Are Figs Good For Keto Diet

Are Figs Good For Keto Diet

Are Figs Good for Keto Diet?

If you’re following a ketogenic diet, you may be wondering if figs can be included in your meal plan. Figs are deliciously sweet and have a unique texture, but they do contain natural sugars. This article will explore whether figs can fit into a keto diet and provide you with important information to make an informed decision. So, let’s dive in!

Understanding the Keto Diet

Before we discuss figs, let’s quickly understand what a ketogenic diet is all about. The keto diet is a low-carbohydrate, high-fat diet that aims to put your body into a metabolic state called ketosis. In ketosis, your body primarily burns fat for energy instead of carbohydrates. To achieve this state, you need to drastically reduce your carbohydrate intake and increase your fat consumption.

Now that we have a basic understanding of the keto diet, let’s explore whether figs can be a part of this eating plan.

The Nutritional Profile of Figs

Figs are known for their rich, sweet taste and soft, chewy texture. They are a great source of dietary fiber, vitamins, and minerals. However, when it comes to the keto diet, the carbohydrate content of figs needs to be taken into account.

A 100-gram serving of fresh figs contains approximately 19 grams of carbohydrates, including 3 grams of dietary fiber. This means that the net carbohydrate content is around 16 grams per serving. For a typical keto diet, which restricts carbohydrate intake to around 20-50 grams per day, this may seem relatively high.

However, it’s important to remember that figs also offer various health benefits due to their nutrient content. They are a good source of potassium, calcium, magnesium, and antioxidants. Figs also contain vitamins such as vitamin K and vitamin B6, which are essential for overall health.

Can You Eat Figs on a Keto Diet?

The answer to whether you can eat figs on a keto diet ultimately depends on your individual carbohydrate tolerance and goals. If you have a higher carbohydrate limit on your specific keto plan, incorporating figs in moderation may be possible.

For instance, if your daily carbohydrate limit is 50 grams, and you consume a 100-gram serving of figs, you would still have around 34 grams of carbohydrates remaining for the day. This gives you some flexibility to enjoy figs as part of your overall carbohydrate intake.

However, if you have a stricter carbohydrate limit, such as 20 grams per day, it may be challenging to fit figs into your daily macros without compromising ketosis. In this case, it may be best to choose lower-carb fruits or prioritize other nutrient-dense foods.

It’s worth noting that some individuals following a targeted or cyclical ketogenic diet, where carbohydrates are strategically consumed around workouts or specific periods, may find it easier to incorporate figs without disrupting their ketosis state. However, this approach is more advanced and often followed by athletes or individuals with specific fitness goals.


Now, let’s address some frequently asked questions about figs and their compatibility with the keto diet.

1. Are dried figs keto-friendly?
Yes, dried figs are generally higher in carbohydrates compared to fresh figs. A 100-gram serving of dried figs contains around 48 grams of carbohydrates, with only 9 grams of dietary fiber. This results in a higher net carbohydrate content of approximately 39 grams per serving. Due to their higher carbohydrate content, it may be more challenging to fit dried figs into a keto diet.

2. How many figs can I eat on a keto diet?
The number of figs you can eat on a keto diet depends on your carbohydrate limit and the size of the figs. As a general guideline, one medium-sized fig (around 50 grams) contains approximately 9 grams of carbohydrates, including 2 grams of dietary fiber. It’s crucial to track your carbohydrate intake and adjust the portion size accordingly to fit within your daily limits.

3. Can figs kick you out of ketosis?
Consuming figs in moderation is unlikely to kick you out of ketosis, especially if you have room within your daily carbohydrate limit. However, it’s essential to consider your overall carbohydrate intake from all sources and ensure you’re not exceeding your daily limit. If you have a stricter carbohydrate limit, it may be best to avoid or limit fig consumption to maintain ketosis.

4. Are figs a good source of fiber?
Yes, figs are a good source of dietary fiber. Fiber is important for digestive health and can help regulate blood sugar levels and promote satiety. A 100-gram serving of fresh figs contains approximately 3 grams of dietary fiber. However, it’s worth noting that the fiber content is reduced in dried figs due to the removal of water during the drying process.

5. Are there any low-carb alternatives to figs?
If you’re following a keto diet and looking for lower-carb alternatives to figs, there are several options to consider. Some low-carb fruits that you can enjoy in moderation include berries (such as strawberries, blackberries, and raspberries), avocados, and olives. These alternatives offer a lower carbohydrate content while still providing various nutrients.


In conclusion, while figs contain natural sugars and carbohydrates, they can still be enjoyed in moderation on a keto diet, depending on your individual carbohydrate limit. Figs offer various health benefits due to their nutrient content and can be a source of dietary fiber, vitamins, and minerals. However, it’s crucial to track your carbohydrate intake and adjust portion sizes accordingly to fit within your daily limits and maintain ketosis.

Remember, the keto diet is highly individual, and what works for one person may not work for another. It’s always best to consult with a healthcare professional or registered dietitian before making any significant dietary changes, especially if you have specific health conditions or concerns.

So, feel free to savor the unique taste and texture of figs while keeping your keto goals in mind. Enjoy them as part of a well-rounded, nutrient-dense eating plan, and embrace the journey to a healthier lifestyle.

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