figs Keto Friendly

Are figs Keto-Friendly?

Figs, like all fruits, contain naturally occurring sugars, which are carbohydrates. Therefore, they are typically not considered keto-friendly. The ketogenic diet emphasizes consuming a minimal amount of carbohydrates, often limiting the intake to 20-50 grams per day. A medium-sized fig contains approximately 8 grams of carbs, which would occupy a significant portion of the daily carb limit in a keto diet.

Nutritional Facts About figs

Figs are a good source of dietary fiber and offer a wide range of essential vitamins and minerals. They provide a healthy dose of potassium, calcium, magnesium, iron, and copper. They are also rich in antioxidant Vitamins A and K, which boost health and wellness.


  

    Nutrition
    Per 100 Grams 
    Per 1 Oz
  

  

    Calories
    74
    21
  

  

    Carbs
    19g
    5.4g
  

  

    Sugar
    16g
    4.5g
  

  

    Protein
    0.75g
    0.2g
  

  

    Fat
    0.30g
    0.1g
  

  

    Impact on Ketosis
    High
    High

What is the Average Weight?

The average weight of a medium-sized raw fig is approximately 50 grams. However, the weight can vary significantly depending on the size and variety of the fig.

Additional Information About figs

In addition to their nutritional profile, figs are also known for their potential health benefits, including improving digestion due to their high fiber content, promoting healthy skin and hair with their rich array of vitamins, and contributing to bone density through their calcium content.

Other Foods To Match With

Figs pair well with a variety of foods. They complement both sweet and savory dishes. They go exceptionally well with nuts, cheese, and prosciutto in appetizers or salads. Figs also pair brilliantly with yogurt, honey, or granola for a healthy dessert or breakfast. However, these pairings might not align with a strict keto diet plan. Instead, pairing them with high-fat, low-carb foods like certain cheeses may work better for a ketogenic menu.

8 Famous Keto-Friendly Dishes To Try

1. Keto-Friendly Fig “Jam”

While fresh figs contain more carbs than ideal for a ketogenic diet, you can control the net carb count by making a modification to the regular jam recipes. This recipe uses a keto-friendly sweetener, fresh figs, lemon juice, and chia seeds. Rich in fiber and nutrients, it’s a wonderful replacement for traditional high-sugar jams.

2. Keto-Friendly Fig and Cream Cheese Tart

In this recipe, the crust is made with almond flour to reduce its carbohydrate content, and the filling consists of a light cream cheese flavor combined with a thinly spread layer of fig ‘jam’ from recipe one. It’s a delicious, nutritious dessert with a rich taste and low carb count.

3. Keto Fig and Walnut Salad

This keto-friendly salad recipe combines the complex flavors of figs with crisp lettuce, crunchy walnuts, and creamy goat cheese. The figs are used in moderation to manage carbohydrate content, and the other components provide healthy fats and proteins.

4. Keto Blue Cheese and Fig Pizza

This pizza uses a low carb, almond flour crust, along with a balanced amount of figs and blue cheese to keep the carb count manageable. The combination of sweet and savory flavors makes this a delicious keto-friendly meal.

5. Keto Roasted Fig and Prosciutto

A classic pairing, this recipe balances the natural sweetness of the figs with salty prosciutto, without the need for sugar toppings. The small quantities of figs used control the carb content, which is compensated by high protein prosciutto.

6. Keto Fig and Goat Cheese Stuffed Chicken Breasts

For a keto-friendly main dish, these stuffed chicken breasts are an excellent choice. Fresh figs used in moderation along with goat cheese add a flavorful punch to the chicken, without going overboard on carbs. The protein in the chicken aids in maintaining ketosis.

7. Keto Almond Fig Smoothie

This recipe uses a minimal amount of figs for flavor, with a base of almond milk and protein powder to supply the nutrients in this ketogenic smoothie. It provides a burst of energy while maintaining your low-carb dietary needs.

8. Keto-Friendly Fig Chutney

Made with fresh figs, apple cider vinegar, and keto-friendly sweeteners, this chutney is a vibrant condiment that pairs well with a variety of proteins. The vinegar helps to balance the sweet note of figs, and offering a punch of flavors without loading up on carbohydrates. It makes a versatile keto-friendly addition to your meal plan.

Frequently Asked Questions about figs and Keto

Are figs keto-friendly?

Figs contain substantial amounts of sugars and carbohydrates, which makes them a less ideal choice for the keto diet. For example, a small fig can have as many as 8 grams of carbs which may quickly use up your carb limit if you are attempting to maintain ketosis. Therefore, they are not the most keto-friendly fruit to include in your diet.

How many carbs are in figs?

A small fresh fig, weighing approximately 50 grams, contains about 10 grams of carbohydrates, 8 of which are sugars. Considering the aim of a ketogenic diet is to restrict your daily carb intake to below 50 grams (and ideally around 20-30 grams), even a single fig can represent a significant portion of your daily carb allotment.

Can I eat dried figs on a keto diet?

Dried figs actually contain a higher amount of sugar and carbs than fresh figs because they are condensed, so they are even less suitable for a keto diet. For comparison, one small dried fig has about 5 grams of carbs. This may not seem like much, but keep in mind that dried figs are much smaller than fresh ones, and it’s easy to eat several at a time, quickly increasing your carb intake.

Are there any keto-friendly recipes that include figs?

While it’s challenging to include figs in a keto diet due to their high sugar and carb content, you may still include a small amount in your recipes to add a punch of sweetness, provided you carefully calculate the rest of your carbs for the day. For example, adding a couple of chopped fresh figs to a salad with high-fat, low-carb ingredients like spinach, goat cheese, and almonds could work.

What are some similar, keto-friendly fruits I could eat instead of figs?

If you’re looking for fruits that conform more easily to the requirements of a ketogenic diet, consider berries like strawberries, raspberries, and blackberries. These fruits are lower in carbohydrates and sugars than figs. Other low-carb options include avocado, which also provides a good source of healthy fats, and olives.

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