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Fresh figs vs dates

By our estimate, fresh figs are more filling per calorie than dates: 5 versus 2 out of 5. Fresh figs have fewer calories: 74 kcal per 100 g, versus 282 for dates, so the same calories come with more grams of food.

Fresh figs versus dates.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173021 and 171726

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Key differences

  • They provide similar protein per calorie: 1 g per 100 kcal for fresh figs and 0.9 g for dates.
  • Fresh figs have fewer calories: 74 kcal per 100 g, versus 282 for dates, so the same calories come with more grams of food.
  • Dates have more fiber: 8 g per 100 g, versus 2.9 g for fresh figs.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Figs, raw; Dates, deglet noor.
NutrientFresh figsserving: 100 g (3.5 oz)Datesserving: 21 g (0.7 oz)Difference
Calories74 kcal per 100 g (3.5 oz)74 kcal per serving282 kcal per 100 g (3.5 oz)59 kcal per serving+208 kcal per 100 g (3.5 oz)−15 kcal per serving
Protein0.8 g per 100 g (3.5 oz)0.8 g per serving2.5 g per 100 g (3.5 oz)0.5 g per serving+1.7 g per 100 g (3.5 oz)−0.2 g per serving
Carbohydrates19.2 g per 100 g (3.5 oz)19.2 g per serving75 g per 100 g (3.5 oz)15.8 g per serving+55.8 g per 100 g (3.5 oz)−3.4 g per serving
of which sugars16.3 g per 100 g (3.5 oz)16.3 g per serving63.4 g per 100 g (3.5 oz)13.3 g per serving+47.1 g per 100 g (3.5 oz)−3 g per serving
Fiber2.9 g per 100 g (3.5 oz)2.9 g per serving8 g per 100 g (3.5 oz)1.7 g per serving+5.1 g per 100 g (3.5 oz)−1.2 g per serving
Fat0.3 g per 100 g (3.5 oz)0.3 g per serving0.4 g per 100 g (3.5 oz)0.1 g per serving+0.1 g per 100 g (3.5 oz)−0.2 g per serving
of which saturated0.1 g per 100 g (3.5 oz)0.1 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)−0.1 g per serving
Water79.1 g per 100 g (3.5 oz)79.1 g per serving20.5 g per 100 g (3.5 oz)4.3 g per serving−58.6 g per 100 g (3.5 oz)−74.8 g per serving
Protein per 100 kcal1 g0.9 g−0.1 g
Estimated satiety (1 to 5)5 / 52 / 5−3

In bold, the value more favorable to satiety when the gap is clear. Difference: Dates minus Fresh figs. Source: USDA FDC 173021 and 171726.

Per typical serving

With typical servings, 100 g (3.5 oz) of fresh figs have about 74 kcal and 0.8 g of protein, and 21 g (0.7 oz) of dates about 59 kcal and 0.5 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, fresh figs are more filling per calorie than dates: 5 versus 2 out of 5.

  • Fresh figs: Calculation: 1 (base) + 2 (very low energy density: 74 kcal/100 g) + 0 (protein: 1.0 g/100 kcal) + 1 (fiber: 3.9 g/100 kcal) + 1 (solid food with 79.1 g of water) = 5.
  • Dates: Calculation: 1 (base) + 0 (moderate energy density: 282 kcal/100 g) + 0 (protein: 0.9 g/100 kcal) + 1 (fiber: 2.8 g/100 kcal) + 0 (solid food with 20.5 g of water, under 70) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Fresh figs

  • If you want to eat more grams for the same calories: 74 kcal per 100 g.

Dates

  • If you want to add fiber: 8 g per 100 g.

On a GLP-1 medication

Fresh figs. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate.

Dates. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Fresh figs: every nutrient, frequently asked questions, and similar foods.
  • Dates: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Figs, raw (FDC ID 173021).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Dates, deglet noor (FDC ID 171726).accessed .