When it comes to naturally sweet, fiber-rich snacks, dried figs and dates are two of the most beloved choices. Both have been part of human diets for thousands of years, prized not just for their rich flavor but also for their impressive nutritional profiles. But if you’re trying to make healthier food choices, you might be wondering: Are dried figs or dates better for you?
The answer isn’t black and white—it depends on your nutritional goals, dietary preferences, and individual health needs. In this in-depth article, we’ll compare dried figs and dates across multiple dimensions: macronutrients, micronutrients, antioxidants, glycemic index, digestibility, and overall health benefits. By the end, you’ll be equipped to make an informed decision that suits your lifestyle.
Understanding Dried Figs and Dates: Origins and Basics
The History of Figs and Dates
Dried figs come from the fruit of the Ficus carica tree, one of the first plants cultivated by humans, likely as early as 5,000 BCE. They were a staple in ancient Mediterranean and Middle Eastern diets and are referenced throughout religious and cultural texts, including the Bible and the Quran.
Dates, from the Phoenix dactylifera palm tree, are native to the Middle East and North Africa. They have long been celebrated as a desert superfood—nourishing, energy-dense, and capable of thriving in some of the world’s harshest climates. Traditionally consumed during Ramadan, dates provide a quick energy boost after fasting.
Both fruits are typically sun-dried or mechanically dehydrated, which intensifies their sweetness and preserves most of their nutrients. Despite their similarities, there are notable differences in taste, texture, and nutritional composition.
Common Varieties
- Figs: Calimyrna, Mission, Adriatic, and Smyrna are among the most common dried fig varieties. Mission figs are darker and chewier, while Calimyrna are lighter and nuttier due to their connection with almonds.
- Dates: Medjool and Deglet Noor are the two most popular dried date varieties. Medjool dates are larger, softer, and sweeter, often referred to as the “king of dates,” while Deglet Noor are firmer and slightly less sweet.
Nutritional Comparison: Calories, Macros, and Fiber
To understand which dried fruit is better for you, let’s start with a basic nutritional analysis. Here’s a comparison based on a standard 100-gram serving of dried figs and Medjool dates.
| Nutrient | Dried Figs (100g) | Dates (100g) |
|---|---|---|
| Calories | 249 kcal | 277 kcal |
| Carbohydrates | 63.9 g | 75 g |
| Sugars | 48 g | 66.5 g |
| Fiber | 9.8 g | 6.7 g |
| Protein | 3.3 g | 2.5 g |
| Fat | 0.9 g | 0.2 g |
| Water | 20.9 g | 21.6 g |
Calories and Energy
Both figs and dates are energy-dense due to their natural sugar content, but dates edge out slightly in both calories and total carbohydrates. With 277 kcal per 100 grams, dates provide more quick energy, making them an excellent pre-workout snack or a natural sweetener in high-energy recipes.
Figs, while lower in calories, still pack a substantial punch. However, figs tend to be more filling due to their higher fiber content, meaning you might eat fewer to feel satisfied.
Fiber Content and Digestive Health
Here, dried figs clearly stand out. With nearly 10 grams of fiber per 100 grams—almost a third of your daily recommended intake—figs are one of the best natural sources of dietary fiber. This fiber is predominantly insoluble, which helps add bulk to stool and improves intestinal motility.
Dates, while still a good source of fiber (6.7 g per 100 g), fall short compared to figs. However, their fiber content is still enough to support digestive regularity and prevent constipation when consumed as part of a balanced diet.
Takeaway: If digestive health or satiety is a top priority, dried figs may have the upper hand.
Vitamins and Minerals: Which Fruit Offers More?
The vitamin and mineral content of dried fruits is an area where differences become even more pronounced. Let’s examine the key micronutrients in both.
Mineral Profile
Both figs and dates are rich in essential minerals, but figs are particularly notable for their calcium and potassium content.
| Mineral | Dried Figs (100g) | Dates (100g) |
|---|---|---|
| Potassium | 680 mg | 696 mg |
| Calcium | 162 mg | 64 mg |
| Magnesium | 68 mg | 54 mg |
| Iron | 2.03 mg | 0.9 mg |
| Copper | 0.37 mg | 0.4 mg |
Calcium: A Clear Win for Figs
Dried figs contain over 160 mg of calcium per 100 grams, which is more than twice the amount found in dates. For individuals who avoid dairy or need plant-based calcium sources, figs are a powerful ally in maintaining strong bones and reducing the risk of osteoporosis.
