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Are Fig Bars or Rolls Keto-Friendly?

Fig Bars or Rolls on a kitchen counter

As we embark on the intriguing road of nutritional explorations, one question that often captures the curiosity of many keto devotees is - 'Are Fig Bars or Rolls Keto-Friendly?' This seemingly innocent query carries substantial weight when you're adhering to a strict ketogenic lifestyle where carbohydrate counts are stringently limited.

Across the article articulated below, we inch closer to unraveling the answer, delving deep into the carbohydrate content of Fig Bars or Rolls, discussing their health implications on a keto diet, and exploring alternatives that can keep your sweet tooth in check while preserving your ketosis.

Join us on this knowledge-imbued journey as we course through the landscape of Fig Bars or Rolls in relation to a disciplined, keto-oriented lifestyle.


  • Fig Bars or Rolls are not considered keto-friendly due to their high carbohydrate content.
  • Despite their health benefits, such as high fiber content and rich antioxidant properties, these treats pose a significant challenge to maintaining ketosis.
  • Curious about overcoming cravings for Fig Bars or Rolls while being on a keto diet? You'll find practical tips and alternatives further into the article.

Are Fig Bars or Rolls Keto-Friendly?

Delving into the facts we find the heartbreaking truth - Fig Bars or Rolls, exquisite in their taste, unfortunately, do not make the cut for a keto-friendly snack. Why? It all comes down to their substantial carbohydrate content.

Let's consider the numbers - a serving of Fig Bars or Rolls, approximately 100 grams, houses 66.3 grams of net carbs. This significantly high carb content is the primary reason that pushes Fig Bars or Rolls out of the keto compatibility zone. Allow me to elaborate.

In order to achieve and maintain the desired metabolic state of ketosis, your body needs to limit its daily carbohydrate intake significantly. The limits generally range between 20 to 50 grams of net carbs per day, depending on various individual factors.

Given the strict nature of these limits, Fig Bars or Rolls, with a startling 66.3g net carbs per 100g, exceed the upper threshold for the entire day's carb intake in just one serving. This would index not only a temporary exit from ketosis, but it could make the journey back into this metabolic state much more difficult, disrupting your keto lifestyle.

Can Fig Bars or Rolls be Incorporated into a Strict Keto Diet?

Confronted with the reality of the high net carb content of Fig Bars or Rolls, the question now begs - can these treats be worked into a strict keto diet? Based on pure numbers and basic principles of a ketogenic lifestyle, it's difficult to see a feasible way to incorporate Fig Bars or Rolls into a typical keto diet without overstepping the carbohydrate limits.

Navigating a keto diet successfully, particularly a strict one, requires careful monitoring of your macronutrient intake. Tracking your daily intake of carbs, protein, and fats is crucial to embarking and thriving on this health journey. There are a plethora of digital tools and mobile apps available that can assist you in this, making the process both accessible and manageable.

Considering the high carb content in Fig Bars or Rolls and the stringent carb limitations of a strict ketogenic diet, it's clear that these sweet delicacies pose a significant risk to the maintenance of ketosis. Even a single serving could potentially propel your daily net carb intake beyond the upper limit, making it arduous to revert your body back to the desired state of ketosis.

Thus, the smartest approach would be to avoid Fig Bars or Rolls altogether when adhering to a strict keto diet. Instead, seek out low-carb alternatives or keto-friendly treats that can satisfy your cravings without undermining your diet.

Delving into the Carbohydrate Content of Fig Bars or Rolls

As we venture further into the nutritional details of Fig Bars or Rolls, you might ask - what exactly do we mean by net carbs and why are they pivotal to individuals committed to a ketogenic diet?

Net carbs are essentially the amount of carbohydrates that your body can digest and convert into glucose, which can directly impact your blood sugar levels. It's calculated by subtracting the grams of fiber (which is a type of carb that your body can't digest) from the total grams of carbohydrates. The resulting number gives you a better picture of the potential glucose impact that a specific food could have on your body. For those on a keto diet, keeping a keen eye on net carb intake is crucial, as these are the type of carbs most likely to pull your body from ketosis.

Now, coming back to our Fig Bars or Rolls. A 100-gram serving of these tempting treats contains approximately 66.3 grams of net carbs. To depict this in a real-world context, imagine you're seated with a cup of tea and a plate of Fig Bars. If you were to consume around three medium-sized Fig Bars or Rolls—about 100g, it would provide more than the entire daily limit of net carbs for most people on a keto diet.

