Fig
The time-honoured fruit of the Mediterranean: a natural sweet packed with fibre, calcium and potassium, with a moderate glycemic index (61) that calls for wisdom in how many you eat, so you can enjoy its benefits safely.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A moderate daily portion is one or two fresh figs; eat them with a slice of goat's cheese or a spoonful of labneh to slow the absorption of their natural sugars.
Best preparation methods
Eat the whole fig with its thin skin after washing it gently, and remember that fresh figs are far less concentrated in sugar, and much gentler on blood sugar, than dried figs.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 74 kcal | 74 kcal |
| Protein | 0.8 g | 0.8 g |
| Carbohydrate | 19 g | 19 g |
| Available carbohydrate | 16.1 g | 16.1 g |
| Fat | 0.3 g | 0.3 g |
| Dietary fibre | 2.9 g | 2.9 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Fruit with a glycemic index (29), it ranks 27 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Fig good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 74 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Fig affect blood sugar?
Its glycemic index is 61 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 9.8 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Fig?
A typical 100 g portion of Fig provides about 74 kcal, 0.8 g protein, 19 g carbohydrate, 0.3 g fat and 2.9 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.