Iron and Anemia Prevention
Figs also offer more than double the iron content of dates, providing 2.03 mg vs. 0.9 mg per 100 grams. Though this is non-heme (plant-based) iron—which is less readily absorbed than animal-based iron—it becomes more bioavailable when consumed with vitamin C-rich foods like oranges or bell peppers. This makes figs a useful addition to diets for those at risk of iron-deficiency anemia.
Potassium for Heart Health
Both fruits are excellent sources of potassium, an essential electrolyte that helps regulate blood pressure and fluid balance. With nearly 700 mg per 100 grams, each can support cardiovascular health. However, dates have a slight edge, and combined with their low sodium content, they may be especially beneficial for those managing hypertension.
Vitamin Content
While neither fruit is exceptionally high in vitamins, there are subtle differences worth noting:
- Figs provide small amounts of vitamin K, crucial for blood clotting and bone health, and modest levels of B-vitamins like B6 and riboflavin.
- Dates contain more vitamin B6 and small quantities of folate, both of which are important for brain function and red blood cell production.
Overall, figs offer a more favorable blend of bone-supporting minerals, while dates are slightly better in certain B-vitamins.
Glycemic Index and Blood Sugar Impact
For those managing diabetes or watching their sugar intake, the glycemic index (GI) is an important factor. The GI measures how quickly a food raises blood glucose levels, with lower values being preferable.
Glycemic Index Comparison
- Dry Figs: GI ≈ 61 (Moderate)
- Dates (Medjool): GI ≈ 42–55 (Low to Moderate), depending on ripeness and variety
Are Dates Better for Diabetics?
Contrary to what one might assume given their sweetness, dates have a surprisingly low to moderate glycemic index. Studies have shown that consuming 1–3 dates with meals does not significantly spike blood sugar in healthy individuals or even in those with type 2 diabetes, thanks in part to their high fiber and antioxidant content.
Figs, while also fiber-rich, tend to have a slightly higher GI, meaning they can raise blood sugar somewhat faster. However, this doesn’t necessarily make them unsuitable—portion control and pairing with protein or healthy fats (like nuts) can mitigate rapid glucose spikes.
Tips for managing blood sugar: Eat either dried fruit in moderation, preferably alongside protein (e.g., almonds or yogurt) or healthy fats, and avoid consuming them on an empty stomach.
Antioxidants and Phytonutrients: The Hidden Health Protectors
Beyond essential nutrients, both figs and dates are rich in natural antioxidants, which combat oxidative stress and lower the risk of chronic diseases.
Figs and Their Phenolic Power
Dried figs are particularly rich in phenolic compounds such as:
- Chlorogenic acid – Known for its anti-inflammatory and blood sugar-regulating properties
- Quercetin – A flavonoid that may support heart health and immune function
Studies suggest figs have one of the highest antioxidant capacities among dried fruits, even surpassing prunes and raisins in some measures.
Dates: A Polyphenol-Rich Desert Gem
Dates are loaded with polyphenols including:
- Ferulic acid – Linked to reduced inflammation and better skin health
- Protocatechuic acid – Exhibits antimicrobial and anticancer properties
Notably, Medjool dates have been found to contain higher levels of antioxidants than Deglet Noor, due to less processing and earlier harvest times.
Research published in the Journal of Agricultural and Food Chemistry found that dates have higher scavenging activity against free radicals than many commercially available antioxidant pills, highlighting their potential in preventive nutrition.
In Conclusion: Both fruits score highly in antioxidant content, but figs may have a slight edge in total phenolic content, while dates offer unique polyphenolic profiles that differ by variety.
Digestive Benefits and Gut Health
The fiber in both dried fruits supports digestive wellness, but figs bring something special to the table—literally.
Natural Laxative Effects
Figs have long been used as a natural remedy for constipation. Their high fiber content, combined with certain enzymes and natural laxative compounds like ficin, encourages bowel regularity.
A 2017 study published in the Journal of Clinical Gastroenterology found that participants who consumed dried figs twice daily experienced significant improvements in stool frequency and consistency compared to a control group.
