associated with other high-sugar, low-fiber snacks, offering a more balanced energy release.

The Takeaway: Understanding the Nutritional Context

While the high carb count in figs, especially dried ones, might be concerning for some, their nutritional profile offers numerous benefits. They provide a dense source of energy, along with essential minerals like potassium, magnesium, and calcium. The rich fiber content supports digestive health and aids in maintaining steady blood sugar levels. Moderation is key, and understanding the difference between fresh and dried varieties allows for informed dietary choices.

Fresh vs. Dried Figs: A Nutritional Comparison


Nutrient (per 100g)	Fresh Figs	Dried Figs
Calories	74 kcal	249 kcal
Carbohydrates	16 g	~64 g
Sugar	16.3 g	~48-66% (concentrated)
Fiber	3 g	9.8 g
Water	79%	30%

Conclusion: More Than Just a Sugar Bomb

In conclusion, figs are so high in carbs because of their intense concentration of natural sugars, a trait that is dramatically enhanced through the drying process. However, labeling them merely as a high-carb fruit misses the larger nutritional picture. The significant amount of dietary fiber and other essential nutrients they contain means figs offer a valuable, energy-rich food source when consumed in moderation. The choice between fresh and dried allows for different levels of carbohydrate and calorie intake, providing versatility for various dietary needs.

Learn more about how drying fruit affects nutritional density and shelf life at the National Institutes of Health.

Frequently Asked Questions

Yes, dried figs are significantly higher in carbohydrates per serving than fresh figs. The drying process removes water, concentrating the fruit's natural sugars and other nutrients into a smaller, more calorie-dense package.

The carbohydrates in figs are primarily natural simple sugars, mainly glucose and fructose. They also contain a healthy amount of dietary fiber, which slows sugar absorption.

For most low-carb diets, figs, especially dried ones, should be consumed with caution due to their high sugar content. Fresh figs are a better choice for controlling carb intake, but portion size is crucial.

Figs taste sweet because they have a high concentration of natural sugars like glucose and fructose. Their unique ripening process allows for an extremely rapid accumulation of these sugars.

The fiber in figs helps to slow down the absorption of its natural sugars, which can moderate the impact on blood sugar levels compared to refined sugars. However, it does not remove the carbs, so portion control remains important.

Figs and dates are both high-carb dried fruits due to concentrated sugars, but their exact nutritional profiles differ. Figs generally have slightly fewer calories and carbs than dates per serving, but both are potent energy sources.

No, figs are not bad for you, especially when enjoyed in moderation. They offer a nutrient-dense source of energy, fiber, and essential minerals like potassium and magnesium. The high carb content is balanced by their beneficial fiber.