| Nutrition in Figs vs. Dates | ||
|---|---|---|
| Nutrient | Figs (100 g) | Dates (100 g) |
| Calories | 249 | 282 |
| Carbohydrates (g) | 64 | 75 |
| Protein (g) | 3 | 2 |
| Fiber (g) | 10 | 8 |
| Sugars (g) | 48 | 63 |
| Fat (g) | 1 | 0 |
| Calcium (mg) | 162 | 39 |
| Magnesium (mg) | 68 | 43 |
| Potassium (mg) | 680 | 656 |
| Iron (mg) | 2 | 1 |
Figs Are Slightly Better for Gut Health
Both figs and dates can be beneficial for gut health, thanks to their fiber content. But when comparing the two, fiber is a key factor, and figs lead with almost 10 grams of fiber per 100 grams, compared with 8 grams in dates.
Figs contain both soluble and insoluble fiber, which support digestion in different ways. Insoluble fiber adds bulk and helps food move efficiently through the digestive tract, while soluble fiber feeds beneficial gut bacteria and supports the production of short-chain fatty acids, which have anti-inflammatory effects throughout the body.
Dates still provide meaningful fiber and are considered supportive of digestive regularity, but their fiber content is just slightly lower than that of figs in the same serving size.
Dates May Be Better for Blood Sugar
These naturally sweet fruits fit nicely into a balanced diet, even for those monitoring their blood sugar levels. They primarily differ in their carbohydrate content and the rate at which they affect blood sugar levels.
For 100-gram servings, figs have about 64 grams of carbohydrates, including 48 grams of natural sugar, while dates are higher in carbohydrates at 75 grams, with roughly 63 grams of sugar.
Despite the higher sugar content, dates generally have a low to moderate glycemic index (GI), typically ranging from 35 to 55, depending on variety and ripeness. Studies in both healthy adults and people with type 2 diabetes show that dates do not cause sharp post-meal spikes in blood glucose.
Figs, on the other hand, fall in a slightly higher GI range. Dried figs typically have a moderate GI of 51 to 61, meaning they can raise blood sugar more quickly than most common date varieties, although still less than many other carbohydrate-rich foods.
Their sugar content and carbohydrate load contribute to this moderate impact.
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Both Are High in Antioxidants and Micronutrients
Both figs and dates offer antioxidants, but they shine in slightly different ways.
Dates are especially rich in polyphenols, a type of antioxidant known for helping fight inflammation and oxidative stress. These compounds can also play a role in supporting heart health, immunity, and healthy aging.
Figs also provide antioxidants, including flavonoids and carotenoids, but their biggest strength is actually their mineral profile. They contain more calcium, magnesium, and potassium than dates.
This combination supports strong bones, healthy muscle function, and overall cardiovascular health. So if you’re looking to boost your mineral intake, figs offer a more well-rounded mix.
On top of that, figs contain more iron than dates, with about 2 grams per serving compared with 1 gram in dates. Although a small difference, this may make figs a helpful option for supporting healthy blood and preventing iron deficiency, especially when included alongside other iron-rich foods.