Dates and Prebiotic Potential
Dates are rich in soluble fiber and oligosaccharides, which feed beneficial gut bacteria like lactobacilli and bifidobacteria. This prebiotic effect helps maintain a healthy gut microbiome, boosting immunity and reducing inflammation.
While both support gut health, figs may be more effective for immediate relief from constipation, whereas dates contribute more subtly to long-term microbiome balance.
Weight Management and Satiety
Can these sweet, calorie-dense fruits actually help with weight loss? It might seem counterintuitive, but both figs and dates can be strategically used in weight management diets.
Figs and Fullness
Due to their significantly higher fiber content, figs promote greater satiety. The fiber absorbs water and expands in the stomach, helping you feel full longer.
A 2020 study in Nutrition Today observed that participants who included high-fiber dried fruits like figs in snacks reported lower hunger pangs and consumed fewer calories later in the day.
Dates: Energy Without the Crash?
Dates are often used as a natural sugar substitute in energy bars and smoothies. While high in sugar, their complex nutrient profile—fiber, minerals, and antioxidants—may prevent the sharp energy spikes and crashes associated with refined sugar.
However, because they’re lower in fiber than figs, they may not be as filling. Thus, it’s easy to overeat dates, especially Medjool dates, which are large and sweet.
Bottom Line: For portion-controlled snacking and long-lasting fullness, figs are the better option. For quick energy recovery, such as post-exercise fuel, dates shine.
Heart Health and Chronic Disease Prevention
Both dried fruits contribute to cardiovascular wellness, but in slightly different ways.
Figs and Cholesterol Control
Early research indicates that fig consumption may reduce LDL (bad) cholesterol and triglyceride levels. This is likely due to their soluble fiber, which binds to cholesterol in the gut and helps eliminate it.
In animal studies, fig extract has shown potential in reducing arterial plaque buildup—a sign of atherosclerosis—though human trials are still needed.
Dates and Blood Pressure
Thanks to their rich potassium and low sodium content, dates support healthy blood pressure. Potassium counteracts the effects of sodium and helps relax blood vessel walls, promoting circulation.
One study found that consuming seven dates daily for four weeks reduced oxidative stress and improved lipid profiles in middle-aged adults—both critical factors in heart disease prevention.
Culinary Uses and Practical Tips
How you incorporate these fruits into your diet can influence their health impact.
How to Eat Dried Figs
- Chop and add to oatmeal or yogurt
- Pair with goat cheese and nuts for a gourmet appetizer
- Use in baking as a natural sweetener and texture enhancer
- Blend into smoothies for added fiber
Figs can be slightly tougher to eat than dates—some people prefer soaking them in warm water for 10–15 minutes to soften.
How to Eat Dates
- Stuffed dates (e.g., with almond butter or walnuts) make a popular energy-boosting snack
- Blend into date paste for homemade energy balls
- Use as a base for vegan brownies or raw desserts
- Eat on their own as a quick pick-me-up
Because they’re so sweet, dates can often replace refined sugar in recipes—1 cup of date paste ≈ 1 cup of sugar in baking.
Who Should Choose Figs Over Dates?
Dried figs may be the better choice for:
- Individuals seeking higher fiber for digestive health
- People looking to increase calcium and iron intake naturally
- Those wanting more satiety in their snacks
- Anyone managing cholesterol levels
- Lactose-intolerant or vegan individuals missing out on dairy-based calcium
Figs are also ideal for older adults concerned about bone density or those prone to constipation.
Who Should Go for Dates Instead?
Dates are preferable for:
- Athletes needing quick energy replenishment
- Individuals managing blood sugar carefully (due to lower GI in some varieties)
- People wanting a soft, chewy texture that’s easier to eat
- Those using natural sweeteners in raw food recipes
- Anyone focused on heart health and potassium intake
They are also a traditional choice for fasting recovery, especially in religious or cultural practices.
Final Verdict: Are Dried Figs or Dates Better for You?
There’s no definitive winner in the “dried figs vs. dates” debate—each fruit has its strengths. But if we had to generalize:
- Choose dried figs if you want more fiber, calcium, iron, and digestive support.
- Opt for dates if you’re after a lower-glycemic, quick-energy snack with great heart health benefits.
