Dates vs. Bananas: Which Is Better for Blood Sugar, Fiber, and Potassium?

When it comes to naturally sweet, nutrient-packed snacks, dates and bananas are two top contenders. Bananas might be better for blood sugar balance, while dates have a tiny bit more fiber. Both pack in a good amount of potassium.

Bananas May Be Slightly Better for Blood Sugar

A medium banana contains:1

• 18 g of sugar

A typical serving of dates (about 4 to 5 dates) contains:2

• 20 to 25 g of sugar

While dates have slightly more sugar than bananas, it’s not just about the numbers. Dates have a lower glycemic index, meaning they release sugar more slowly into the bloodstream.

Dates are high in sugar overall, but they’re not likely to spike your blood sugar as quickly as something like candy or soda.3 This makes dates a great sweet treat alternative.

Bananas also offer a gentle impact on blood sugar, especially when they’re slightly underripe.4 Greener bananas contain resistant starch, a prebiotic fiber that helps feed healthy gut bacteria and slows down sugar absorption.

So, while both fruits contain sugar, they also contain fiber and nutrients that help balance blood sugar.

 

Dates Have a Bit More Fiber

A serving of dates contains:2

• 3 g of fiber

A medium banana contains:1

• 2 g of fiber

This makes dates a great choice for digestion support, heart health, and blood sugar stability over the long term.5

But context matters. For example, before a workout, high fiber isn’t always ideal. Too much fiber right before exercise can lead to stomach discomfort. In that case, bananas might be the better pick, since they’re lower in fiber and easier on the stomach.

In general, if you’re looking for more daily fiber, dates are a solid go-to. But if you need a light snack that’s easy to digest, bananas are the better choice.

Both Are Good Sources of Potassium

A medium banana contains:1

• 375 mg of potassium

A serving of dates (4 to 5) contains about:2

• 260 mg of potassium

Potassium is essential for heart health, muscle function, and regulating blood pressure—and both bananas and dates offer it in good amounts6

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Other Health Benefits

Both fruits come with extra perks.

• Bananas contain antioxidants, vitamin C, B vitamins, and iron.1 They’ve been linked to improved gut health (thanks to resistant starch in green bananas), may help soothe ulcers, and could support blood sugar control and inflammation reduction.74
• Dates are rich in antioxidants, fiber, and minerals like magnesium and B vitamins.2 Some studies suggest they can support digestion, heart health, and even the immune system.8 They’re also being researched for potential liver-protective effects.9

Any Downsides to Eating Dates or Bananas?

Both are generally safe and well-tolerated.

• Bananas are low-risk unless you have an allergy (which is rare) and they are easy on the stomach.
• Dates are healthy in moderation but high in sugar and calories. It can be easy to eat too many dates in one sitting.

Ultimately, both can fit into a balanced diet—it’s all about what works best for your goals, body, and routine.