Dates and figs are among the oldest dried fruits in the world and are a staple in many cuisines. But are dates and figs healthy, or are they mainly concentrated sugar? A look at the nutritional information provides answers.
What's in dates?
Dates are rich in fiber, potassium, magnesium, and various B vitamins. Per 100 grams, dried dates provide around 270 to 290 calories, mostly from natural fruit sugar. However, unlike industrially sweetened snacks, this sugar comes entirely from the fruit itself and is accompanied by fiber, which slows down sugar absorption in the body.
What's in figs?
Dried figs are particularly rich in calcium for a fruit and also provide iron, potassium, and antioxidants. With about 250 calories per 100 grams, they are slightly lower than dates. Their high fiber content makes them a filling snack that can also aid digestion.
Nutritional comparison (per 100 g, dried)
Dates: approx. 275 kcal, 7 g fiber, 65 g sugar (natural), high potassium content.
Figs: approx. 250 kcal, 10 g fiber, 48 g sugar (natural), high calcium content.
Both values may vary slightly depending on the variety and drying degree.
Are dates and figs useful for weight loss?
Due to their concentrated fruit sugar, dates and figs are higher in calories than fresh fruit. Enjoyed in moderation, for example, as an alternative to refined sugar in recipes or as a small energy snack, they still fit well into a balanced diet. Portion size is crucial: two to three pieces are considered a sensible daily amount.
What to look for when buying?
Many inexpensive fig and date products are additionally treated with sugar syrup or preservatives. A look at the ingredient list quickly shows whether a product is natural: Ideally, it should only list the fruit itself.
Conclusion
Dates and figs are healthy as long as they are natural and unprocessed. Their natural sugar provides quick energy, while fiber, potassium, and calcium make a real nutritional contribution. At dryfood.ch, we value dried fruits without added sugar – discover our entire selection of natural dried fruits.