Dates, deglet noor vs Bananas
Side-by-side nutrition comparison per serving. See which fits your goals better.
Dates and bananas are both popular natural sweeteners and energy sources, but dates are significantly more calorie-dense. Dates deliver 282 calories per 100g with 75g carbs and 8g fiber. Bananas provide 89 calories with 22.8g carbs and 2.6g fiber. Per gram, dates pack over three times the calories — a critical difference for weight management.
The fiber content of dates is their saving grace calorically — 8g per 100g slows sugar absorption and prevents the blood sugar spike you might expect from something so sweet. Bananas have less fiber but also far less sugar per serving, making them the lighter pre-workout fuel option. Two Medjool dates (about 48g, 133 calories) provide similar quick energy to one medium banana (105 calories) but with more minerals.
Dates excel in iron, potassium, and magnesium content per serving. They also contain more antioxidants than bananas, particularly flavonoids and carotenoids. As a natural sweetener in baking and smoothies, dates add genuine nutritional value alongside sweetness — something refined sugar and even honey cannot claim. But portion awareness is non-negotiable: dates' calorie density makes them easy to overconsume.
Pro tip
Use two pitted Medjool dates blended with water as a natural sweetener in smoothies — it adds about 133 calories but also fiber, potassium, and iron. For pre-workout fuel, one banana is lower calorie and faster digesting. Match the food to the context.
Quick Verdict
Best for weight loss
Bananas
Best for muscle gain
Dates, deglet noor
Best for low-carb
Bananas
Macro Comparison
Dates, deglet noor: 100g (100g) | Bananas: 100g (100g)
282
Dates, deglet noor
89
Bananas
2.45g
Dates, deglet noor
1.09g
Bananas
75g
Dates, deglet noor
22.8g
Bananas
0.39g
Dates, deglet noor
0.33g
Bananas
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
3%
Dates, deglet noor
5%
Bananas
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| Nutrient | Dates, deglet noor | Bananas |
|---|---|---|
| Calories | 282 | 89 |
| Protein | 2.5g | 1.1g |
| Carbs | 75g | 22.8g |
| Fat | 0.4g | 0.3g |
| Fiber | 8g | 2.6g |
| Sugar | 63.4g | 12.2g |
| Sodium | 2mg | 1mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.03g | 0.11g |
| Potassium | 656mg | 358mg |
| Vitamin A | 0mcg | 3mcg |
| Vitamin C | 0.4mg | 8.7mg |
| Calcium | 39mg | 5mg |
| Iron | 1.02mg | 0.26mg |
Which Should You Choose?
For weight loss
Choose Bananas. With 89 calories and 1.09g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Dates, deglet noor. Dates, deglet noor delivers 2.45g protein per serving — 1.4g more than Bananas.
For low-carb diets
Choose Bananas with 22.8g carbs per serving.
Natural does not mean unlimited — dates are a perfect example of a healthy food that still needs portion control. Sunn helps you log dried fruit accurately so their concentrated calories are visible in your daily total.
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Take the free quizCommon Questions
Is Dates, deglet noor or Bananas better for weight loss?
For weight loss, Bananas is the better choice. Dates, deglet noor has 282 calories and 2.45g protein per serving, while Bananas has 89 calories and 1.09g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Dates, deglet noor or Bananas?
Dates, deglet noor has more protein per serving. Dates, deglet noor provides 2.45g and Bananas provides 1.09g of protein.
Can I eat both dates, deglet noor and bananas together?
Yes! Combining dates, deglet noor and bananas gives you 371 calories and 3.54g protein. This combination can work well as part of a balanced meal.