Dates vs Figs: Which is Healthier and Better for You?

Do you ever wonder which is healthier — dates or figs? Both are naturally sweet, packed with nutrients, and make a perfect guilt-free snack. But when it comes to Dates vs Figs, which one gives your body more health benefits? From improving digestion and boosting energy to keeping your heart happy, both have their own special advantages. In this blog, we’ll take a closer look at their taste, nutrition, and benefits to help you decide which dry fruit deserves a regular spot in your diet.

Dates Vs Figs - A Basic Overview

Before we dive into the health benefits, let’s get to know these two dry fruits a little better. Dates are soft, chewy, and naturally sweet fruits that come from the date palm tree, mainly grown in Middle Eastern countries. They’re often enjoyed as a natural sweetener or energy booster because of their high sugar and fiber content.

Figs, on the other hand, come from the fig tree and have a unique texture — slightly chewy on the outside with crunchy seeds inside. They have a milder sweetness compared to dates and are rich in fiber, vitamins, and antioxidants.

While both are delicious and nutritious, their taste, texture, and nutrient composition vary slightly. Understanding these basic differences helps you choose the right one based on your health goals and taste preferences.

Types of Dates and Figs - Popular Varieties from GGT Foods

Here are some types of dates and figs (anjeer) that GGT Foods offers, along with their key features:

Types of Dates

1. Medjool Dates — Large, plump, soft, with a caramel-like sweetness. Premium texture; great for snacking or adding to desserts. 

2. Ajwa Dates — Grown in Medina (Saudi Arabia). Known for their mild, sweet flavour and dark colour. Considered high quality and also valued for their nutritional benefits. 

3. Kalmi Dates — Firmer texture, somewhat drier than the softer varieties. Good when you want something with bite, for snacking or cooking. 

4. Mabroom Dates — Slender, slightly fibrous; they lean towards being on the drier side but with good sweetness. 

5. Black Negin Dates — Deep black/dark colour, rich sweetness and a very succulent texture. More luxurious or gourmet among the options. 

6. Kimia Dates — Creamy and soft texture, with juicy flavour; often noted for their smoothness.

7. Zahidi Dates — More on the semi-dry side, with nutty flavour. Lighter sugar feels compared to some of the very soft, moist dates. 

8. Fard Dates — Dark brown, mildly chewy, with a caramel-like taste. A balanced semi-soft option. 

9. Khnaizi Dates — Dark, chewy, naturally sweet; good for energy. 

Types of Figs

• King Size Afghani Anjeer — Large, juicy, with good flavour. Sourced from Afghanistan. Larger size adds to perception of juiciness and premium quality. 

• Jumbo Size Afghani Anjeer — Even larger than regular Afghani figs; visually impressive, with soft texture and chewy inside. 

Dates Vs Figs Nutritional Comparison

Here’s a quick comparison of their nutritional value (per 100 grams):

Dried Figs Vs Dates - Colour and Texture & Taste

Dates usually have a glossy, smooth outer skin that ranges from light brown to deep, dark brown depending on the variety. They’re soft, moist, and chewy with a rich, caramel-like taste. 

Dried figs, on the other hand, have a lighter shade — usually golden brown to pale beige — with a wrinkled, slightly rough surface. Their texture is dense and chewy, with tiny crunchy seeds inside that give a pleasant bite. 

Dates Vs Figs - Top Health Benefits

When it comes to Dates vs Figs, both these dry fruits are nutritional powerhouses with unique health benefits. However, their benefits vary slightly depending on their nutrient composition.

1. Boosts Energy and Stamina

Dates are a natural source of glucose, fructose, and sucrose — the body’s primary energy fuels. They provide an instant energy boost, making them ideal for athletes, growing children, or anyone who needs a quick pick-me-up during the day. Figs also supply energy but at a slower, more sustained rate due to their higher fiber content.

2. Supports Digestive Health

In the comparison of Dried Figs vs Dates, figs take the lead for digestive health. They contain more dietary fiber, which helps regulate bowel movements and prevent constipation. Dates, while also rich in fiber, mainly help improve gut function and support good bacteria. Add 2–3 dates to your morning smoothie for energy or a few soaked figs at night for better digestion. 

3. Strengthens Bones and Muscles

Figs are an excellent source of calcium, magnesium, and phosphorus — all crucial for strong bones and teeth. Regular consumption can help prevent bone-related issues like osteoporosis. Dates also contribute to bone health by providing magnesium and potassium, which help maintain muscle strength and flexibility.

4. Improves Heart Health

When comparing Dates vs Figs health benefits, both are heart-friendly options. The potassium and antioxidants in dates help lower blood pressure and reduce bad cholesterol levels. Figs contain polyphenols and flavonoids that protect against heart disease by improving blood circulation and preventing plaque buildup.

5. Helps in Weight Management

If you’re watching your calories, figs might be a better choice. They’re lower in sugar and calories compared to dates but still satisfy sweet cravings naturally. Dates, being more calorie-dense, are best eaten in moderation if you’re on a weight-loss plan but can be a great pre-workout snack for instant energy.

6. Supports Healthy Skin and Hair

Both dates and figs are loaded with antioxidants that fight free radicals, keeping your skin youthful and glowing. Figs also contain vitamin C and E, which improve skin texture, while dates help nourish hair follicles and reduce hair loss.

Both dates and figs offer incredible health benefits. If you want quick energy and iron-rich nutrition, choose dates. If your focus is on digestion, bone health, and lower calorie intake, figs are the better pick!

Summing Up!

When it comes to the debate of Dates vs Figs, there’s no single winner — it all depends on your health goals and taste preferences. Dates are perfect for those seeking a quick energy boost and natural sweetness, while figs are ideal for better digestion, bone health, and a lighter calorie intake. The best part? You don’t have to choose just one — adding both to your daily diet can help you enjoy a perfect mix of taste and nutrition.

If you’re ready to enjoy the finest quality dates and figs, explore the premium collection at GGT Foods. From soft, juicy dates to rich, chewy figs sourced from the best farms, GGT Foods offers freshness, flavor, and quality you can trust. Visit GGT Foods today and make every bite a healthy delight!

Frequently Asked Questions

1. What’s healthier, figs or dates?

Both are healthy, but figs are lower in calories and sugar, while dates provide more energy and minerals.

2. Are figs better than dates for digestion?

Yes, figs have more fiber, making them slightly better for improving digestion and preventing constipation.

3. Which is better for diabetes, dates or figs?

Figs are a better choice for diabetes as they have a lower sugar content and a lower glycemic index than dates.