What is healthier, dates or figs? A complete comparison

November 19, 2025 •

3 min read

Figs are notably higher in calcium and fiber per serving, while dates are known for their dense concentration of natural sugars and overall minerals. Understanding these key differences is essential when deciding which is healthier, dates or figs, for your specific dietary needs.

Quick Summary

This article provides a comprehensive nutritional breakdown and health benefits comparison of dates and figs, examining key differences in calories, sugar, fiber, and mineral content to inform your dietary choices.

Key Points

Figs for Bone Health: Figs are exceptionally rich in calcium, making them a superior choice for promoting and maintaining strong bones.
Dates for Quick Energy: With a higher sugar and calorie content, dates are an effective way to get a fast energy boost, perfect for a pre-workout snack.
Figs for Weight Management: Lower in calories and higher in fiber, figs promote a feeling of fullness, which can aid in weight loss efforts.
Dates Offer Diverse Minerals: Dates provide a wider array of minerals, including higher levels of potassium, copper, and iron, compared to figs.
Better for Digestion: Both fruits are high in fiber, but figs, with their slightly higher fiber content, are particularly effective at promoting healthy digestion.
Balance is Best: The best strategy for most is to incorporate both fruits into a balanced diet to benefit from their unique and complementary nutritional profiles.

Nutritional Showdown: Dates vs. Figs

Both dates and figs are nutrient-dense dried fruits often enjoyed as healthy snacks or natural sweeteners. While they share some similarities, a closer look reveals key differences in their macronutrient and mineral profiles that can influence which is the better choice for certain health goals.

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


Nutrient	Dried Figs	Dried Dates
Calories	249	282
Carbs	64g	75g
Sugar	48g	63g
Fiber	10g	8g
Fat	1g	0.4g
Protein	3g	2.5g
Calcium	20% of RDI	3% of RDI
Magnesium	16% of RDI	14% of RDI
Potassium	14% of RDI	14% of RDI

Dates: The Energy-Boosting Powerhouse

Dates are renowned for their high sugar content, which provides a rapid and sustained energy boost, making them a popular pre-workout snack. They are also a significant source of essential minerals, offering more potassium, copper, and iron compared to figs on a per-gram basis.

Health Benefits of Dates

Energy and Stamina: The concentration of natural sugars like glucose and fructose provides an excellent source of immediate and sustained energy.
Rich in Minerals: Dates contain notable amounts of potassium, which is crucial for heart health and blood pressure regulation. They also provide magnesium, copper, and iron.
Digestive Aid: The high fiber content promotes healthy bowel movements and can help prevent constipation.
Antioxidant Rich: Dates are loaded with polyphenols, carotenoids, and flavonoids, which have anti-inflammatory properties and protect against oxidative damage.

Figs: The Fiber-Rich Mineral Source

Figs are a nutritional powerhouse known for their exceptional fiber and calcium content. Their lower calorie density and sugar levels per 100 grams make them a preferable choice for those focusing on weight management and blood sugar control.

Health Benefits of Figs

Excellent for Digestion: With higher fiber content, especially soluble fiber, figs are highly effective at promoting digestive health and relieving constipation.
Superior Bone Health: Figs are an outstanding source of calcium, containing significantly more than dates, which is vital for building and maintaining strong bones.
Lower Glycemic Impact: Due to their lower sugar and higher fiber content, figs have a lower glycemic index, leading to a slower and gentler effect on blood sugar levels.
Weight Management: The higher fiber-to-calorie ratio in figs promotes satiety, helping to reduce overall calorie intake and support weight loss.

Making the Healthier Choice for You

Determining whether dates or figs are healthier comes down to your individual health goals. Both offer substantial benefits, but their unique profiles cater to different needs. For a quick energy boost, the higher sugar content of dates is ideal. For those managing blood sugar, weight, or focusing on bone health, the fiber and calcium-rich profile of figs offers a distinct advantage.

Weight Management and Blood Sugar

If weight loss or managing blood sugar levels is your primary concern, dried figs are generally the better option. Their higher fiber content promotes satiety and helps prevent blood sugar spikes. However, for a quick energy source needed before a workout, the higher sugar content in dates makes them more suitable.

Bone Health and Mineral Intake

For individuals concerned with bone density, figs are a clear winner due to their high calcium levels. However, if your focus is on increasing overall mineral intake, including potassium, copper, and iron, dates offer a more robust mineral profile.

Conclusion: Finding the Right Balance

In the debate of what is healthier, dates or figs, the answer isn't universal. Both are highly nutritious and can be excellent additions to a balanced diet. Dates serve as a fantastic natural energy source, while figs are superior for bone health, fiber intake, and supporting weight management. For most people, a diet that includes both, in moderation, is the healthiest approach, allowing you to reap the diverse benefits of each fruit. For more detailed nutritional information on these and other foods, consult authoritative sources like the Healthline comparison Healthline's comparison article.

Remember to consume both in moderation due to their high natural sugar content. Integrating a variety of fruits is always the best way to ensure a broad spectrum of nutrients for optimal health.

Frequently Asked Questions

Dates contain significantly more natural sugar than figs. A 100-gram serving of dried dates can contain up to 63 grams of sugar, while the same amount of dried figs contains around 48 grams.

Figs are generally considered better for weight loss. They are lower in calories and higher in fiber per serving, which promotes a feeling of fullness and helps manage appetite.

Figs are superior for bone health due to their high calcium content. Per 100 grams, dried figs contain a much higher percentage of your daily calcium needs compared to dried dates.

Individuals with diabetes can consume dates or figs in moderation due to their high fiber content and lower glycemic index compared to processed sugars. However, portion control is key, and it is best to consult a healthcare professional.

Dates provide a faster and more potent energy boost due to their higher concentration of natural sugars. This makes them an excellent option for an immediate energy source.

Yes, both dates and figs are excellent for digestion because they are rich in dietary fiber. Figs tend to have a slight edge in fiber content per 100 grams, making them highly effective for digestive regularity.

Both dates and figs are rich in antioxidants, which fight inflammation and oxidative stress. Some sources suggest figs have a wider variety of antioxidants, while both contain significant levels of beneficial compounds.

Dried dates and figs are more nutrient-dense and concentrated than their fresh counterparts due to the removal of water. While higher in calories and sugar, they offer a more concentrated source of fiber, vitamins, and minerals.