Dates vs Figs: Calories and Nutrition Compared (2026)

Dates have 1.8 g of protein and 277 calories per 100 g, while figs have 0.8 g of protein and 74 calories per 100 g. Dates are higher in calories and protein.

This comparison examines the nutritional profiles of dates and figs, two popular fruits known for their sweetness and health benefits. Understanding their differences can help inform dietary choices.

What Is the Difference Between Dates and Figs?

Dates are the sweet fruit of the date palm tree, commonly consumed dried or fresh. They are rich in carbohydrates and sugars, making them a high-energy food. Figs are the fruit of the fig tree, enjoyed fresh or dried, known for their unique texture and sweetness. They are lower in calories and sugars compared to dates.

Dates vs Figs: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of dates and figs per 100 g.

Nutrient (per 100 g)	Medjool dates	Figs (raw)
Calories	277 kcal	74 kcal
Protein	1.8 g	0.8 g
Carbs	75.0 g	19.2 g
Sugar	66.5 g	16.3 g
Fat	0.1 g	0.3 g
Fiber	6.7 g	2.9 g
Sodium	1 mg	1 mg

Which Is Better, Dates or Figs?

For weight loss: Figs are lower in calories, containing 74 calories per 100 g compared to dates, which have 277 calories.

For muscle and protein: Dates contain more protein at 1.8 g per 100 g, while figs have 0.8 g of protein.

For low-carb or low-sugar: Dates have higher carbohydrates at 75.0 g and sugars at 66.5 g, while figs have 19.2 g of carbs and 16.3 g of sugars.

How to Track Dates and Figs Accurately

It can be easy to misjudge portion sizes and macros when consuming dried fruits like dates and figs, which are calorie-dense. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values intended for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, dates or figs?

Dates have 1.8 g of protein per 100 g, while figs have 0.8 g of protein.

Which has fewer calories, dates or figs?

Figs have fewer calories at 74 per 100 g, compared to dates which have 277 calories.

What is the sugar content in dates?

Dates contain 66.5 g of sugar per 100 g.

What is the sugar content in figs?

Figs contain 16.3 g of sugar per 100 g.

How much fiber do dates have?

Dates have 6.7 g of fiber per 100 g.

How much fiber do figs have?

Figs have 2.9 g of fiber per 100 g.

Key Takeaways

• Dates have 277 calories per 100 g.
• Figs have 74 calories per 100 g.
• Dates contain 1.8 g of protein per 100 g.
• Figs contain 0.8 g of protein per 100 g.
• Dates have 75.0 g of carbohydrates per 100 g.
• Figs have 19.2 g of carbohydrates per 100 g.