24-07-2025
Dates vs bananas: Which is the smarter snacking option?
Guilt-free snacking almost feels contradictory, but it really isn't. Hunger pangs can surface at any time of the day. That's where the concept of healthy snacking comes in to bridge the gap between hunger and mindful there are several options to opt for when it comes to a healthy nibble. Amongst them, bananas and dates are two nutrition powerhouses that have earned their spots in smoothies, snack boxes, and fitness both are pantry staples, which is the healthier one?Bananas vs Dates: Ultimate snack showdown
Let's talk calories firstWhen it comes to healthy eating, the first thing we look into is keeping a check on the calorie count. Bananas, notable for their modest calorie content, that is about 89 calories per 100 grams, are an ideal option for those mindful of their however, are on the heavier side with about 180 calories for the same content marks another point of difference. Dates are packed with around 63.9 grams of sugar per 100 grams. These nature's delights may also trigger further sugar cravings due to their relatively high glycaemic load.
Bananas are a healthy way to boost energy (Photo: Pexels)
"Meanwhile, bananas maintain a modest 12 grams per 100 grams. This disparity positions bananas as a preferred choice for those keeping blood sugar levels in check, providing a more even energy output," Shreya Singh, a Delhi-NCR-based dietitian tells India if you are watching your sugar intake, bananas seem like the more sensible loss and workoutsWhat to eat before and after a workout and how to lose weight are two questions every fitness enthusiast seems to be that bananas have fewer calories while dates carry the load of natural sugar, the former comes out on top for weight-loss both are healthy picks when it comes to working out. Wonder how? After an intense workout, the body looks to replenish energy. Dates can serve as a rapid energy source, ideal before high-intensity activities, whereas bananas provide a gradual energy release, perfect for extended sessions or recovery.'For energy, dates provide quick fuel due to higher sugar, while bananas offer more sustained energy,' Singh contentIn the era of fibremaxxing, how can we not talk about digestion and gut health?Experts say both are equally healthy in this space. Rich in dietary fibre, dates offer around 8 grams per 100 grams, compared to bananas' 2.6 while both aid digestion, dates slightly edge out due to higher fibre content per and heart healthWhen dates are in the conversation, there's a common follow-up question: Can people with diabetes consume them?
Dates are loaded with sugar content (Photo: Pexels)
According to Singh, they should be avoided due to their high sugar content, which may cause a blood sugar spike. This is where bananas come out on top, again. However, she suggests an alternative: 'people with diabetes can snack on a banana paired with a handful of plain peanuts. It is low on the glycaemic index and helps manage insulin levels.'Bananas are also particularly beneficial for cardiovascular health, thanks to their high potassium content. Dates, meanwhile, bring their fair share of iron, magnesium, and fibre to the thoughtsBoth fruits come with unique benefits and can fit into a balanced diet. Bananas are lower in calories and sugar, making them a great pick for weight management, diabetes, and heart health. Dates, on the other hand, shine in their dense nutrient profile, offering more fibre, magnesium, and iron, ideal for digestion and quick energy are nutritious in their own right. It essentially depends on your personal needs and dietary goals. Since most people are looking to reduce sugar intake or manage weight, bananas often come out as the go-to choice," Shreya Singh whether you are team bananas or team dates, remember that moderation is the key.- Ends
