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Is Sycamore Fig Keto-Friendly?

Sycamore Fig on a kitchen counter

Embarking on a ketogenic diet requires a keen understanding of the foods we consume, in particular, their carbohydrate content.

One such food that has sparked curiosity among keto dieters is the Sycamore Fig.

The key question we wish to answer is: "Is Sycamore Fig Keto-Friendly?" Despite its rich profile of vitamins, minerals, and fiber, the Sycamore Fig, by virtue of its high net carbohydrate content, poses challenges for those following a ketogenic diet.

In this article, we'll explore the nutritional profile of the Sycamore Fig, its implications for a keto diet, and possible low-carb alternatives to help maintain your nutritional balance without compromising your ketogenic goals.


  • Sycamore Fig is not keto-friendly due to its high net carbohydrate content.
  • Despite their high net carbs, Sycamore Figs are packed with beneficial nutrients, like dietary fiber, vitamin B6, calcium, and potassium.
  • Consuming Sycamore Fig while on a keto diet could disrupt ketosis due to its high carbohydrate content.

Is Sycamore Fig Keto-Friendly?

Jumping straight to the point, when it comes to the ketogenic diet, Sycamore Fig is not your best friend. And here's why: The keto diet operates on a fundamental principle of low carbohydrate and high fat intake. This is because the diet aims to push your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve this state, it's generally advised to keep your carbohydrate intake between 20 to 50 grams per day.

Now, let's talk about our fruity friend, the Sycamore Fig. A 100g serving of this fruit contains approximately 16.28g of net carbs. That's almost the entire lower limit of your daily carb allowance on a keto diet, just from a small portion of this fig. Considering this, it's clear why the Sycamore Fig isn't an ideal fit for a ketogenic diet.

While it's tempting to enjoy the sweet, soft texture of the Sycamore Fig, remember that keeping your carb intake in check is crucial in maintaining ketosis and reaping the benefits of a ketogenic diet. These facts aren't here to spoil your fun but to help you make informed decisions about what you eat. Always remember, knowledge is power, especially when it comes to your diet.

Can Sycamore Fig be Incorporated into a Strict Keto Diet?

Here's where things get a bit tricky. By strict keto standards, the Sycamore Fig doesn't quite make the cut. As we've already discovered, a 100g serving of this fruit packs a hefty 16.28g of net carbs, which can take up a significant chunk of your daily carb allowance on a keto diet. It might be a bummer, but incorporating the Sycamore Fig into a strict keto diet could potentially hinder your progress towards achieving ketosis.

But before you feel disheartened, it's important to remember that there are plenty of ways to manage your carbohydrate intake effectively while following a ketogenic lifestyle. This is where food tracking comes into play. Using food tracking tools or apps can be extremely helpful in keeping tabs on your daily carb intake. They can help you understand the nutritional content of different foods and make informed choices about what to include or avoid in your diet.

For instance, while planning your meals for the day, you can use these tools to ensure you're not exceeding your daily carb limit. If you see that a serving of Sycamore Fig is going to push you over the edge, you can opt for a lower-carb alternative instead.

Delving into the Carbohydrate Content of Sycamore Fig

Let's dive into the nutritional profile of Sycamore Fig, focusing particularly on its carbohydrate content. A serving of 100g of this fruit contains around 16.28g of net carbs. But what does 'net carbs' mean?

Net carbs are the total carbohydrates in a food minus its fiber content. Fiber is a type of carbohydrate that our bodies can't digest. While it's technically a carb, it doesn't raise blood sugar levels like other carbs do, so we can subtract it from the total. It's the net carbs that count when you're following a ketogenic diet.

Now, let's translate that into real-world serving sizes. Let's say you decide to eat a small serving of Sycamore Fig, around 50g. Even this small serving would contain approximately 8.14g of net carbs, which is still a significant portion if you're limiting your daily intake to around 20g for a strict keto diet. If you decided to eat a larger serving, say 200g, you'd be consuming a substantial 32.56g of net carbs, which could push you out of ketosis.

These numbers highlight why it's so important to be aware of the carb content in the foods you eat, especially when following a ketogenic diet. While the Sycamore Fig is undoubtedly a nutrient-rich fruit, its high carbohydrate content makes it a less than ideal choice for those trying to maintain ketosis.