This heavy carb load, packed into just a single serving, underscores why Fig Bars or Rolls are not conducive for a typical ketogenic lifestyle, where the aim is to restrict net carb intake to induce and maintain ketosis. Indeed, enjoying even a fraction of Fig Bars or Rolls could potentially lead to exceeding your daily carb quota, hampering your keto progress.

Nutritional Snapshot of Fig Bars or Rolls

Fig Bars or Rolls offer a diverse range of nutrients in every 100g serving. They're computed to contain a significant amount of carbohydrates, with net carbs at 66.3g and total carbohydrates, by difference at 70.9g, highlighting their energy provision role.

Though not a substantial source of protein at only 3.7g, they provide some amount of essential amino acids necessary for various metabolic functions. Fat content also appears to be moderate at 7.3g, with a healthier skew towards monounsaturated fats (3.0g), which are beneficial for heart health.

Among the dietary fibre, Fig Bars or Rolls supply 4.6g, contributing towards a balanced digestive system. These treats also have a wealth of micronutrients. Notably, they contain 350.0mg of sodium important for fluid balance, 207.0mg of potassium which aids nerve function, and 2.9mg of iron key for blood production.

Fig Bars or Rolls also introduce us to an array of vitamins. They provide small amounts of vitamins A, B6, and B12, additionally offering vitamin C, E, and K1. These vitamins play critical roles from bolstering immunity to aiding in cell health and blood clotting.

Also of note is the inclusion of 62.0mg of phosphorus (crucial for bone health), 27.0mg of magnesium (essential to many cellular processes), and eye-health contributing compounds such as beta-carotene (1.0ug) and lutein + zeaxanthin (8.0ug). The total calorie count for the serving is 348.0kcal.

Fatty acids, both saturated and unsaturated, are also present, with the latter having heart-healthy benefits. Furthermore, each 100g serving also consists of nutrients including copper, selenium, zinc, thiamin, riboflavin, niacin, folate, choline, folic acid, retinol and 16.5g of water for hydration.

Nutrient NameAmount and Unit per 100g
Net Carbs 66.3g
Carbohydrate, by difference 70.9g
Fiber, total dietary 4.6g
Total fats 7.3g
Protein 3.7g
Sodium, Na 350.0mg
Potassium, K 207.0mg
Magnesium, Mg 27.0mg
Calcium, Ca 64.0mg
Vitamin A 9.0ug
Vitamin B-6 0.08mg
Vitamin B-12 0.09ug
Vitamin C, total ascorbic acid 0.3mg
Vitamin E (alpha-tocopherol) 0.65mg
Vitamin K1 5.8ug
Copper, Cu 0.15mg
Iron, Fe 2.9mg
Phosphorus, P 62.0mg
Selenium, Se 3.3ug
Zinc, Zn 0.39mg
Beta-carotene 1.0ug
Lutein + zeaxanthin 8.0ug
Thiamin 0.16mg
Riboflavin 0.22mg
Niacin 1.87mg
Folate, total 35.0ug
Choline, total 14.6mg
Folic acid 25.0ug
Retinol 9.0ug
Calories 348.0kcal
Water 16.5g
Fatty acids, total saturated 1.12g
Fatty acids, total monounsaturated 3.0g
Fatty acids, total polyunsaturated 2.77g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Fig Bars or Rolls on a Keto Diet

Despite their sugary indulgence, the inclusion of Fig Bars or Rolls presents certain challenges for those endeavoring to maintain a keto lifestyle. The primary issue circles back to their high net carbohydrate content. This is not only a detour to ketosis but could put a significant roadblock in the way of your keto progress. Consuming such a carb-dense food item can swiftly knock your system out of ketosis and with it, potentially hinder the inherent health benefits associated with the ketogenic diet such as enhanced metabolic function and better blood sugar regulation, among others.

However, it would be unfair to completely dismiss Fig Bars or Rolls as wholly unhealthy. They do possess qualities that contribute to overall health and wellness. For instance, figs, the primary ingredient in these bars or rolls, are a fantastic source of dietary fiber. They also boast a substantial mineral profile, contributing to your daily intake of potassium, calcium, and iron. Additionally, figs encompass an array of beneficial plant compounds, including potent antioxidants, which play a vital role in combating harmful free radicals in your body.

On that note, while Fig Bars or Rolls do offer these healthful attributes, within the confines of a ketogenic diet, their high net carb content overshadows these benefits. Remember that maintaining the state of ketosis necessitates a keen focus on low-carb eating. So, as tempting as they may be, it seems prudent to keep Fig Bars or Rolls off your keto meal plan.

