What Are Figs and Dates?
Understanding Figs
Figs are the fruit of the Ficus carica tree, which has been cultivated for thousands of years in Mediterranean and Middle Eastern regions. These teardrop-shaped fruits have a unique texture with tiny edible seeds that provide a pleasant crunch. Fresh figs have delicate, thin skin that ranges from green to deep purple, while the inside reveals pink to amber flesh.
Figs are enjoyed both fresh and dried. The drying process concentrates their natural sugars, making dried figs significantly sweeter than fresh ones. If you're interested in growing your own fig trees at home, check out our guide on growing fig trees to get started.
Understanding Dates
Dates are the fruit of the date palm tree (Phoenix dactylifera), primarily grown in hot, arid climates like North Africa and the Middle East. These oval-shaped fruits have a single large seed in the center and come in several varieties, with Medjool and Deglet Noor being the most popular.
Unlike figs, dates are typically consumed in their dried form. Fresh dates are less common in most grocery stores. The drying process gives them a chewy, almost caramel-like texture that makes them a popular natural sweetener in many recipes.
Nutritional Comparison: Figs vs Dates
| Nutrient (per 100g) | Dried Figs | Dried Dates |
|---|---|---|
| Calories | 249 calories | 282 calories |
| Total Carbohydrates | 64g | 75g |
| Sugar | 48g | 66g |
| Fiber | 10g | 7g |
| Protein | 3.3g | 2.5g |
| Calcium | 162mg | 64mg |
| Potassium | 680mg | 656mg |
| Iron | 2mg | 1mg |
Source: USDA FoodData Central
Calorie and Sugar Content
When comparing calories, dates are slightly higher with 282 calories per 100g compared to figs at 249 calories. More significantly, dates contain substantially more sugar at 66g per 100g versus figs at 48g. This makes figs the better choice if you're watching your sugar intake.
Both fruits are naturally sweet due to their sugar content. However, this natural sweetness makes them excellent alternatives to refined sugar in recipes. For more information about the nutritional content of figs, read our detailed guide on carbs in figs.
Vitamins and Minerals
Figs take the lead in several key nutrients. They contain more than twice the calcium of dates (162mg vs 64mg per 100g), making them excellent for bone health. Figs also provide more iron, which is essential for oxygen transport in the blood.
Both fruits are rich in potassium, with figs slightly ahead at 680mg compared to dates at 656mg. Potassium is crucial for heart health and blood pressure regulation, according to the American Heart Association. Dates, however, contain more magnesium and B vitamins, particularly B6.
Fiber Content
Figs win the fiber battle with 10g per 100g compared to dates at 7g. This higher fiber content makes figs more filling and better for digestive health. Fiber also helps slow down sugar absorption, which can help prevent blood sugar spikes.
Now that we understand the nutritional differences, let's explore how these translate into real health benefits.
Health Benefits of Figs vs Dates
Benefits of Figs
Figs offer numerous health advantages that make them a valuable addition to your diet:
- Digestive Health: The high fiber content promotes regular bowel movements and supports gut health.
- Bone Strength: Rich in calcium and magnesium, figs help maintain bone density and prevent osteoporosis.
- Heart Health: Potassium helps regulate blood pressure, while fiber helps lower cholesterol levels.
- Blood Sugar Management: Despite being sweet, figs have a moderate glycemic index and their fiber helps regulate blood sugar.
- Antioxidant Power: Figs contain polyphenols and flavonoids that fight oxidative stress and inflammation.
Benefits of Dates
Dates provide their own unique set of health benefits:
- Energy Boost: High natural sugar content makes dates excellent for quick energy, popular among athletes.
- Brain Health: Rich in vitamin B6, which supports cognitive function and may reduce inflammation in the brain.
- Natural Labor Aid: Research published in the Journal of Obstetrics and Gynecology suggests eating dates in late pregnancy may promote cervical dilation and reduce labor duration.
- Heart Support: Potassium and magnesium work together to support cardiovascular health.
- Digestive Aid: Though lower in fiber than figs, dates still promote healthy digestion and prevent constipation.
Disclaimer: While both figs and dates offer health benefits, they should be consumed in moderation due to their high sugar content. Individuals with diabetes should monitor their intake and consult with healthcare providers about incorporating these fruits into their diet.
Which is Better for Weight Management?
For weight management, figs have the edge. With fewer calories (249 vs 282 per 100g) and less sugar (48g vs 66g), figs are the lighter option. Their higher fiber content also promotes satiety, helping you feel fuller for longer.
That said, both fruits should be enjoyed in moderation as part of a balanced diet. A serving of 2-3 dried figs or dates can satisfy sweet cravings while providing nutritional benefits without excessive calories.
Taste and Texture: How Do They Differ?
The taste and texture experience differs significantly between these two fruits. Figs have a mild, honey-like sweetness with a slightly jammy texture. The edible seeds provide a pleasant crunch that adds textural interest. Fresh figs are softer and more delicate, while dried figs are chewier with concentrated flavor.
Dates have an intensely sweet, caramel-like flavor that's richer than figs. Their texture is distinctly chewy and sticky, almost candy-like. Medjool dates are particularly soft and moist, while Deglet Noor dates are firmer with a slightly nutty undertone.
The flavor difference makes each fruit suitable for different applications. Figs work well in both sweet and savory dishes, while dates are typically used in sweet preparations or as a natural sweetener.
Culinary Uses: Figs vs Dates in the Kitchen
Cooking with Figs
Figs' versatile flavor profile makes them suitable for numerous culinary applications. Fresh figs shine in salads, paired with goat cheese, arugula, and balsamic vinegar. They're also delicious roasted with honey and served over ice cream or yogurt.
