Is Fig Keto?

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Fig sticker illustration
KETO VERDICTLIMIT

Figs are not suitable for keto with 16.3g net carbs per 100g, making them one of the highest-carb fruits. Their concentrated sweetness and minimal fiber relative to carbs makes them incompatible with keto goals. Best avoided entirely or saved for rare carb-cycling occasions.

Figs are not suitable for keto with 16.3g net carbs per 100g, making them one of the highest-carb fruits. Their concentrated sweetness and minimal fiber relative to carbs makes them incompatible with keto goals. Best avoided entirely or saved for rare carb-cycling occasions.

  • Net carbs (100g)16.3g
  • Protein (100g)0.8g
  • Fat (100g)0.3g
  • Keto verdictLimit portions

NUTRITION FACTS

Per 100g (raw)

Net Carbs
16.3g
Total Carbs
19.2g
Fiber
2.9g
Protein
0.8g
Fat
0.3g
Calories
74

Source: USDA FoodData Central

WHY TO LIMIT IT ON KETO

  • Extremely high carbs: 16.3g net carbs per 100g is among the highest of all fruits
  • High sugar density: Primarily glucose and fructose with minimal nutritional complexity
  • Low fat content: Provides no satiety despite sugar content
  • Minimal protein: Insufficient protein for meal building
  • Traditional sweetener: Historically used as natural sweetener for its concentrated sugars
  • Ketosis disruptor: Will quickly exceed daily carb allowance

HEALTH BENEFITS

  • Excellent source of dietary fiber supporting digestive health and regularity
  • Rich in polyphenol antioxidants including caffeic acid and gallic acid
  • Good source of minerals including magnesium, potassium, and calcium
  • Contains compounds that may support bone health and density
  • May help reduce inflammation throughout the body
  • Traditional use for supporting digestive enzyme production

PREPARATION SUGGESTIONS

OCCASIONAL TREAT

Reserve dried figs for very special occasions, limiting to one small fig (10g) per month.

STEWED IN SPICE

Stew one small fig with cinnamon in water. Consume sparingly as a special dessert.

FIG POWDER

Dry and powder a fig to use as a rare flavoring agent (1 teaspoon) in dishes.

HERBAL TEA INFUSION

Steep a small piece of fig in hot water as a flavored tea, removing the fruit.

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