Fig Glycemic Load Calculator

The Fig Glycemic Load Calculator lets you quickly estimate the glycemic load (GL) of fresh or dried figs based on the actual serving size you plan to eat. Glycemic load is a more practical number than the glycemic index alone because it combines the quality of the carbohydrate (its GI) with the quantity of carbohydrate in your portion. For anyone tracking blood sugar, following a low-GL diet, or simply curious about how figs affect energy levels, this tool turns nutrition data into a clear, personalized result.

Just choose whether your figs are raw or dried, enter a serving in grams or ounces, and the calculator applies typical carbohydrate values and an average glycemic index of 61. You can also fine-tune the GI and carb values if you have a specific variety or label. The result shows your serving’s glycemic load, carbs per serving, and the low/medium/high rating.

Fig type

Serving size

Quick fill:

Glycemic Index (GI)

Carbs (g / 100g)

📊 Your Glycemic Load

Glycemic Load––

Carbs / serving–

GL per 100g–

Step-by-step

How to Use This Calculator

Start by selecting whether you are eating raw (fresh) figs or dried figs. The calculator will automatically fill in the typical carbohydrate content and average glycemic index for that type. Then enter your serving size in grams or ounces. If you prefer, use the quick-fill buttons for common portions such as one raw fig (50 g) or five dried figs (40 g). For more precise results, you can override the GI and carb fields based on the nutrition label or variety you have. Click Calculate GL to see your glycemic load, carbs per serving, and the low/medium/high rating. Use Reset to clear everything and start over.

Tip: A glycemic load under 10 is considered low, 11–19 is medium, and 20 or higher is high. The same food can have a low GL in a small portion and a high GL in a large portion, so portion size matters.

How Glycemic Load Is Calculated

The glycemic index (GI) ranks carbohydrate-containing foods on how quickly they raise blood sugar compared with pure glucose, which has a GI of 100. Dried figs have an average GI around 61, similar to raw figs, because their main sugars are present in both forms. However, drying removes water and concentrates the carbohydrates, which dramatically changes the glycemic load per gram.

The formula is simple: Glycemic Load = (GI × grams of carbohydrate in the serving) ÷ 100.

For example, if a food has a GI of 50 and a serving contains 20 g of carbs, its GL is (50 × 20) ÷ 100 = 10. This combined measure is more useful than GI alone because it accounts for both the quality and the quantity of carbohydrate you are actually eating.

Worked Examples

Example 1: Raw figs, 100 g serving. Raw figs contain about 19.18 g of carbs per 100 g. Using a GI of 61, carbs in the serving are 19.18 g. GL = (61 × 19.18) ÷ 100 = 11.7, which is a medium glycemic load.

Example 2: Dried figs, 40 g serving (about 5 figs). Dried figs contain about 63.87 g of carbs per 100 g. A 40 g serving has 25.5 g of carbs. GL = (61 × 25.5) ÷ 100 = 15.6, also medium. But a larger 100 g portion of dried figs would be 39.0, which is high.

These examples show why carb density matters: dried figs pack over three times the carbs of raw figs by weight.

Reference Table: Raw vs Dried Figs

Type	Carbs per 100 g	GI	GL per 100 g	Common serving GL
Raw (fresh) figs	19.18 g	61	11.7	5.9 per 50 g fig
Dried figs	63.87 g	61	39.0	12.2 per 20 g, 24.4 per 40 g

Values are based on USDA FoodData Central averages and published GI data. Actual numbers vary by variety, ripeness, and growing conditions.

Tips & Common Mistakes

Do not assume dried figs are the same as raw figs by volume. Drying removes water, concentrating sugars and calories. A small handful of dried figs can contain more carbs than a whole fresh fig.
Always weigh your serving rather than guessing. Two dried figs may weigh 16–20 g, which is a much lower GL than the 40 g used in many label servings.
Pair figs with protein or fat, such as Greek yogurt, nuts, or cheese, to slow digestion and blunt post-meal blood sugar spikes.
If you have diabetes or prediabetes, use the GL value to plan portions, but also monitor your individual glucose response. GI and GL are estimates, not medical advice.
Remember that glycemic load does not measure vitamins, minerals, or fiber. Figs, especially dried ones, are rich in fiber, potassium, and magnesium, so they can still fit into a healthy diet.

Frequently Asked Questions

Are figs high in sugar? Raw figs have about 16 g of natural sugars per 100 g, while dried figs have about 48 g per 100 g because water has been removed. The portion size determines whether the overall GL is low or high.

Can I eat figs if I am on a low-carb diet? A single raw fig (50 g) provides about 9.6 g of carbs and has a GL around 5.9, which may fit into moderate low-carb eating. Dried figs are more concentrated, so you would need a much smaller portion, such as one or two figs.

Why is the GI value the same for raw and dried figs? Most published averages place both around 61. Drying changes the water and volume but not the glycemic index; however, the carb density per gram increases, so the glycemic load rises sharply for the same weight.

For more on the science, see the University of Sydney GI database, the Harvard School of Public Health glycemic index and load guide, or detailed nutrient data from USDA FoodData Central.

Similar tools: Kiwi Glycemic Load Calculator and Plum Glycemic Load Calculator can help compare the glycemic impact of other fruits.