Nutrition Showdown: Are Dried Figs or Dates Better for You?

November 9, 2025 •

4 min read

While both are highly nutritious, a 100-gram serving of dried figs contains significantly more fiber than the same amount of dates, making it a powerful choice for digestive health. However, understanding the key differences in their nutritional profiles can help you decide if dried figs or dates are better for your specific dietary needs.

Quick Summary

This article provides a nutritional comparison of dried figs and dates, detailing their differences in fiber, sugar, calories, and key minerals. We explore how each fruit uniquely benefits health, from digestion and bone density to providing energy, to help inform your best choice.

Key Points

Figs are higher in fiber and calcium. Dried figs are a superior source of both dietary fiber and calcium, making them excellent for digestive and bone health.
Dates are higher in sugar and provide quick energy. Due to their higher sugar content, dates offer a faster energy boost, perfect for a pre-workout snack.
Figs are better for weight management. With fewer calories and more fiber per serving, figs can promote satiety and aid in weight control.
Both are rich in antioxidants. Both dried figs and dates are packed with beneficial antioxidants that help combat cellular damage and inflammation.
Figs contain more iron and magnesium. For those needing a boost in these specific minerals, figs offer more than dates per 100g serving.
Dates have a slightly lower glycemic index. While both have natural sugars, dates may have a gentler effect on blood sugar levels, though moderation is essential for both.

Dried Figs vs. Dates: A Nutritional Comparison

Dried figs and dates are celebrated for their natural sweetness and dense nutritional value, making them staples in healthy diets worldwide. While they share many benefits as concentrated sources of vitamins, minerals, and fiber, their specific nutrient compositions set them apart. The 'better' choice depends heavily on individual health goals, whether you're seeking sustained energy, better digestive health, or specific mineral boosts.

Nutritional Profile at a Glance

Understanding the core differences in their macronutrients and micronutrients is the first step. Below is a comparison based on a typical 100-gram serving of each dried fruit.


Nutrient	Dried Figs (approx.)	Dates (approx.)	Key Difference
Calories	249 kcal	282 kcal	Dates are more calorie-dense.
Carbohydrates	64g	75g	Dates contain more carbs.
Sugars	48g	63g	Dates are significantly sweeter.
Fiber	10g	8g	Figs are slightly higher in fiber.
Protein	3g	2.5g	Figs offer slightly more protein.
Calcium	162mg	64mg	Figs contain significantly more calcium.
Potassium	680mg	696mg	Dates are slightly higher in potassium.
Magnesium	68mg	54mg	Figs contain more magnesium.
Iron	2.03mg	0.9mg	Figs offer more iron.
GI (Glycemic Index)	Medium (approx. 61)	Low to Medium (approx. 46-55)	Dates have a more favorable GI, but figs' high fiber helps.

The Health Advantages of Dried Figs

Dried figs, often called 'anjeer', offer specific benefits that set them apart. Their unique nutritional composition can be a deciding factor for those with particular health goals.

Superior Digestive Support: With a slightly higher fiber content, dried figs are well-known for promoting healthy digestion and relieving constipation. The fiber acts as a prebiotic, nourishing the beneficial gut bacteria.
Exceptional for Bone Health: Figs are a standout source of plant-based calcium, providing a much higher concentration than dates. This makes them an excellent addition to a diet focused on building and maintaining strong, healthy bones.
Beneficial for Weight Management: Being lower in calories and sugar per serving, figs are a more weight-loss-friendly option. Their higher fiber content also contributes to a greater feeling of satiety, which can help reduce overall calorie intake.
Rich in Iron and Magnesium: Figs provide more iron and magnesium, minerals critical for energy production, nerve function, and fighting fatigue.

The Health Advantages of Dates

Dates are nature's candy, prized for their rich, caramel-like sweetness and intense energy boost. Their nutritional profile provides specific advantages, especially for active individuals.

Powerful Natural Energy Source: The high sugar content in dates, primarily fructose and glucose, provides a quick and immediate source of energy. This makes them an ideal pre-workout or afternoon pick-me-up snack.
Higher Potassium for Heart Health: Dates edge out figs with a slightly higher potassium content. This mineral is vital for regulating blood pressure and supporting cardiovascular health.
Rich in B Vitamins: Dates are a good source of several B vitamins, including B6, which supports brain function and metabolism. Figs, by comparison, have lower B vitamin levels.
Potential Anti-Diabetic Properties: Some studies suggest that certain compounds in dates may help regulate blood sugar, and their lower glycemic index compared to figs is often a consideration for those managing blood sugar levels.

Which Should You Choose?

Ultimately, the best choice depends on your specific nutritional goals. Here’s a summary to help you decide:

Choose Figs if...
- Your primary goal is improved digestive regularity and constipation relief due to their higher fiber content.
- You are focusing on bone health and need more plant-based calcium.
- You are managing your weight or sugar intake, as they are lower in both calories and sugar.
Choose Dates if...
- You need a quick, natural energy boost for a workout or a mid-day slump.
- You are looking to increase your potassium intake to support heart health and blood pressure.
- You prefer a sweeter, softer texture.

How to Incorporate Them into Your Diet

Both dried fruits are versatile and can be enjoyed in many ways. While a small handful a day is a moderate portion, here are some ideas for incorporating them into meals and snacks:

In Smoothies: Blend either dried figs or dates into your morning smoothie for natural sweetness and added fiber.
With Nuts: Pair them with almonds or walnuts for a balanced snack with healthy fats and protein.
As a Cereal Topper: Chop and sprinkle them over oatmeal, muesli, or yogurt for extra flavor and texture.
Baked Goods: Use them as a natural sweetener in homemade energy bars, cookies, or bread.
Stuffed Dates: Fill pitted dates with nut butter and top with a sprinkle of sea salt for a decadent treat.

Conclusion

In the competition of are dried figs or dates better for you?, there's no single winner. Both dried figs and dates are incredibly nutritious and offer a range of health benefits, from improving digestion and supporting bone health to providing natural energy and antioxidants. Your personal dietary needs and taste preferences should guide your choice. For weight management and bone health, figs have the edge. For a quick energy burst and higher potassium, dates are the better pick. Incorporating a moderate amount of both into a balanced diet can provide a wider spectrum of nutrients and help you enjoy their unique advantages. As always, consuming dried fruits in moderation is key due to their concentrated sugar and calorie content.

Frequently Asked Questions

Dried figs are generally better for digestion due to their higher fiber content. Fiber helps promote regularity and relieves constipation by adding bulk and softening stool.

Both contain natural sugars and should be consumed in moderation by diabetics. Dates have a slightly lower glycemic index, but figs have more fiber, which can slow sugar absorption. It is best to consult a doctor before adding them to your diet.

Dried figs may be a better option for weight loss. They have fewer calories and a higher fiber-to-calorie ratio, which helps you feel full and reduces appetite more effectively than dates.

Dried figs are a significantly better source of calcium, providing more than double the amount found in dates per 100g. This makes them particularly beneficial for promoting strong bones.

Dates are better for a quick energy boost. Their higher concentration of natural sugars provides an immediate energy release, making them an excellent choice for a pre-workout snack.

Store both dried figs and dates in an airtight container in a cool, dry place. For a longer shelf life, especially in warm climates, refrigeration is recommended to maintain freshness and prevent spoilage.

Yes, both fruits contain antioxidants, such as flavonoids and polyphenols, that possess anti-inflammatory properties and help combat oxidative stress in the body.