Key takeaways
- Figs and dates are both sweet fruits with similar nutrition profiles, but figs are higher in calcium while dates are lower in fat and sweeter.
- They also have different textures — figs are crunchy and dates are sticky.
- Both can be part of a balanced diet, but people watching their sugar intake may want to eat dates in moderation.
Figs and dates may seem quite similar, as they’re both easy to snack on and often eaten dried.
While they share some properties, these fruits also have some differences.
Although figs and dates may both be sweet and fibrous, they’re two entirely different plants.
Dates are the fruit of the date palm tree (Phoenix dactylifera), while figs are harvested from the fig tree (Ficus carica).
Traditionally grown in the Middle East and North Africa, dates are cultivated in many tropical regions around the world today. While numerous varieties exist, popular kinds include Medjool and Deglet Nour.
Figs are native to the Middle East but have also been traditionally grown in Western Asia and the Mediterranean. Technically speaking, they’re inverted flowers that require a special pollination process by fig wasps.
Both fruits can be enjoyed fresh or dried, but most dates and figs sold in the United States are dried due to their limited seasonality.
Though figs and dates come from different plants, they’re somewhat similar in their nutritional profiles, with a few notable differences:
| One dried fig (8.4 grams) | One dried date (8 grams) | |
|---|---|---|
| Calories | ||
| Carbs | 5.37 grams (g) | 6 g |
| Sugar | 4 g | 5.07 g |
| Fiber | 0.82 g | 0.64 g |
| Fat | 0.08 g | 0.03 g |
| Protein | 0.28 g | 0.2 g |
| Potassium | 57.1 milligrams (mg), or | 52.5 mg, or about 1.1% of the DV |
| Magnesium | 5.68 mg, or about 1.3% of the DV | 3.44 mg, or about 0.8% of the DV |
| Calcium | 13.6 mg, or about 1% of the DV | 3.12 mg, or about 0.24% of the DV |
These fruits have very similar calorie contents. There are slight differences in the carb and sugar content, but neither fruit provides significant nutritional advantages or disadvantages over the other.
The nutrients and plant compounds in these fruits may provide certain health benefits,
For example, both dates and figs are good sources of antioxidants, which counteract harmful free radicals that can contribute to:
- chronic inflammation
- blood vessel dysfunction
- high blood sugar and high cholesterol
- conditions like heart disease and cancer
In higher serving sizes, both fruits can also help you get enough fiber in your diet.
Though dates and figs may look similar at first glance, a closer inspection reveals some differences in their appearance and texture.
Depending on the variety, fresh figs can be golden yellow to deep purple in color, while dried dates are usually deep brown with a reddish undertone.
Dates are ovular and wrinkled, somewhat resembling a large raisin, while figs are rounder and plump. Dried dates also tend to be much stickier than dried figs.
Another major difference is their mouthfeel. Figs boast hundreds of tiny seeds on the inside, which add a crunchy texture. Dates have smooth flesh and a single, hard seed inside, but most dates sold in stores are pitted.
And lastly, both fruits can be sweet, but dates are markedly sweeter than figs. In fact, some varieties of dates, such as Medjool, have an almost caramel-like taste.
Meanwhile, figs have a sharper flavor, closer to that of berries.
You can use these fruits in a variety of ways.
For example, dried dates are sticky and can act as a binder in foods like cookies and snack bars. Because they’re higher in natural sugars, they can also help sweeten smoothies, oatmeal, and sauces.
Though both dates and figs are relatively high in sugar, these sugars are naturally occurring, and there’s currently no recommended daily limit on naturally occurring sugars.
Fresh figs can be a great snack or addition to desserts or salads. You can also use them to make glazes, sauces, jam, or preserves.
Dates and figs are tasty fruits with similar nutrient profiles. Both foods are commonly eaten dried and can be nutritious and enjoyable additions to a healthy diet.
If you need help determining how figs and dates may fit into your diet, consider talking with a registered dietitian or primary care doctor.