Nutritional Snapshot of Sycamore Fig

The Sycamore Fig presents an interesting nutritional profile. For every 100g portion, it offers a diverse mix of both macro and micronutrients. Starting with the macronutrients, it is primarily composed of carbohydrates (19.18g), out of which net carbs constitute 16.28g and dietary fibers account for 2.9g. Protein content is minimal (0.75g), and total fats are fairly low (0.3g).

Moreover, it is rich in essential micronutrients. It has 232.0mg of potassium, which is vital for maintaining proper heart and kidney functions. Magnesium, another important mineral, is also present in moderate quantities (17.0mg). This mineral aids in enzyme functions and energy production, among other roles in the body.

Sycamore Fig also provides small but significant amounts of vitamins. Vitamin A (7.0ug) and Vitamin C (2.0mg) are present, both of which are crucial for immune health and skin health, respectively. Other noteworthy vitamins include Vitamin B-6 (0.11mg), Vitamin E (0.11mg), and Vitamin K1 (4.7ug).

Trace minerals are another unique aspect of Sycamore Fig's nutritional content. It offers copper (0.07mg), iron (0.37mg), and manganese (0.13mg), which play an integral role in metabolic processes.

While it's not a high-protein food, it contains a range of amino acids. Notably, it has 0.18g of Aspartic acid, which participates in hormone production and immune system function.

Lastly, the Sycamore Fig contains 74.0kcal, making it a low-calorie food option. Its water content is quite high (79.11g), contributing to its refreshing and hydrating properties.

Nutrient NameAmount and Unit per 100g
Net Carbs 16.28g
Carbohydrate, by difference 19.18g
Fiber, total dietary 2.9g
Total fats 0.3g
Protein 0.75g
Sodium, Na 1.0mg
Potassium, K 232.0mg
Magnesium, Mg 17.0mg
Calcium, Ca 35.0mg
Vitamin A 7.0ug
Vitamin B-6 0.11mg
Vitamin C, total ascorbic acid 2.0mg
Vitamin E (alpha-tocopherol) 0.11mg
Vitamin K1 4.7ug
Copper, Cu 0.07mg
Iron, Fe 0.37mg
Phosphorus, P 14.0mg
Selenium, Se 0.2ug
Zinc, Zn 0.15mg
Beta-carotene 85.0ug
Lutein + zeaxanthin 9.0ug
Manganese, Mn 0.13mg
Thiamin 0.06mg
Riboflavin 0.05mg
Niacin 0.4mg
Pantothenic acid 0.3mg
Folate, total 6.0ug
Choline, total 4.7mg
Calories 74.0kcal
Water 79.11g
Tryptophan 0.01g
Threonine 0.02g
Isoleucine 0.02g
Leucine 0.03g
Lysine 0.03g
Methionine 0.01g
Cystine 0.01g
Phenylalanine 0.02g
Tyrosine 0.03g
Valine 0.03g
Arginine 0.02g
Histidine 0.01g
Alanine 0.04g
Aspartic acid 0.18g
Glutamic acid 0.07g
Glycine 0.02g
Proline 0.05g
Serine 0.04g
Fatty acids, total saturated 0.06g
Fatty acids, total monounsaturated 0.07g
Fatty acids, total polyunsaturated 0.14g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Sycamore Fig' was not found in FoodData Central, so nutritional data for 'Figs, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Sycamore Fig on a Keto Diet

The ketogenic diet has some clear-cut rules, one of which is to keep the carbohydrate intake low. Consuming Sycamore Fig can pose a challenge to this guideline, due to its high net carbohydrate content. As we've discussed, even a modest serving of Sycamore Fig can take up a significant portion of the daily carb limit for a keto diet. This could potentially disrupt the metabolic state of ketosis, where your body primarily burns fat for fuel.

However, this doesn't mean that Sycamore Figs are bad for you. Quite the contrary, Sycamore Figs are rich in beneficial nutrients and could contribute to overall health and wellness. For instance, they offer a good dose of dietary fiber, which aids in digestion and helps maintain a healthy gut. They also contain vitamins, such as vitamin B6, which is known to support brain health and function. Furthermore, they provide minerals like calcium and potassium, which are essential for bone health and normal heart function, respectively.

