The fig is the edible fruit of the Ficus carica, a species in the flowering plant family, Moraceae. Figs are a one-of-a-kind fruit with a teardrop form. Figs are favored because of their mild sweet and savory taste. Keto dieters tend to face a lot of confusion when it comes to adding fruit into the diet. This is because fruit contains carbs and sugar, and we know that the ketogenic diet is supposed to minimize carb intake. So, what does this mean for figs? Are they considered keto-approved?
Fresh figs can fit into a ketogenic diet if they are eaten in small quantities. While dried figs or fig jam may contain excess sugar, fresh figs contain significantly less. One small fresh fig typically contains around 6.5 grams of net carbohydrates. Some of the best keto-approved fruit alternatives include Coconut, Plums, Apricot, Blackberries, and Raspberries.
Throughout this article, we will review the nutritional information for fresh figs, dried figs, fig jams, and other keto alternatives. We will also discuss the health benefits of figs, their flavor profile, and how they can be incorporated into your diet.
Contents
What Are Figs?
Figs, contrary to popular belief, are actually considered an inverted flower, not a fruit. These flowers require a special fig wasp to pollinate them. There are seeds on the interior of each flower and they are covered with an edible, hard shell. This unique shell is the edible portion of the fig that we consume. It may come in a variety of colors, depending on its variety and where it was cultivated.
Are Figs Healthy?
Yes, figs are definitely considered a nutritious and healthy food. They are high in micronutrients that have a wide range of health benefits. Figs contain an abundance of vitamin A and C, which are powerful antioxidants that improve immunity, fight infections, and repair cellular damage. They also contain an excellent source of B vitamins. These B vitamins are essential for energy metabolism, nerve functioning, and the production of red blood cells.
Figs fiber content is also something not to be missed. Just one medium fig contains 2 grams of fiber, which is already almost 10% of the daily recommended value. A high fiber diet is so important because of its role in digestive health and the management of blood sugar levels.
It is important to note that fresh figs are always the best choice as they contain fewer calories and less sugar than dried figs. When figs go through the process of drying and dehydration, the sugar content becomes much more concentrated. This is why dried figs, or any dried fruit for that matter, are typically higher in sugar.
Although figs are healthy in moderation, it is important to remember to stick to the proper portion sizes. The serving size is one medium fig. The sugars in these figs can add up quickly if you are not aware of the correct serving size, especially for dried figs. You can consume fruit on keto while reaping the health benefits, you just have to control the serving portion size and avoid fruit that is high in sugar.
What Do Figs Taste Like?
Figs are well known for their aromatic and sweet flavor profile. They are native to western Asia, the Mediterranean, and the Middle East, but they are consumed all over the world. Figs have a thin, crunchy skin and are sweet and moist on the inside. The interior of the fig has a gummy-like texture but is not juicy like other fruits. You can feel the crunch of the small seeds as you bite into them. Many people describe the flavor as a honey-like sweetness with a subtle hint of berry. Because of their unique flavor, they are used in so many different recipes.
How To Add Figs Into Your Diet
Figs can be eaten fresh as a snack or tossed into a salad or sandwich for an added crunch and sweet flavor. It is common for figs to be used in many baking recipes as a source of natural sugar. They can be cut up into small pieces and mixed into dough to make bread, cookies, and muffins. Figs also taste great when pairing them with goat cheese and topping them on your favorite keto-approved bread.
Figs Nutritional Information
Fresh Figs
Fresh figs are the only type of fig that should be used in the keto diet. They contain significantly less sugar than other fig products (dried figs, fig jam) and provide the highest source of nutritional benefits. There are 8 grams of net carbs in 1 medium fresh fig.
Ingredients:
- Fresh Figs
Nutrition Facts (per 1 medium fig, about 2 ¼ inches):
- Calories: 37
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 1mg
- Total Carbohydrates: 10g
- Fiber: 2g
- Total Sugars: 8g
- Protein: 0g
Dried Figs
Dried figs should certainly be avoided on the keto diet. They are much higher in sugar and the smallest amount can easily kick you out of ketosis. Since the sugar content becomes much more concentrated during the drying process, just one small dried fig contains 12 grams of net carbs and around 11 grams of sugar.
