Dried Figs
The time-honoured heritage fruit full of crunchy little seeds and a natural treasure of calcium, potassium and iron. Dried figs have a moderate-to-high glycemic index (≈61) according to clinical review, because their natural sugars are concentrated once the water evaporates, which calls for mindful portions.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Have one or two dried figs as a warm natural treat with a cup of black coffee or green tea, and avoid eating them freely on an empty stomach to prevent a quick rise in glucose.
Best preparation methods
Cut a fig into small pieces and add it to a bowl of natural Greek yoghurt with a pinch of cinnamon; the protein and fat in the yoghurt act as a buffer that slows the absorption of the fig's sugars.
Important Nutritional Note
The seeds and fibre of figs are excellent for keeping bowel movements regular and supporting digestion; if you watch your weight and blood sugar, one fig gives all the benefit and pleasure without extra carbohydrate.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (40 g) |
|---|---|---|
| Calories | 249 kcal | 99.6 kcal |
| Protein | 3.3 g | 1.3 g |
| Carbohydrate | 64 g | 25.6 g |
| Available carbohydrate | 54.2 g | 21.7 g |
| Fat | 0.9 g | 0.4 g |
| Dietary fibre | 9.8 g | 3.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Dates & dried fruit with a glycemic index (7), it ranks 7 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Are Dried Figs good for weight loss?
It can be included in moderation: it contains 9.8 g of fibre per 100 g, which supports fullness, and a 40 g portion gives 100 kcal.
How do Dried Figs affect blood sugar?
Its glycemic index is 61 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 40 g portion has a glycemic load of 13.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Dried Figs?
A typical 40 g portion of Dried Figs provides about 100 kcal, 1.3 g protein, 25.6 g carbohydrate, 0.4 g fat and 3.9 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.