The best choice depends on your specific needs. In fact, why not include both in your diet? Rotating nutrient-dense dried fruits ensures you get a broad spectrum of health benefits. Just remember to watch portion sizes—typically, 2–3 figs or 3–4 dates make a balanced serving.
Pro Tip: Always read labels when buying dried fruit. Some commercial varieties are coated with sugar, sulfites, or oils. Choose unsulfured, organic, and no-added-sugar options whenever possible.
Making the Smart Choice: How to Incorporate Them Into a Healthy Diet
Rather than treating these fruits as indulgences, think of them as nutrient-packed whole foods. Here’s how to enjoy them wisely:
- Keep portions small—a few figs or dates are enough due to their concentrated sugars.
- Combine with protein or fat—pair with nuts, seeds, or nut butter to slow sugar absorption.
- Use in place of processed sugars—both are excellent in homemade granola, desserts, and sauces.
- Store properly—keep in airtight containers in a cool, dark place to prevent mold and spoilage.
Incorporating either (or both) dried figs and dates into your diet with intentionality transforms them from simple snacks into functional foods that support long-term health.
Ultimately, dried figs and dates are nature’s gifts—whole, unprocessed, and rich in nourishment. Rather than asking which is “better,” focus on how each can serve your body. Whether you prefer the earthy, seedy bite of a dried Mission fig or the caramel-like softness of a Medjool date, you’re making a smart, natural choice.
So, are dried figs or dates better for you? The truth is, both are excellent options—what matters most is how you use them.
What are the key nutritional differences between dried figs and dates?
Dried figs and dates are both nutrient-dense fruits, but they differ in several important nutritional aspects. Per 100 grams, dried figs typically contain more calcium, providing around 162 mg, which contributes significantly to bone health. They also tend to have higher levels of vitamin K and potassium, though slightly fewer calories than dates—about 249 kcal compared to dates’ 277 kcal. Figs offer a moderate amount of protein and are particularly rich in dietary fiber, promoting digestive health and helping maintain stable blood sugar levels. Their unique enzyme, ficin, may aid in protein digestion and reduce inflammation.
On the other hand, dates are higher in natural sugars, especially glucose and fructose, making them a more concentrated source of quick energy. They contain more iron and magnesium per serving than figs, which are vital for oxygen transport and muscle function. Dates are also rich in antioxidants like flavonoids, carotenoids, and phenolic acids, which help combat oxidative stress. While both fruits have similar fiber content, dates slightly edge out in terms of total carbohydrates, making them ideal for athletes or individuals needing an energy boost. Overall, the choice between figs and dates depends on your specific nutritional goals and health considerations.
Which is better for weight management: dried figs or dates?
When considering weight management, portion control is crucial since both dried figs and dates are energy-dense. Dried figs have a slight advantage with fewer calories per 100 grams and a lower glycemic index (GI), meaning they cause a slower rise in blood sugar levels. This slower energy release can help prevent overeating by promoting longer-lasting satiety. Additionally, figs contain more calcium and less natural sugar, which may support metabolic balance and reduce cravings over time. However, due to their chewy texture and fiber content, figs can be more filling per piece, reducing the urge to consume multiple servings.
Dates, while higher in calories and sugar, are not inherently detrimental to weight management when consumed in moderation. Their high fiber content contributes to feelings of fullness and supports gut health, which plays a role in regulating appetite. Incorporating a few dates into a balanced diet—such as in smoothies or as a topping for oatmeal—can satisfy sweet cravings without processed sugars. Ultimately, neither fruit is “bad” for weight control; the key is mindful consumption. Choosing figs may be preferable for those monitoring sugar intake, while dates can still fit into a healthy weight-loss plan when used strategically.
Are dried figs or dates better for digestive health?
Both dried figs and dates are excellent for digestive health due to their high dietary fiber content, which aids in regular bowel movements and supports a healthy gut microbiome. Dried figs contain approximately 9.8 grams of fiber per 100 grams, with a mix of soluble and insoluble fiber. This blend helps soften stool, increase stool bulk, and regulate transit time through the digestive tract. Additionally, figs contain the enzyme ficin, which may assist in breaking down proteins and improving overall digestion, reducing bloating and discomfort in some individuals.