Sunny Fruit – Organic Dried Smyrna Figs
Ingredients:
- Organic Dried Figs
Nutrition Facts (per 2 pieces):
- Calories: 110
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 28g
- Fiber: 4g
- Total Sugars: 21g
- Protein: 1g
Fig Spread
Another popular fig product is fig spreads and jams. These are most commonly used on charcuterie boards and antipasto platters. Like dried figs, this should also be avoided on the ketogenic diet. Just one tablespoon of fig spread contains 15 grams of carbs. With such a high amount of carbs in a small serving size, this should definitely be kept out of your keto food list.
Dalmatia Original Fig Spread
Ingredients:
- Figs
- Pure Cane Sugar
- Citric Acid
- Fruit Pectin
- Lactic Acid
- Ascorbic Acid
Nutrition Facts (per 1 Tablespoon):
- Calories: 60
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Total Carbohydrates: 15g
- Fiber: 0g
- Total Sugars: 14g
- Protein: 0g
Keto Alternatives to Figs
It is very difficult to replace the flavor and texture of fresh figs, but there are a few substitutions that you can try!
Very few fruits can actually be considered low carb when you take into account a typical serving size. Nevertheless, if you enjoy them in smaller quantities, they can fit into your daily macro goals and still provide exceptional nutrition.
Let’s go over some of the best keto-friendly fruits that are low in net carbs.
Coconut
Although coconut does not pack in the sweetness the way figs do, it is considered one of the best keto foods out there. The optimal ketogenic diet should contain more than 70% of calories from fat and coconut fits in perfectly. Coconut contains over 27 grams of fat per cup, but only 5 grams of net carbs. It is also an excellent source of fiber, vitamin C, vitamin E, iron, magnesium, and phosphorus.
Ingredients:
- Fresh Coconut
Nutrition Facts (per 1 cup, shredded):
- Calories: 283
- Total Fat: 27g
- Saturated Fat: 24g
- Cholesterol: 0mg
- Sodium: 16mg
- Total Carbohydrates: 12g
- Fiber: 7g
- Total Sugars: 5g
- Protein: 6g
Plums
A fresh plum is a sweet fruit that only contains 6.5 grams of net carbs. Plums are a great go-to snack that is high in antioxidants, vitamins, and minerals.
Ingredients:
- Fresh Plum
Nutrition Facts (per 1 whole plum):
- Calories: 30
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 7.5g
- Fiber: 1g
- Total Sugars: 6.5g
- Protein: 0.5g
Apricot
Apricots contain only 3 grams of net carbs per serving. This is a great keto alternative to incorporate into your diet. It is loaded with Vitamin A, Vitamin C, and Potassium.
Ingredients:
- Fresh Apricot
Nutrition Facts (per 1 whole apricot):
- Calories: 17
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 4g
- Fiber: 1g
- Total Sugars: 3g
- Protein: 0.5g
Blackberries
Blackberries are a little more on the sour side, but they still have a hint of sweetness. They do have a similar seedy texture that resembles fresh figs. Blackberries are packed with fiber, containing a whopping 8 grams per cup! And – these are a great addition to the keto diet as they are low in net carbs, coming in at only 6 grams.
Ingredients:
- Fresh Blackberries
Nutrition Facts (per 1 cup):
- Calories: 60
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 14g
- Fiber: 8g
- Total Sugars: 7g
- Protein: 2g
Raspberries
Raspberries are another type of berry that can be incorporated into the keto diet. They contain only 7 grams of net carbs per cup. They are also high in fiber, vitamin A, vitamin C, folate, and manganese. They can also be used in an endless amount of ways.
Ingredients:
- Fresh Raspberries
Nutrition Facts (per 1 cup):
- Calories: 64
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrates: 15g
- Fiber: 8g
- Total Sugars: 5.5g
- Protein: 1.5g
Related Questions
Are Figs Paleo?
Yes, figs are paleo. Just about any fruit or dried fruit is paleo-approved, as long as there is no sugar added.
Are Figs Vegan?
Yes, figs are vegan. The crunchy texture inside the fig comes from its seeds, not the remnants of the wasp. Any remnants from the pollinating wasp are completely digested by a naturally occurring enzyme within the walls of the fruit. This whole process is all-natural and occurs without any human involvement or animal cruelty.