Dates, raisins, prunes, dried figs and dried apricots are all concentrated fruit, so they have a lot in common. Each is high in natural sugar and a useful source of fiber and potassium. The differences are in the details, and each fruit has something it does better than the rest. Here is how they compare.
Side by side, per 100 grams
Figures are from USDA FoodData Central. Values vary a little between products and USDA entries.
| Dried fruit | Calories | Carbohydrate | Fiber | Stands out for |
|---|---|---|---|---|
| Medjool dates | 277 | 75 g | 6.7 g | Soft texture, copper, no processing |
| Raisins | 299 | 79 g | About 4 g | Convenience, low cost |
| Prunes | 240 | 64 g | 7.1 g | Lowest sugar, well studied for regularity |
| Dried figs | 249 | 64 g | 9.8 g | Most fiber and calcium |
| Dried apricots | 241 | 63 g | 7.3 g | Vitamin A |
What the table tells you
All five sit in a narrow band of 240 to 300 calories per 100 g. No dried fruit is a low calorie food, and none is dramatically different from the others. The practical question is which one suits your taste and your purpose.
Dates vs raisins
Dates have slightly fewer calories and more fiber than raisins by weight. The bigger difference is how they are eaten. A date is a single large fruit you eat slowly, which makes it easier to stop at two or three. Raisins are small and easy to eat by the handful.
Dates vs prunes
Prunes have fewer calories and noticeably less sugar, about 38 g per 100 g compared with about 66 g for Medjool dates. Prunes are also the dried fruit most studied for keeping bowel movements regular. Dates are sweeter and softer, which is why they work better as a dessert replacement or a natural sweetener.
Dates vs dried figs
Dried figs lead on fiber, with 9.8 g per 100 g, and on calcium, with 162 mg compared with 64 mg in Medjool dates. If calcium is your priority, figs are the stronger choice. Dates have a smoother texture with no seeds, and many people find them easier to eat plain.
Dates vs dried apricots
Dried apricots are a rich source of vitamin A, which dates contain very little of. Apricots are often treated with sulfur dioxide to keep their orange color, which is declared on the label. Dates are not treated this way. They dry naturally on the palm and need no preservative.
Where dates stand out
- No processing needed. Dates ripen and dry on the tree. Plain dates have nothing added.
- Copper. Medjool dates provide about 40% of the Daily Value per 100 g.
- Texture and sweetness. Their soft, caramel-like flesh blends into a paste that can sweeten recipes. See dates as an alternative to refined sugar.
- Variety. From mild Ajwa to very sweet Sukkari, dates offer a wider range of tastes and textures than most dried fruits. See how to compare date varieties.
Which should you choose?
- For the most fiber or calcium: dried figs.
- For the least sugar: prunes.
- For vitamin A: dried apricots.
- For a satisfying sweet you eat one at a time, or a natural sweetener: dates.
There is no need to pick only one. A mix of dried fruits and fresh fruit gives you the broadest range of nutrients. Whatever you choose, keep portions modest, because all dried fruit is concentrated.
Explore dates at Tamooriya
Tamooriya offers Medjool, Ajwa, Sukkari, Safawi and Mabroom dates with nothing added, from the 2026 harvest. Browse the collection.
This article is general information, not medical advice.
Frequently Asked Questions
Are dates healthier than raisins?
They are similar. Dates have a little more fiber and slightly fewer calories by weight, and their size makes portions easier to control.
Which dried fruit has the least sugar?
Among these five, prunes, at about 38 g per 100 g.
Which dried fruit has the most fiber?
Dried figs, at about 9.8 g per 100 g.
Do dates have added sugar or preservatives?
Plain dates do not. Check the label of any product with a glaze or coating.