Dates offer a comparable fiber level—around 6.7 grams per 100 grams—and are particularly beneficial for preventing constipation due to their natural laxative effect. Their soluble fiber helps feed beneficial gut bacteria, promoting a balanced intestinal environment. Studies have shown that regular consumption of dates can improve stool frequency and consistency. While figs may have a slight edge in total fiber, both fruits are effective. For optimal digestive health, either can be included daily in small amounts, especially for individuals with low-fiber diets or irregular bowel habits.
Which fruit has a lower glycemic index: figs or dates?
Dried figs generally have a lower glycemic index (GI) than dates, making them a better option for blood sugar control. The GI of dried figs ranges from 35 to 50, depending on variety and ripeness, placing them in the low to moderate category. This means they release glucose more slowly into the bloodstream, helping prevent spikes and crashes in energy. Their fiber content also contributes to this slower digestion, making figs a preferred choice for people with insulin resistance or type 2 diabetes when consumed in appropriate portions.
Dates, while still suitable for most people, have a higher GI ranging from 44 to 62, depending on the type and processing method. This means they can elevate blood sugar more rapidly, especially when eaten in large amounts or on an empty stomach. However, pairing dates with protein or healthy fats—such as nuts or yogurt—can significantly lower their glycemic impact. Despite their higher GI, dates have a low glycemic load when consumed in typical serving sizes (1–2 fruits), so they don’t necessarily cause dramatic blood sugar changes. For those monitoring glucose closely, figs may be the safer daily option.
Can dried figs or dates help improve heart health?
Dried figs offer notable benefits for heart health due to their high potassium and fiber content. Potassium helps regulate blood pressure by counteracting the effects of sodium and supporting healthy blood vessel function. The soluble fiber in figs can also help reduce LDL (bad) cholesterol levels by binding to bile acids and promoting their excretion. Additionally, figs contain antioxidants like polyphenols, which combat oxidative stress and inflammation—key contributors to cardiovascular disease. Their moderate magnesium content further supports heart rhythm and muscle function.
Dates also contribute to heart health, primarily through their high levels of antioxidants and potassium. They contain significant amounts of phenolic compounds that protect blood vessels from oxidative damage and reduce inflammation. The fiber in dates helps manage cholesterol levels and improve arterial health. Regular consumption has been linked to reduced triglycerides and improved lipid profiles in some studies. While both fruits support cardiovascular wellness, figs may offer a slight advantage due to their higher calcium and lower sugar content. Including either fruit in a balanced, heart-healthy diet can yield measurable benefits over time.
Which is richer in antioxidants: figs or dates?
Dates are generally richer in total antioxidant content compared to dried figs, particularly in terms of phenolic compounds and flavonoids. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and potentially lowering the risk of chronic diseases such as cancer and heart disease. Dates contain significant levels of carotenoids and anthocyanins, especially in darker varieties like Ajwa or Deglet Noor. Their high polyphenol content has been associated with anti-inflammatory and neuroprotective effects, making them a powerful functional food.
Dried figs also boast a strong antioxidant profile, especially in their skin, which is rich in polyphenols and flavonoids. They contain notable amounts of gallic acid and quercetin, both known for their ability to fight oxidative damage and support immune function. However, studies typically show that dates surpass figs in total antioxidant capacity when measured using standard assays like ORAC (Oxygen Radical Absorbance Capacity). That said, figs still provide valuable protection and should not be overlooked. The best approach is to include both in your diet to benefit from their complementary antioxidant compounds.
Are dried figs or dates better for bone health?
Dried figs stand out as a superior choice for bone health due to their significantly higher calcium content. A 100-gram serving of dried figs provides approximately 162 mg of calcium, which is about 16% of the recommended daily intake for adults. In addition, figs contain decent amounts of vitamin K, magnesium, and potassium—nutrients that work synergistically to support bone mineral density and reduce calcium loss through urine. This makes figs especially beneficial for individuals at risk of osteoporosis or those looking to support long-term skeletal health.
While dates do contain calcium, their levels are much lower—around 64 mg per 100 grams—making them less effective for direct bone support. However, dates contribute magnesium and phosphorus, both involved in bone formation and maintenance. They also provide boron, a trace mineral that may influence calcium metabolism and reduce bone turnover. Despite these benefits, figs are clearly the better option when the goal is to boost calcium intake from natural food sources. For optimal bone health, figs can be easily added to snacks, breakfast dishes, or smoothies to enhance nutritional density.