Fig Glycemic Index
Medium GI · The honest verdict
A moderate blood-sugar rise
Glycemic index
51–65
reported range
Glycemic load
10
Medium GL
This food's glycemic index is 51–65, which is Medium GI.
Figs sit in a middle ground for blood sugar: they have more natural sugar than many fruits but also provide fiber that slows digestion. A two-fig serving has a moderate glycemic load of about 10. They are not a food to avoid, but portion size matters. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Figs have a GI of 51–65 — low to medium depending on ripeness and variety.
Two medium fresh figs provide 232 mg potassium — about 5% of the daily value.
Glycemic load of 10 or below is classified as low — two figs sit at the upper boundary of this range.
What's actually inside
Per 100 g, with your typical serving noted as 2 medium fresh figs (about 100 g total). The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 19.2g
- Net carbs
- 16.3g
- total carbs minus fiber
- Fiber
- 2.9g
- slows the glucose rise
- Sugars
- 16.3g
- Protein
- 0.8g
- Calories
- 74kcal
Notable nutrients
- Potassium232 mg
- Calcium35 mg
- Magnesium17 mg
- Vitamin K4.7 µg
- Vitamin B60.1 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Manageable with portion control — a naturally sweet fruit
Figs sit in a middle ground for blood sugar: they have more natural sugar than many fruits but also provide fiber that slows digestion. A two-fig serving has a moderate glycemic load of about 10. They are not a food to avoid, but portion size matters. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
A serving of two medium fresh figs (about 100 g) contains roughly 16 g of net carbs and a glycemic load of around 10, which is at the upper end of the low GL range. Sticking to one to two figs per serving and pairing with a protein source (such as a few nuts or cheese) keeps the overall glycemic impact moderate. Dried figs are much more concentrated in sugar — a single dried fig has about 5 g of sugar, so limit to one or two dried figs per serving.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness
Raises GIAs figs ripen, their starch converts to sugar and the fruit softens, both of which raise the GI. A very ripe, soft fig will have a higher GI than a firmer, less ripe fig.
Drying
Raises GIDrying concentrates all the sugar into a smaller volume, dramatically increasing the glycemic load per piece. Dried figs have a higher GI and GL per gram than fresh figs.
Fresh vs. cooked
Raises GICooking figs (such as in jams or compotes) breaks down fiber and concentrates sugars, moderately raising GI compared to eating them fresh and whole.
Eating with skin
Lowers the spikeThe skin of fresh figs contains additional fiber that slows sugar absorption. Peeling figs removes this benefit and modestly raises the glycemic effect.
Pairing tip
Pair fresh figs with a handful of almonds, walnuts, or a small piece of cheese to add protein and fat that slow sugar absorption. A sprinkle of cinnamon may also help moderate glucose response. Avoid pairing figs with other high-sugar fruits or sweetened yogurt in the same meal. For dried figs, pair with nuts and limit to one or two pieces.
Why GI numbers vary
Fig GI data varies across sources, with values reported from 51 to 65. This variation reflects real differences in fig variety (e.g., Black Mission vs. Kadota), ripeness at testing, and preparation method. Dried figs have been reported with GI values around 61–65, while fresh figs tend toward the lower end. We report the honest range (51–65) and classify figs as medium because the midpoint and most typical fresh fig falls in the low-to-medium zone.
Not medical advice. This page is general nutrition information about Fig. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Figs have a GI ranging from approximately 51 to 65 depending on variety and ripeness, placing them in the low-to-medium range. Fresh, less ripe figs tend toward the lower end; very ripe or dried figs push higher. Because sources genuinely vary, we report a range rather than a single value. In practical terms, treat figs as a moderate-GI fruit that requires portion awareness.
Figs can fit into a diabetes-friendly diet with portion control. A two-fig serving has a glycemic load of about 10, which is at the upper end of the low GL range. They provide fiber, potassium, and calcium. However, figs are naturally high in sugar compared to lower-sugar fruits like berries, so portion size matters. Dried figs are especially concentrated. People with diabetes should discuss serving sizes with their care team — this is general nutrition information.
Both figs and dates are naturally sweet fruits with similar sugar content per gram, but dates generally have a higher GI (often 42–75 depending on variety) and a higher glycemic load per piece because they are denser. Dried figs are comparable to dates in sugar concentration. Fresh figs have more water content and a lower GL per piece than either dried figs or dates. Both require similar portion control for blood sugar management.
Figs at about 16 g net carbs per two-fig serving are moderate for low-carb diets. On a moderate low-carb plan (50–100 g net carbs/day), two figs fit easily. On strict keto (under 20–30 g/day), even two figs use a significant portion of the daily budget. Most keto followers limit figs or use very small portions. Dried figs are even more carb-dense and are generally avoided on strict low-carb plans.
The sugar in figs raises blood sugar at a moderate rate — not as quickly as high-GI foods like white bread or juice, but faster than low-GI fruits like berries or apples. The fiber in figs (about 3 g per serving) helps slow absorption somewhat. Eating figs whole (with skin) and paired with protein or fat further moderates the blood sugar response. The glycemic load of a reasonable serving is manageable for most people with diabetes.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026