Pregnant mothers are often advised to eat dry fruits and nuts every day. But many moms — especially first-time moms — ask me the same question during their scans:
“Doctor, can I eat dry fruits daily? Since they’re healthy, can I have as much as I want when I get sweet cravings?”
The short answer is: yes, they are perfectly safe and healthy — but only when eaten in the right quantities. Since dry fruits and nuts are calorie-dense, it’s important to be mindful of how much you consume.
This blog covers everything you need to know about eating dry fruits and nuts during pregnancy.
Are Dry Fruits Safe During Pregnancy?
Yes, dry fruits and nuts are completely safe during pregnancy when consumed in moderation.
They are rich in folate, calcium, magnesium, potassium, omega-3 fatty acids, healthy fats, and antioxidants.
When They May NOT Be Safe
It is better to avoid dry fruits and nuts during pregnancy if:
- You have a nut allergy or a family history of allergies
- You have type 2 diabetes or gestational diabetes or risk of gestational diabetes
- Your doctor asks you to avoid them . If you are unsure, ensure to consult with your doctor before consuming dry fruits and nuts during pregnancy.
Benefits of Eating Nuts & Dry Fruits During Pregnancy
1. Boosts Baby’s Brain Development
Dry fruits and nuts, especially walnuts and almonds, are rich in omega-3 fatty acids, healthy fats, and vitamin E.
They support neural tube formation, brain development, and cognitive growth.
2. Helps With Constipation & Improves Digestion
Constipation is common during pregnancy. Dry fruits like raisins, figs, and apricots help improve bowel movements and relieve constipation.
3. Reduces Fatigue & Maintains Energy Levels
Dry fruits and nuts contain natural sugars and provide instant energy. They are perfect mid-day snacks to fight pregnancy fatigue.
4. Supports Healthy Pregnancy Weight Gain
They contain healthy fats and protein, supporting healthy weight gain for the baby’s growth and development.
5. Strengthens Immunity
Natural antioxidants (phenols, flavonoids) in dry fruits and nuts protect the body from infections and boost immunity.
6. Supports Baby’s Bone & Teeth Development
Calcium-rich options like figs and almonds help with fetal bone and teeth formation.
7. Rich in Iron & Helps Improve Hemoglobin Levels
Dates, apricots, and raisins are rich in iron, reducing the risk of anemia.
Trimester-Wise Dry Fruits Guide
First Trimester (Weeks 1–12)
Consume 4–5 overnight-soaked almonds, 1 walnut, and 4–5 raisins to boost energy, reduce nausea, and support early brain development.
Second Trimester (Weeks 13–27)
Have 6 almonds, 2 walnuts, 6–8 raisins, and 1–2 dried figs to support the baby’s growth and organ development.
Third Trimester (Weeks 28–40)
Consume 8–10 almonds, 2–3 walnuts, 8–10 raisins, 2 dates, and 1–2 figs to meet increased nutritional needs, reduce fatigue, and prepare the body for delivery.
Recommended Nuts & Dry Fruits During Pregnancy (With Benefits)
Almonds (Badam)
Rich in healthy fats, vitamin E, folate, protein, and fibre. Helps with baby’s brain development and reduces pregnancy fatigue.
Recommended intake: 6–10 per day (preferably soaked)
Walnuts (Akhrot)
High in omega-3 and DHA, boosts fetal brain growth, and supports heart health.
Recommended intake: 1–2 halves per day
Cashews (Kaju)
Rich in magnesium, healthy fats, and protein. Supports bone development.
Recommended intake: 4–5 per day
Pistachios (Pista)
High in protein and antioxidants. Helps with gestational diabetes when eaten plain.
Recommended intake: 5–8 per day
Raisins (Kishmish)
Helps with constipation and is a good source of iron.
Recommended intake: 6–10 per day (preferably soaked)
Dates (Khajoor)
Great for late-pregnancy strength and may help with natural labour preparation (supported by studies).
Recommended intake: 1–2 per day (limit in GDM)
Dried Figs (Anjeer)
Rich in calcium, fibre, and iron. Helps maintain good digestion.
Recommended intake: 1–2 per day
Apricots
Supports hemoglobin levels.
Recommended intake: 2–3 per day
Peanuts
Safe unless allergic. Good protein source.
Recommended intake: A small handful (avoid salted or fried)
Nuts & Dry Fruits You Should Avoid During Pregnancy
Avoid or limit:
- Candied dry fruits (very high sugar)
- Salted or roasted nuts (high sodium)
- Packaged trail mixes with preservatives
Avoid dry fruits and nuts if your doctor has restricted sugar intake, high-GI foods, or high-calorie foods.
Soaked vs Raw Dry Fruits — Which Is Better?
Ideally, soaked nuts are better for digestion, especially if you face heartburn or indigestion. They ease gut discomfort and improve mineral absorption.
Best foods to soak: almonds, raisins, figs
Do NOT soak: walnuts (become bitter), cashews (already easy to digest)
Best Time to Eat Dry Fruits During Pregnancy
The best time to eat nuts and dry fruits is as a snack either in the morning or evening, as they keep hunger pangs away.
- Almonds, walnuts, cashews, raisins: Ideal as a pre-walk or pre-workout snack
- Dates, figs, raisins, apricots: Great after meals to reduce sweet cravings
Side Effects of Eating Too Many Nuts & Dry Fruits
Overeating may cause bloating or gas, excessive weight gain, increased risk of gestational diabetes, and acidity.
Expert Pregnancy Diet Tips
As a fetal medicine specialist, this is what I recommend:
- Choose unsalted, unroasted nuts
- Prefer soaked dry fruits over raw
- Stay well hydrated
- Pair nuts with protein like milk or yogurt
- Monitor sugar levels if you have GDM
When to Completely Avoid Nuts & Dry Fruits
Stop consuming them if you notice rashes, itching, vomiting, abdominal cramps, dizziness, or a sudden rise in blood sugar levels.
Frequently Asked Questions
1. Which dry fruits are best for pregnancy?
Almonds, cashews, walnuts, raisins, figs, dates, pistachios, and apricots.
2. Which dry fruits should I avoid?
Avoid candied or salted dry fruits and nuts because they are high in sugar and sodium.
3. Can I eat dates during early pregnancy?
Yes, you can. But since they are high in sugar, limit them to 1–2 dates per day.
