Key Takeaways

Figs are better for gut health because they have more fiber than dates.

Dates are better for blood sugar as they have a low to moderate glycemic index.

Figs and dates are similar in many ways, as they both provide natural sweetness, fiber, and essential nutrients; yet, subtle differences in their nutrition can help determine which one best suits your goals.

Nutrition Facts

Here’s how 100 grams of dried figs (about 8–10 pieces) and dates (around 6–8 pieces) stack up against each other nutritionally: 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

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