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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.

Last reviewed: By Fresh figs versus dates.

  • Fresh figsEstimated satiety: 5 out of 5 · 74 kcal and 0.8 g of protein per 100 g (3.5 oz)
  • DatesEstimated satiety: 2 out of 5 · 282 kcal and 2.5 g of protein per 100 g (3.5 oz)

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

Values per 100 g (3.5 oz). USDA descriptions: Figs, raw; Dates, deglet noor.
NutrientFresh figs, per 100 g (3.5 oz)Dates, per 100 g (3.5 oz)
Calories74 kcal282 kcal
Protein0.8 g2.5 g
Carbohydrates19.2 g75 g
of which sugars16.3 g63.4 g
Fiber2.9 g8 g
Fat0.3 g0.4 g
of which saturated0.1 g0 g
Water79.1 g20.5 g
Protein per 100 kcal1 g0.9 g
Estimated satiety (1 to 5)52

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.

Values per typical serving of each food.
NutrientFresh figs, 100 g (3.5 oz)Dates, 21 g (0.7 oz)
Calories74 kcal59 kcal
Protein0.8 g0.5 g
Carbohydrates19.2 g15.8 g
Fiber2.9 g1.7 g
Fat0.3 g0.1 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. USDA FoodData Central: Figs, raw (FDC ID 173021). U.S. Department of Agriculture, Agricultural Research Service. accessed .
  2. USDA FoodData Central: Dates, deglet noor (FDC ID 171726). U.S. Department of Agriculture, Agricultural Research Service. accessed .