Figs vs Dates, deglet noor
Side-by-side nutrition comparison per serving. See which fits your goals better.
Dates are nearly 4x more calorie-dense than fresh figs — 282 calories vs 74 per 100g. The carb difference is massive too: 75g in dates versus 19.2g in figs. Dates do offer more fiber at 8g compared to figs' 2.9g, but that comes with a lot of natural sugar.
Pro tip
Reach for fresh figs as a lighter snack or dessert. Use dates sparingly — they're great as a natural sweetener in smoothies or energy balls, but a few go a long way calorically.
Quick Verdict
Best for weight loss
Figs
Best for muscle gain
Dates, deglet noor
Best for low-carb
Figs
Macro Comparison
Figs: 100g (100g) | Dates, deglet noor: 100g (100g)
74
Figs
282
Dates, deglet noor
0.75g
Figs
2.45g
Dates, deglet noor
19.2g
Figs
75g
Dates, deglet noor
0.3g
Figs
0.39g
Dates, deglet noor
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
4%
Figs
3%
Dates, deglet noor
Track what you eat automatically
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| Nutrient | Figs | Dates, deglet noor |
|---|---|---|
| Calories | 74 | 282 |
| Protein | 0.8g | 2.5g |
| Carbs | 19.2g | 75g |
| Fat | 0.3g | 0.4g |
| Fiber | 2.9g | 8g |
| Sugar | 16.3g | 63.4g |
| Sodium | 1mg | 2mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.06g | 0.03g |
| Potassium | 232mg | 656mg |
| Vitamin A | 7mcg | 0mcg |
| Vitamin C | 2mg | 0.4mg |
| Calcium | 35mg | 39mg |
| Iron | 0.37mg | 1.02mg |
Which Should You Choose?
For weight loss
Choose Figs. With 74 calories and 0.75g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Dates, deglet noor. Dates, deglet noor delivers 2.45g protein per serving — 1.7g more than Figs.
For low-carb diets
Choose Figs with 19.2g carbs per serving.
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Take the free quizCommon Questions
Is Figs or Dates, deglet noor better for weight loss?
For weight loss, Figs is the better choice. Figs has 74 calories and 0.75g protein per serving, while Dates, deglet noor has 282 calories and 2.45g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Figs or Dates, deglet noor?
Dates, deglet noor has more protein per serving. Figs provides 0.75g and Dates, deglet noor provides 2.45g of protein.
Can I eat both figs and dates, deglet noor together?
Yes! Combining figs and dates, deglet noor gives you 356 calories and 3.2g protein. This combination can work well as part of a balanced meal.