Figs vs Dates: Complete Nutritional Comparison and Health Benefits

Both figs and dates are naturally sweet, nutrient-dense fruits that have been enjoyed for thousands of years. While they may appear similar at first glance—especially in their dried forms—these two fruits come from completely different plants and offer unique nutritional profiles, flavors, and textures.

Whether you’re looking to add more fiber to your diet, seeking natural sweetness alternatives, or simply curious about which dried fruit offers better nutritional value, understanding the differences between figs and dates can help you make informed dietary choices.

What Are Figs and Dates?

Despite their similarities as popular dried fruits, figs and dates come from entirely different botanical families.

Dates grow on date palm trees (Phoenix dactylifera), which are primarily cultivated in the Middle East, North Africa, and other warm climates worldwide. The most popular varieties include Medjool dates, known for their large size and caramel-like sweetness, and Deglet Noor dates, which are slightly drier and less sweet.

Figs come from the fig tree (Ficus carica), native to the Mediterranean region and Western Asia. Interestingly, figs are technically inverted flowers that require pollination by specialized fig wasps. Common varieties include Black Mission, Calimyrna, Brown Turkey, and Kadota figs.

While both fruits can be consumed fresh during their limited growing seasons, they’re most commonly sold dried in the United States, which concentrates their nutrients and extends their shelf life significantly.

Nutritional Profile Comparison

When comparing the nutritional content of figs and dates, both fruits offer impressive health benefits, though with some notable differences.

Per 3.5-ounce (100-gram) serving of dried fruit:

Key Nutritional Differences

Figs have higher calcium content: With 20% of your daily value per serving, dried figs are an excellent plant-based calcium source, making them particularly valuable for bone health and for those following dairy-free diets.

Dates contain more sugar and calories: Dates pack approximately 30% more natural sugars than figs, resulting in higher calorie content. This makes them extremely sweet but something to consider if you’re monitoring sugar intake.

Figs provide more fiber: With 10 grams per serving compared to dates’ 8 grams, figs offer slightly more dietary fiber, which supports digestive health and helps maintain steady blood sugar levels.

Dates are lower in fat: While both fruits are naturally low in fat, dates contain even less, making them virtually fat-free.

Taste and Texture Differences

The eating experience of figs and dates differs significantly in both flavor and mouthfeel.

Sweetness Level

Dates are considerably sweeter than figs, with some varieties like Medjool dates tasting almost like natural caramel or honey. This intense sweetness makes them popular as natural sweeteners in recipes and energy balls.

Figs offer a more subtle, complex sweetness with berry-like undertones and sometimes a slight nuttiness. Their sweetness is less overwhelming, making them versatile for both sweet and savory dishes.

Texture

Dates have a smooth, sticky, and chewy texture. When you bite into a dried date, it’s soft and somewhat dense, with no seeds (most commercial varieties are seedless or have the pit removed).

Figs contain hundreds of tiny edible seeds throughout their interior, creating a distinctive crunchy texture that contrasts with their soft flesh. This unique characteristic is one of the easiest ways to distinguish figs from dates.

Appearance

Fresh figs range from golden yellow to deep purple depending on variety, while dried figs typically turn brownish with a slightly flattened, rounded shape.

Dates are usually deep brown with a reddish tint and have an elongated, wrinkled appearance similar to large raisins.

Health Benefits of Figs

Figs offer numerous health advantages thanks to their rich nutrient profile:

Bone Health Support

The exceptional calcium content in figs, combined with magnesium and vitamin K, makes them beneficial for maintaining strong bones and may help prevent osteoporosis.

Digestive Health

Figs have been used traditionally as a natural remedy for constipation. Their high fiber content promotes regular bowel movements and supports overall digestive function.

Antioxidant Properties

Figs contain polyphenols and other antioxidants that help protect cells from oxidative stress and may reduce inflammation in the body.

Blood Pressure Management

The potassium in figs helps balance sodium levels and may contribute to healthy blood pressure when consumed as part of a balanced diet.

Health Benefits of Dates

Dates also provide impressive health benefits:

Natural Energy Source

The high natural sugar content and quick-digesting carbohydrates in dates make them an excellent pre-workout snack or energy boost when you need quick fuel.

Brain Health

Dates contain various nutrients and antioxidants that may support cognitive function and help protect against inflammation in the brain.