Dried figs work beautifully in baked goods like cookies, cakes, and energy bars. They can be chopped and added to oatmeal, cereal, or trail mix. Figs also pair wonderfully with cured meats on charcuterie boards and can be made into preserves and jams. Learn how to make your own homemade fig jam with our easy recipe.
Cooking with Dates
Dates are nature's candy, making them perfect for sweet applications. They're commonly used in energy balls, raw desserts, and smoothies. Blended dates create a natural caramel sauce that's perfect for drizzling over desserts.
In Middle Eastern cuisine, dates are stuffed with nuts or cheese for an elegant appetizer. They're also blended into smoothies for natural sweetness without added sugar. Date paste or date syrup serves as an excellent substitute for refined sugar in baking.
š³ Grow Your Own Fresh Figs at Home
Why buy dried figs when you can enjoy fresh, homegrown fruit from your own fig tree? Our premium fig trees are easy to grow and produce abundant, delicious harvests.
- Brown Turkey Fig - One of the most reliable and cold-hardy varieties, perfect for beginners
- Chicago Hardy Fig - Survives cold winters and produces sweet, mahogany-colored figs
- Black Mission Fig - Known for exceptionally sweet, dark purple fruit perfect for fresh eating
Fresh vs Dried: Availability and Storage
Fresh figs have a very short season, typically available from June through September depending on your location. They're highly perishable and should be consumed within a few days of purchase. Store fresh figs in the refrigerator and bring to room temperature before eating for the best flavor.
Dried figs are available year-round and have a long shelf life of 6-12 months when stored in an airtight container in a cool, dry place. They can be refrigerated or frozen for even longer storage.
Dates, especially dried varieties, are available year-round in most grocery stores. They're incredibly shelf-stable and can be stored at room temperature for several months or refrigerated for up to a year. Some specialty stores carry fresh dates during harvest season (September through December).
Price Comparison: Which Offers Better Value?
Generally speaking, dried dates tend to be more expensive than dried figs per pound. Medjool dates, in particular, command premium prices due to their large size and superior quality. You can expect to pay $8-15 per pound for Medjool dates, while dried figs typically range from $6-10 per pound.
Fresh figs can be quite expensive when in season, often costing $3-6 per pound or more at specialty stores. The price reflects their delicate nature and short growing season.
From a value perspective, figs offer more nutritional benefits per calorie and are generally more affordable, making them a better budget-friendly option for regular consumption.
The Bottom Line: Should You Choose Figs or Dates?
The choice between figs and dates ultimately depends on your personal preferences, health goals, and intended use. Choose figs if you want fewer calories, less sugar, more fiber, and higher calcium content. They're ideal for weight management and bone health, and their mild flavor works in both sweet and savory dishes.
Choose dates if you need quick energy, prefer intensely sweet flavors, or want to use them as a natural sweetener in recipes. They're excellent for athletes, provide more vitamin B6, and have a longer shelf life.
The good news? You don't have to choose just one. Both figs and dates can play valuable roles in a healthy diet. Enjoy them in moderation, and let your taste preferences and nutritional needs guide your choice. Whether you prefer the subtle sweetness of figs or the caramel-like richness of dates, both fruits offer delicious ways to satisfy your sweet tooth naturally while nourishing your body.
Frequently Asked Questions
Which is healthier: figs or dates?
Figs are generally healthier for most people due to their lower calorie and sugar content, higher fiber, and more calcium. They provide 249 calories per 100g compared to dates at 282 calories, and contain significantly less sugar (48g vs 66g). However, dates offer more vitamin B6 and magnesium, making them beneficial in different ways. The "healthier" choice depends on your individual nutritional needs and health goals.
Can I eat figs and dates every day?
Yes, you can eat figs or dates daily in moderation. A serving of 2-4 pieces per day is generally safe for most people and provides beneficial nutrients and fiber. However, due to their high natural sugar content, people with diabetes should monitor their intake carefully. Always consider your overall daily calorie and sugar consumption when incorporating these fruits into your diet.
Are figs or dates better for constipation?
Figs are more effective for relieving constipation due to their higher fiber content (10g per 100g compared to dates at 7g). Figs also contain a natural laxative compound that helps promote bowel movements. For best results, soak 2-3 dried figs in water overnight and consume them in the morning along with the soaking water.
Can I substitute dates for figs in recipes?
You can substitute dates for figs in most recipes, but keep in mind that dates are sweeter and have a different texture. When substituting, you may want to reduce other sweeteners in the recipe. Dates work particularly well as a substitute in baked goods, energy bars, and smoothies. However, in savory dishes or recipes where figs' unique texture is important, the substitution may not work as well.
Do figs and dates need to be refrigerated?
Dried figs and dates can be stored at room temperature in an airtight container for several months in a cool, dry place. However, refrigerating them extends their shelf life up to a year and helps maintain freshness. Fresh figs should always be refrigerated and consumed within 2-3 days as they're highly perishable. If you notice any dried fruits becoming too hard, you can soften them by soaking in warm water for 10-15 minutes.
Which has more antioxidants: figs or dates?
Both figs and dates are rich in antioxidants, but figs generally contain higher levels of polyphenols and flavonoids. Darker varieties of figs, such as Black Mission figs, have particularly high antioxidant content. Dates also provide significant antioxidants, especially carotenoids and phenolic acid. The antioxidant content can vary based on the variety and growing conditions of each fruit.
This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before making significant dietary changes.