Bananas or dates? The healthier snack choice for managing blood sugar and gut health
But which one truly deserves the title of the smarter snack? Whether you're fuelling up before a workout, managing your blood sugar, or looking for a fibre-rich treat that supports digestion and energy, making the right choice matters. In this guide, we compare dates vs bananas based on their nutritional value, glycemic index, and best use cases, so you can snack smarter, not just sweeter.
Nutritional comparison: Dates vs bananas
Based on the data by
USDA National Nutrient Database
here is the nutritional comparison of dates and bananas:
Nutrient
Dates (100g)
Bananas (100g)
Calories
~282 kcal
~89 kcal
Carbs
~75g (mostly sugar)
~23g
Sugar
~63g
~12g
Fibre
~8g
~2.6g
Protein
~2.5g
~1.1g
Iron
~1.02mg
~0.26mg
Vitamin C
0.4mg
8.7mg
Vitamin B6
0.165mg
0.367mg
Potassium
~650mg
~360mg
Water Content
~20%
~75%
Glycemic Index and blood sugar impact
Dates
have a moderate glycemic index (GI) between 42–74 depending on type and ripeness. Glycemic load (GL) can be high due to sugar concentration.
Bananas
also have a moderate GI, typically between 42–62. Unripe bananas have lower GI and are better for blood sugar control.
Both fruits can be part of a balanced diet.
If managing diabetes, opt for smaller servings and pair with protein or fat to reduce sugar spikes.
When to choose dates
You need an energy boost before a workout or long fast
You want more fibre and iron in your diet
You're recovering from illness or fasting (like Ramadan or long treks)
You need a calorie-dense snack that fills you up quickly
Dates are also rich in polyphenols and
antioxidants
, making them great for overall cellular health.
When to choose bananas
You're watching your calories or trying to lose weight
You want hydration and quick recovery post-workout
You're low on
vitamin
B6 or C
You need a gentle snack that won't irritate your stomach
Bananas are ideal for kids, athletes, and anyone needing a low-sugar, refreshing snack.
Final verdict: Dates or bananas?
Goal
Best Option
Quick energy
Dates
Hydration
Bananas
Weight loss
Bananas
Anaemia prevention
Dates
Gut health
Both
Sugar control
Small servings of both
Both dates and bananas are nutritional powerhouses but they serve different roles.
Pick dates for sustained energy, fibre, and iron.
Pick bananas for hydration, vitamins, and a lighter feel.
Want the best of both? Blend them in a smoothie with peanut butter or yogurt for a powerful, balanced snack.
Also read|
14 Everyday herbs and spices that may help prevent cancer, diabetes, and heart disease
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Time of India
7 days ago
- Time of India
Bananas or dates? The healthier snack choice for managing blood sugar and gut health
When it comes to healthy and natural snacking in 2025, two fruits often steal the spotlight, dates and bananas. Both are sweet, loaded with nutrients, and incredibly convenient to eat on the go. But which one truly deserves the title of the smarter snack? Whether you're fuelling up before a workout, managing your blood sugar, or looking for a fibre-rich treat that supports digestion and energy, making the right choice matters. In this guide, we compare dates vs bananas based on their nutritional value, glycemic index, and best use cases, so you can snack smarter, not just sweeter. Nutritional comparison: Dates vs bananas Based on the data by USDA National Nutrient Database here is the nutritional comparison of dates and bananas: Nutrient Dates (100g) Bananas (100g) Calories ~282 kcal ~89 kcal Carbs ~75g (mostly sugar) ~23g Sugar ~63g ~12g Fibre ~8g ~2.6g Protein ~2.5g ~1.1g Iron ~1.02mg ~0.26mg Vitamin C 0.4mg 8.7mg Vitamin B6 0.165mg 0.367mg Potassium ~650mg ~360mg Water Content ~20% ~75% Glycemic Index and blood sugar impact Dates have a moderate glycemic index (GI) between 42–74 depending on type and ripeness. Glycemic load (GL) can be high due to sugar concentration. Bananas also have a moderate GI, typically between 42–62. Unripe bananas have lower GI and are better for blood sugar control. Both fruits can be part of a balanced diet. If managing diabetes, opt for smaller servings and pair with protein or fat to reduce sugar spikes. When to choose dates You need an energy boost before a workout or long fast You want more fibre and iron in your diet You're recovering from illness or fasting (like Ramadan or long treks) You need a calorie-dense snack that fills you up quickly Dates are also rich in polyphenols and antioxidants , making them great for overall cellular health. When to choose bananas You're watching your calories or trying to lose weight You want hydration and quick recovery post-workout You're low on vitamin B6 or C You need a gentle snack that won't irritate your stomach Bananas are ideal for kids, athletes, and anyone needing a low-sugar, refreshing snack. Final verdict: Dates or bananas? Goal Best Option Quick energy Dates Hydration Bananas Weight loss Bananas Anaemia prevention Dates Gut health Both Sugar control Small servings of both Both dates and bananas are nutritional powerhouses but they serve different roles. Pick dates for sustained energy, fibre, and iron. Pick bananas for hydration, vitamins, and a lighter feel. Want the best of both? Blend them in a smoothie with peanut butter or yogurt for a powerful, balanced snack. Also read| 14 Everyday herbs and spices that may help prevent cancer, diabetes, and heart disease
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