Heart Health

The fiber, potassium, and antioxidants in dates support cardiovascular health by helping to reduce cholesterol levels and protect against oxidative damage.

Natural Sweetener Alternative

Dates can replace refined sugars in recipes, providing sweetness along with beneficial nutrients, fiber, and antioxidants that refined sugar lacks.

Which Is Better for Weight Management?

When it comes to weight management, both fruits should be consumed in moderation due to their calorie density.

Figs may have a slight advantage for weight management because they contain fewer calories and less sugar per serving while providing more fiber. The fiber content can help you feel fuller longer and may reduce overall calorie intake.

However, dates can still fit into a weight management plan when consumed mindfully. Their intense sweetness means you may be satisfied with smaller portions, and they can replace higher-calorie desserts or processed sweets.

The key is portion control with both fruits. A serving of 2-3 dates or figs can satisfy sweet cravings while providing nutritional benefits without excessive calorie intake.

How to Use Figs and Dates in Your Diet

Ways to Enjoy Figs

• Slice fresh or dried figs over yogurt or oatmeal
• Add to salads with goat cheese and walnuts
• Bake into muffins, bread, or cookies
• Pair with cheese on appetizer platters
• Blend into smoothies for natural sweetness
• Stuff with nuts and drizzle with honey for a simple dessert

Ways to Enjoy Dates

• Make energy balls or bars with nuts and seeds
• Use as a natural sweetener in smoothies
• Stuff with nut butter for a quick snack
• Blend into sauces and dressings for subtle sweetness
• Chop and add to baked goods
• Make date paste to replace sugar in recipes

Storage and Shelf Life

Both dried figs and dates have excellent shelf life when stored properly.

Dried figs can be stored in an airtight container in a cool, dark place for up to 6 months, or refrigerated for up to a year. They may develop white crystals on the surface (sugar crystallization), which is harmless.

Dried dates can last 6-12 months at room temperature in an airtight container, or up to 2 years when refrigerated. Their sticky nature means they should be stored where they won’t absorb odors.

Fresh figs are highly perishable and should be consumed within a few days of purchase. Store them in the refrigerator and bring to room temperature before eating for the best flavor.

Fresh dates (when available) can be refrigerated for several weeks in an airtight container.

Potential Considerations and Precautions

Blood Sugar Concerns

Both figs and dates are high in natural sugars and carbohydrates. People with diabetes or those monitoring blood sugar levels should consume these fruits in moderation and consult with their healthcare provider about appropriate portion sizes.

Digestive Sensitivity

The high fiber content in both fruits, while beneficial for most people, may cause digestive discomfort if consumed in large quantities, especially if you’re not accustomed to high-fiber foods. Increase intake gradually and drink plenty of water.

Sulfite Sensitivity

Some commercially dried figs and dates may be treated with sulfites as preservatives. If you have sulfite sensitivity, look for unsulfured organic varieties.

Calorie Density

Both fruits are calorie-dense, meaning small portions contain significant calories. This makes them excellent for adding calories to underweight individuals’ diets but requires mindful portioning for those watching calorie intake.

The Bottom Line: Figs vs Dates

Both figs and dates are nutritious, delicious fruits that deserve a place in a healthy diet. Neither is definitively “better” than the other—the best choice depends on your individual nutritional needs and taste preferences.

Choose figs if you:

• Need more calcium in your diet
• Prefer less sweetness
• Want slightly fewer calories
• Enjoy a crunchy texture from seeds
• Need maximum fiber content

Choose dates if you:

• Need quick energy before workouts
• Prefer very sweet flavors
• Want a smooth, seedless texture
• Need a natural sweetener for recipes
• Prefer lower fat content

Ultimately, you can enjoy both fruits and benefit from their unique nutritional profiles. Both provide essential minerals, fiber, and antioxidants that support overall health. The key is mindful consumption in appropriate portions as part of a balanced, varied diet rich in whole foods.

Whether you reach for the crunchy sweetness of figs or the caramel-like richness of dates, you’re choosing a nutritious whole food that humans have valued for millennia—and your body will thank you for it.

Sources:

• USDA FoodData Central – National nutrient database
• PubMed Central – National Institutes of Health research database
• USDA National Agricultural Library – Food and nutrition resources
• NIH Office of Dietary Supplements – Nutrient information