Avoiding Fig Bars or Rolls in Your Keto Meal Plan

Navigating a keto diet plan can be a delicate art, particularly when it comes to steering clear of certain foods that could potentially disrupt your ketosis. As we've already detailed, Fig Bars or Rolls, while delightful to the taste-buds, unfortunately fall into this category. So how can we avoid these temptations while adhering to our keto-focused lifestyle?

Knowledge is power when dealing with diet plans. Being aware of the high carb content in Fig Bars or Rolls is the first step towards sidestepping them. However, to ease this process further, planning is key. Make a list of your go-to keto meals and snacks so you always have something to fall back on when cravings strike.

Trying to eat intuitively when you're out and about can also work wonders. For example, if you're at a social gathering and there's an array of food items, scan the options for anything that blatantly contains figs, such as Fig Bars or Rolls. At that moment, it's essential to remember the impact on your carefully maintained state of ketosis - one bite can exert a substantial shift.

What about those cravings for the chewy sweetness of Fig Bars or Rolls? Well, it's entirely normal and okay to experience such feelings. To combat these, trust in the magic of substitution. Try engaging with other low-carb, keto-friendly alternatives that can offer a sweet release without jeopardizing your dedicated progress. Think along the lines of a refreshing berry salad, creamy greek yogurt, or even low-carb, homemade keto cookies.

And finally, don’t forget the power of distraction. Often cravings pass with time, so find something to do that keeps your mind and hands busy and defers the urge to snack on off-limits foods.

Keto-Compatible Alternatives for Fig Bars or Rolls

As we have established, Fig Bars or Rolls, despite their pleasing flavor profile, unfortunately, don't provide a keto-friendly option due to their high carbohydrate content. But fret not! There are keto-compatible alternatives that can still satisfy your sweet cravings while ensuring you remain in ketosis.

A popular option is nut bars or rolls. Many of these bars are crafted with a mix of low-carb nuts and seeds—like almonds, coconuts, or chia seeds—which are high in healthy fats but low in net carbs. For instance, an almond bar of the same weight (100 grams) has only about 22 grams of net carbs - a substantial reduction in contrast to the 66.3 grams of Fig Bars or Rolls. They not only mimic the chewy texture of Fig Bars or Rolls but can also be made more delightful by adding keto-compatible sweeteners like erythritol or stevia.

Speaking of sweeteners, these along with almond or coconut flour can be essential components for creating homemade keto pastries that can appease your sweet cravings. For example, you could prepare a keto-friendly almond crumble or coconut muffins. By doing so, you control the ingredients, ensuring they conform to your keto requirements.

Another keto-compatible alternative could be avocados. Yes, avocados! While they may seem an unconventional choice in this context, avocados are a true keto superfood, high in healthy fats but low in net carbs. Their creamy texture can serve as an excellent base for keto desserts like mousse or puddings, providing a wonderful sweetness when combined with keto-friendly sweeteners.

In terms of nutritional value, these keto-friendly alternatives typically contain less than half the carbs of Fig Bars or Rolls, and they generally offer a higher level of healthy fats, which are pivotal in achieving and maintaining keto.

Concluding Thoughts on Fig Bars or Rolls and Keto

Having traversed the panorama of Fig Bars or Rolls' nutritional profile, its insuitability to a keto meal plan, and the measures to keep it at bay when striving to maintain ketosis, it's clear that these delectable treats, while appealing to our taste buds, do not fit snugly into a keto-oriented lifestyle.

In essence, the high net carbohydrate load in Fig Bars or Rolls makes them a challenge to incorporate into a ketogenic meal plan, where low-carb, high-fat food items are essential. The ability to revert to ketosis after the consumption of Fig Bars or Rolls can be a bit of a tedious endeavor. However, it's also crucial to understand that these Fig Bars or Rolls carry their own share of health benefits, offering dietary fiber, and a decent array of minerals and antioxidants.

The key to thriving on a keto diet while dealing with the appeal of foods like Fig Bars or Rolls is to explore and experiment with alternatives. You can maintain the enjoyment of eating while keeping your carb intake in check and your body in a state of ketosis.

To inject a new perspective into this matter, it's also worth considering 'Cyclical Ketosis.' It's a form of the diet where you alternate between strict keto and higher-carb days, for individuals who lead a highly active lifestyle. This method, while not suitable for everyone, might allow some wiggle room for enjoyment of higher carb treats now and then, but should only be explored after thorough research and possibly professional guidance.

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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.


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Frequently Asked Questions

Yes, Fig Bars or Rolls are high in carbohydrates, with around 66.3 grams per 100 grams, making them unfavorable in a typical keto dietary plan that highly restricts carb intake.