Just remember that while these nutrients are beneficial, the high net carb content of Sycamore Figs could potentially hinder your ketogenic journey. This is why it's essential to understand the nutritional content of the foods you eat and to track your daily carb intake. This will enable you to make informed decisions that align with your dietary goals.

Avoiding Sycamore Fig in Your Keto Meal Plan

Staying true to a ketogenic diet means avoiding foods high in carbohydrates, and unfortunately, this includes the nutrient-rich Sycamore Fig. Here are some practical tips for keeping this delectable fruit out of your keto meal plan.

One key strategy is to familiarize yourself with the foods you eat. If you know the carb content of your favorite foods, you're much less likely to accidentally knock yourself out of ketosis. For instance, if you're at a dinner party and the salad has sliced Sycamore Figs in it, being aware of the high net carb content of this fruit will help you make the right choices.

Cravings can be a real challenge, especially for sweet, delicious fruits like the Sycamore Fig. If you find yourself missing this fruit, try to find low-carb fruits that can satisfy your sweet tooth without interrupting your keto diet. Berries, such as strawberries and blackberries, are generally lower in carbs and can be a sweet addition to your meals.

If you're a fan of recipes that call for Sycamore Figs, look for keto-friendly substitutions. There are plenty of low-carb fruits and even some vegetables that can provide a similar texture or flavor without the high carb content.

Keto-Compatible Alternatives for Sycamore Fig

While Sycamore Fig may not fit into a strict ketogenic diet due to its high net carb content, there are several other fruits that can serve as keto-friendly alternatives.

  1. Berries: Strawberries, raspberries, and blackberries are considered to be lower in net carbs compared to many other fruits. For example, a 100g serving of strawberries contains approximately 5.5g of net carbs, which is significantly lower than the 16.28g found in Sycamore Figs. Berries can be enjoyed on their own, sprinkled over a salad, or used as a topping for keto-friendly yogurt.
  2. Avocados: Though not sweet, avocados are technically a fruit and are incredibly low in net carbs. A 100g serving of avocado contains only 1.8g of net carbs. Avocados are versatile and can be incorporated into salads, used to make guacamole, or simply enjoyed with a sprinkle of sea salt.
  3. Olives: With approximately 3g of net carbs per 100g, olives are another great option. They're perfect for snacking, adding to salads, or including in keto-friendly recipes.
  4. Starfruit: With about 4g of net carbs per 100g serving, starfruit can be a delicious and visually appealing addition to your meals. Use it to add a tropical twist to your salads or desserts.

Concluding Thoughts on Sycamore Fig and Keto

Navigating through a strict ketogenic diet requires a deep understanding of your food, its nutritional content, and how it impacts your body's metabolism. The Sycamore Fig, although a powerhouse of nutrients, unfortunately, doesn't align with the low-carb nature of a ketogenic diet. Its high net carb content can potentially disrupt ketosis and become a roadblock in your keto journey.

However, it's also important to remember that while Sycamore Figs may not be a part of your keto diet, they do offer numerous health benefits. They're rich in dietary fiber, which supports healthy digestion, and supply a range of vitamins and minerals, such as vitamin B6, calcium, and potassium. Therefore, they could still have a place in a balanced diet outside the ketogenic scope.

Embracing a ketogenic lifestyle means finding alternatives and making smart substitutions. Be it berries, avocados, olives, or starfruit, there's a world of low-carb fruits that you can experiment with to bring variety, flavor, and nutritional value to your meals without hampering your keto goals.

In an interesting twist, consider exploring the world of keto-friendly edible flowers. Not only can they add visual appeal, but they also offer unique flavors and nutritional benefits without loading up on carbs. Nasturtiums, for instance, have a slightly peppery flavor and are high in vitamin C. They could be an intriguing addition to your keto meal plan.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

A 100g serving of Sycamore Fig contains approximately 16.28g of net carbs, which is high compared to the recommended daily net carb intake for a standard ketogenic diet.

Yes, despite their high carbohydrate content, Sycamore Figs offer a range of health benefits. They are rich in dietary fiber, which supports digestion, and are a good source of vitamins and minerals like vitamin B6, calcium, and potassium. However, these benefits need to be weighed against the high net carb content if you're following a ketogenic diet.