Figs vs Dates: Which Is Better to Eat, Figs or Dates?

January 6, 2026 •

3 min read

Gram for gram, dates contain significantly more calories and natural sugars than figs, making them a dense energy source. A clear understanding of these nutritional differences is vital when deciding which is better to eat, figs or dates, for managing energy levels, weight, and blood sugar.

Quick Summary

A comprehensive comparison of figs and dates reveals differences in their calorie and fiber profiles, affecting energy boosts and weight management. The choice depends on specific health objectives.

Key Points

Weight Management: For weight loss, figs are often a better option due to their lower calorie density and higher fiber content, which increases satiety.
Energy Boost: Dates provide a rapid, high-calorie energy boost from their concentrated natural sugars, making them ideal for pre-workout fuel.
Bone Health: Figs contain significantly more calcium than dates, making them a superior choice for supporting strong bones.
Digestive Health: While both fruits contain fiber, figs typically have a higher fiber-to-calorie ratio, which benefits digestion and helps prevent constipation.
Blood Sugar: Figs have a medium glycemic index, while dates have a lower GI, though both should be eaten in moderation by those managing blood sugar levels.

Nutritional Breakdown: Figs vs. Dates

Figs and dates are both celebrated dried fruits, renowned for their natural sweetness and nutritional benefits. However, they possess distinct nutritional profiles that cater to different dietary needs. A closer look at their macronutrient content, vitamins, and minerals reveals where each fruit excels.

Macronutrient Comparison (per 100g, dried)

Calories: Dates are substantially more calorie-dense, packing around 282 calories compared to figs' 74 calories. This is a major consideration for those managing their weight.
Carbohydrates and Sugar: Reflecting their calorie content, dates also have a much higher concentration of carbs and natural sugars. A 100g serving of dates contains about 75g of carbs and 63g of sugar, whereas figs have around 19g of carbs and 16g of sugar.
Fiber: Figs typically have a higher fiber content per 100g, promoting better satiety and digestive health. Dates also contain a good amount of fiber, contributing to gut health.

Key Vitamins and Minerals

Both fruits are excellent sources of essential nutrients, but their strengths vary significantly.

Dates are particularly rich in:
- Potassium: Important for maintaining fluid balance and heart health.
- Magnesium: Supports muscle and nerve function.
- B-complex vitamins: Contribute to energy production and brain function.
Figs are notably high in:
- Calcium: Crucial for bone health and nervous system function. A 100g serving of figs can contain significantly more calcium than dates.
- Iron: Figs provide more iron, which is essential for oxygen transport in the body.
- Vitamin K: A vital nutrient for blood clotting and bone metabolism.

Health Benefits of Figs

Figs offer a range of health benefits that make them an excellent dietary addition, especially for those with specific health goals.

Digestive Health: The high fiber content in figs helps regulate bowel movements and can be very effective in treating constipation. Figs are also a source of prebiotics, which nourish beneficial gut bacteria.
Bone Strength: As a great source of calcium and vitamin K, figs contribute to stronger bones and may help prevent conditions like osteoporosis.
Weight Management: Due to their lower calorie density and higher fiber content, figs can promote a feeling of fullness, making them a satisfying and less caloric snack for weight loss.

Health Benefits of Dates

Dates are a powerhouse of quick energy and essential minerals, making them a popular choice for athletes and those needing a rapid boost.

Instant Energy Boost: The high concentration of natural sugars makes dates a perfect pre-workout snack, providing a quick and effective source of energy.
Heart Health: Rich in potassium and magnesium, dates help in regulating blood pressure and support overall cardiovascular health. Studies also suggest they may help reduce LDL ('bad') cholesterol levels.
Antioxidant Properties: Dates are packed with antioxidants like flavonoids and carotenoids, which combat oxidative stress and inflammation.

Comparison Table: Figs vs. Dates (per 100g, dried)


Nutrient	Figs	Dates
Calories	~74 kcal	~282 kcal
Sugar	~16 g	~63 g
Dietary Fiber	~10 g	~8 g
Calcium	~162 mg	~64 mg
Potassium	Good source	Excellent source
Texture	Crunchy (seeds)	Sticky, chewy
Glycemic Index (GI)	Medium (61)	Low (36)

Which One Should You Choose?

The answer to which is better to eat, figs or dates, is not a simple one-size-fits-all solution. It depends on your specific dietary needs and goals.

Choose Figs if: You are focused on weight management, need to increase your fiber intake, want to boost your calcium for bone health, or are looking for a snack with a lower sugar load per serving.
Choose Dates if: You need a quick energy source, such as before a workout, or require a high-potassium snack to support heart health. Their sweetness also makes them a great natural sweetener for recipes.

Ultimately, a balanced diet can include both fruits in moderation. For maximum benefits, consider soaking dried fruits overnight to improve nutrient absorption and digestibility. A study exploring the anti-diabetic properties of figs found positive effects on blood glucose regulation. You can explore the full study here: Healthline: Figs vs. Dates.

Conclusion

Both figs and dates are nutritious dried fruits with distinct advantages. Figs offer a higher fiber content and are rich in bone-strengthening calcium, making them suitable for digestive health and weight-conscious diets. Dates, with their high sugar and calorie concentration, provide a powerful, rapid energy boost and are excellent sources of potassium. Your dietary goals, blood sugar concerns, and energy needs will ultimately determine whether figs or dates are the better choice for you. Incorporating both, in appropriate portions, can offer a wide spectrum of essential vitamins, minerals, and fiber to support overall wellness.

Frequently Asked Questions

Figs are generally considered better for weight loss. They have fewer calories and less sugar than dates per serving, and their higher fiber content helps you feel full longer.

Figs are a far superior source of calcium. A 100g serving of figs provides significantly more calcium than the same serving size of dates, making figs better for bone health.

Both fruits are excellent for digestion due to their fiber content. However, figs are particularly noted for their effectiveness in easing constipation and promoting regular bowel movements.

Dates are typically sweeter than figs due to their higher natural sugar concentration. This is why dates are often used as a natural sweetener in cooking and baking.

Yes, but in moderation. Both fruits contain natural sugars. Figs have a lower glycemic index and are often considered the more favorable option, but it is important to consult a healthcare provider for personalized advice.

The main texture difference is the seeds. Figs have hundreds of tiny, crunchy seeds inside, while dates have a single, large pit (which is removed in pitted varieties) and a sticky, chewy flesh.

Dates are the better choice for a quick energy boost. Their high sugar content provides a rapid release of fuel, making them a popular snack for athletes before a workout.