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5 Dry Fruits to Eat During Pregnancy


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What you eat during your pregnancy makes a huge difference in your body as an expecting mother and also in the health of the developing fetus. The importance of dry fruits and nuts during pregnancy is not just an urban legend but a scientifically proven fact. They are nutritious, hormone-balancing, and great for the mother and the baby.

However, the common question that comes to everyone’s mind is, “Are they safe to eat during pregnancy?” The short answer is yes. When eaten in moderation, dry fruits and nuts are great for pregnancy, thanks to their nutritive value.

This article will explore the top dry fruits to eat during pregnancy and why.

Are Dry Fruits Safe for Consumption during Pregnancy?

Dry fruits and nuts are addictive, meaning that you might lose track of how much you are consuming in one sitting. That’s where things take a turn for the worse.

Since dry fruits are essentially dried and dehydrated forms of the original fruit, they are high in concentrated sugar, vitamins, and minerals. Eating without inhibition, especially during pregnancy, can cause blood sugar levels to spike.

So, eating dry fruits in moderation during pregnancy is crucial. Eating 4-5 pieces throughout the day as a snack is a great way to curb nausea and also keep a pregnant woman satiated when they are feeling peckish.

Another factor to keep in mind is to balance the meals. Don’t rely on just dry fruits as your portion of fruit for the day. Instead, balance it out with a spread of fresh fruits too.

What are the Best Dry Fruits to Eat During Pregnancy?

If you are looking for a list of dry fruits for pregnant ladies, you have come to the right place. We have managed to sort out the best dry fruits and nuts that are great for the mother and the baby throughout their pregnancy term.

1. Apricot

Nutritional Element Amount (per 100 grams)
Calories 241
Sodium 10 mg
Potassium 1162 mg
Carbohydrates 63 gm
Protein 3.4 gm


Consuming dried apricot during pregnancy is a great way to keep your sweet tooth in check. Commonly known as Khubani, apricots are loaded with iron, which is essential for the mother and the baby during gestation. Since the mother’s blood volume increases during pregnancy, there is a heightened demand for red blood cells in the body to compensate for the rising demand.

Dried apricot is a natural source of iron, which promotes the body’s hemoglobin production needs.

Furthermore, apricots are rich in dietary fibers too. These are great for regulating the pregnant woman’s digestion and relieve complaints of constipation.

2. Dried Figs

Nutritional Element Amount (per 100 grams)
Calories 249 kcal
Calcium 162 mg
Potassium 680 mg
Carbohydrates 47.92 g
Protein 3.3 g


Moving ahead, let us discuss the benefits of dried figs during pregnancy. Also known as anjeer across India, figs are a great source of natural sugars and dietary fibers.

Figs have promising impacts on various bodily functions, including the body’s endocrine system. Since the body’s hormones are often out of order during pregnancy, including dried figs as a snack throughout pregnancy can keep the hormonal balance in check.

Dried figs, like fresh ones, are rich in antioxidants, anti-inflammatory properties, and cell-protective properties, all of which are crucial to maintaining a healthy pregnancy.

Dried figs, although quite high in carbs, are a great source of other minerals like calcium, potassium, phosphorus, magnesium, etc., all of which support the health of the mother and the baby.

The water-soluble fiber in the dried figs is also great for pregnant women struggling with GI issues and constipation.

3. Raisins

Nutritional Element Amount (per 100 grams)
Calories 299 kcal
Sodium 11 mg
Potassium 749 mg
Carbohydrates 79 g
Protein 3.1 g


Black raisins during pregnancy are a staple, especially because of how fulfilling they are. Not only do they make a great snack, but these small dehydrated grapes are also a great source of iron and fiber.

Iron from raisings supports the hemoglobin production in the mother’s body throughout pregnancy. The dietary fibers, on the other hand, are great for preventing risks of constipation and indigestion in the mother.

However, raisings have a very high concentration of natural sugars in them. This means that, if you are at risk of developing gestational diabetes or have diabetes, it is ideal to either avoid eating raisins or eat them sparingly throughout the week.

4. Dates

Nutritional Element Amount (per 100 grams)
Calories 282
Sodium 2 mg
Potassium 656 mg
Carbohydrates 75 g
Protein 2.5 g


Dates or khajur are another quintessential addition to your pregnancy date. Even non-pregnant people with low hemoglobin and iron levels are advised to eat dates to improve those levels.

So, you can imagine how helpful they would be during your pregnancy term. Not only do they elevate the iron levels in the pregnant woman, but they also support the optimal development of the fetus.

Besides that, dates are rich in potassium, which relieves complaints of muscle pain, fatigue, and weakness in pregnant women. The best part about eating dates is how sweet they are naturally. So, they are a perfect snack and great to feed your sweet cravings without eating something unhealthy.

5. Prunes

Nutritional Element Amount (per 100 grams)
Calories 240 kcal
Sodium 2 mg
Potassium 732 mg
Carbohydrates 64 g
Protein 2.2 g


Last on the list of best dry fruits for pregnancy are prunes. They are basically the dried version of a juicy and sweet plum. So, even in the dried form, it is loaded with a variety of vitamins and minerals, including Vitamin C and Vitamin B6, alongside potassium, iron, calcium, etc.

All of these come a lot in handy in supporting the well-being of an expecting mother and the development of the fetus inside the womb.

Besides being a good source of dietary fiber, prunes are also high in magnesium, which prevents risks of pregnancy complications like restricted fetal growth, preterm labor, gestational diabetes, etc.

Studies also suggest that prunes are high in potassium, which has promising impacts on improving the mental well-being of pregnant women.


Which dry fruits should be avoided during pregnancy?

When picking up dry fruits for pregnancy, look for naturally dried fruits without added sugar. Also, avoid candied fruits because those are high in refined sugar and impose risks of gestational diabetes.

What nuts are good for pregnancy?

If you don’t have a nut allergy, almost every nut, including cashews, almonds, walnuts, pistachios, etc. is great for pregnancy. They are loaded with polyphenols, fibers, and unsaturated fatty acids that support the health of the mother and the fetus during pregnancy.

Can I eat Kismis during pregnancy?

Yes, kismish or raisins are great for pregnancy since they have a high potassium and magnesium concentration.


Pregnancy is a tumultuous ride and brings a barrage of changes to one’s life. But, focusing on eating the right kind of food during this period makes a huge difference. Dry fruits are a great source of dietary fibers, natural sugars, vitamins, minerals, and antioxidants, all of which support the health of pregnant women and their babies. So, if you were skeptical about eating dry fruits during pregnancy, we hope this article answers all your questions in detail.

Srujana Mohanty
She is the Managing Editor of Cogito137, one of India’s leading student-run science communication magazines. She's been working in scientific and medical writing and editing since 2018, also associated with the quality assurance team of scientific journal editing. Majored in Chemistry with a minor in Biology at IISER Kolkata, Srujana loves doodling and watching series.


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