6 Dry Fruits To Have During Pregnancy

6 Dry Fruits To Have During Pregnancy

6 Jul 2022 | 8 min Read

Sayani Basu

Author | 511 Articles

Pregnancy is physiologically and nutritionally a highly demanding period and your body needs additional vitamins, minerals, and other essential nutrients to support the healthy growth of the baby. Dry fruits offer energy, vitamins, minerals, dietary fibre, and several bioactive compounds. High in fibre, dry fruits can also ease constipation in pregnancy.

While there are certain fruits and foods to avoid during pregnancy, thankfully, there are dry fruits for the expecting mums that can satiate the hunger pangs. Plus, a handful of dry fruits in pregnancy will play an important role in meeting your increased nutritional needs. Read on to know more.

Dry Fruits In Pregnancy

Having moderate amounts of dry fruits in pregnancy ensures proper nourishment to your developing baby and fulfils your requirements of certain nutrients and ensures smooth and happy pregnancy.

How to Consume Dry Fruits During Pregnancy?

Often mums ask questions like – can I eat dry fruits in pregnancy? If yes, what dry fruits to eat in pregnancy? Plus, which dry fruits are good in pregnancy?

Here’s a list of dry fruits to eat in pregnancy and how to consume them:

  1. Almonds: The best way to consume almonds is by soaking around six to eight almonds overnight and having them in the morning after removing their skin.

You can also have almond milk or eat a few raw ones along with other dry fruits.

  1. Walnuts: You can add walnuts to your pregnancy diet in several ways. Have a few of them (around 5) every day as a snacking option. 

You can even chop a few of them and add them to other dishes like salads, soup, cereals, and desserts.

  1. Dried apricots: There are several ways you can add this delicious dry fruit to your diet.

You can blend some dried apricots with milk and make a delicious and filling shake.

You can also try chopping them up and adding them to your cereal and desserts to give in to your sweet cravings.

  1. Dried figs: Having one dried fig with your breakfast will be a good idea. You can have it as a dessert or even during your snack time. 

You can even add it to milk to make a milkshake or smoothie and sprinkle it over your cereal or salad or add it to other recipes.

  1. Raisins: One way you can consume raisins is by soaking a few of them in water for about an hour or so. After they are soaked, you can eat them with some hot milk before you sleep.

Having some raisins after your meals as a dessert will also be a good idea.

You can mix it with other dry fruits and nuts and some honey and consume them as snacks.

  1. Cashews: You can have cashews raw or roast and season them before eating.

Mixing them with other dry fruits and nuts can also make a wholesome snack.

Our ways to consume dry fruits solve your question, “how to eat dry fruits in pregnancy?”

benefits of dry fruits in pregnancy
Dry fruits are loaded with a plethora of nutrients like iron, phosphorous, copper, magnesium, potassium, and vitamins and minerals. | Image Source: pexels

Dried Fruits In Pregnancy And Their List of Nutrients

Dry fruits in early pregnancy and throughout the journey provide vitamins, minerals, fibre, and amino acids. These contain crucial vitamins like B1-B9, C, K, E, and H. Here’s all that you need to know:

  1. Almond: Enriched with folic acid and protein, almonds help in the healthy development of muscle mass in your growing baby.

Being a good source of healthy fats, almonds also aids to reduce oxidative stress and inflammation and reduce the chances of the baby developing metabolic disorders later in life.

Almonds are a storehouse of calcium and Vitamin E. These reduce the risk of hypertension and preeclampsia during pregnancy. It helps in the growth of strong bones and teeth, and healthy nerves and muscles in the developing baby.

  1. Cashew: Enriched with nutrients like copper, cashew helps your body to make use of the iron stored in your body.

It is also important for organs and muscles to work smoothly during this crucial phase.

Cashews are a powerhouse of phosphorous that helps in forming healthy bones and developing blood clotting and normal heart rhythm.

  1. Dried figs: Dates, raisins, and dried figs are packed with fibre and help to prevent heart disease and gestational diabetes during pregnancy.

It regulates weight gain and improves digestion and helps to prevent constipation.

These are also loaded with iron and potassium which are integral to a healthy pregnancy. These nutrients improve muscle control and blood pressure and prevent hypertension.

  1. Walnuts: Walnuts are enriched with Omega 3 fats that help in the development of your unborn baby’s brain and eye.
dry fruits to eat in pregnancy
Walnuts are enriched with Omega 3 fats that help in the development of your unborn baby’s brain and eye. | Image Source: freepik
  1. Dried apricots: Dried apricots are high in Vitamin A that promotes the health of your baby’s vision. Enriched with fibre, potassium, copper and Vitamin E, dried apricots are a source of iron and niacin, and is also known as Vitamin B3.

6. Raisins: A good source of soluble fiber, raisins promote digestion and reduces stomach issues and constipation, a common complaint in pregnancy.

Benefits of Eating Dried Fruits And Nuts During Pregnancy

Some of the benefits of dry fruits in pregnancy are:

  • Iron is a requisite of a healthy pregnancy and nuts and dry fruits like dried figs and dates can help you meet your daily requirements of iron.
  • Dry fruits can provide you with a substantial amount of Vitamin A, a mandate for the development of the baby’s teeth and bones.
  • The potassium content in dry fruits and nuts can help control blood pressure and enhance muscle control.
  • The magnesium found in dry fruits and nuts aids in the proper development of nerves and bones in your baby.
  • The natural sugar content in dry fruits can be digested easily and provide a good dose of energy to your body.
  • Dry fruits like prunes or dates strengthen the muscles of the uterus which in turn aids in a smooth delivery and reduces the chances of bleeding post-delivery.
  • Eating dry fruits and nuts during pregnancy can lower the risks of asthma and wheeze in a baby.
  • Vitamin E found in dry fruits and nuts can help in the development of cells and lungs in the growing baby. It can also regulate the expecting mum’s blood sugar and help prevent your baby from developing asthma.

Is It Safe to Eat Dry Fruits During Pregnancy?

Dry fruits are a powerhouse of crucial vitamins like B1-B9, C, K, E, and H. Plus, dry fruits in pregnancy can also satiate hunger easily. This is helpful during pregnancy. Therefore, dry fruits are safe for consumption during pregnancy.

However, these should be consumed in moderation as too much of them can lead to gastrointestinal problems such as gas, bloating, and even loose motion during pregnancy. It can also make heartburn during pregnancy worse.

Dry fruits contain natural sugars like fructose that might cause tooth decay when consumed in excess. Rich in caloric value, dry fruits might also lead to excessive weight gain if consumed in excess.


Dry fruits are loaded with a plethora of nutrients like iron, phosphorous, copper, magnesium, potassium, and vitamins and minerals that are essential for the expecting mum. But the question is, “How much dry fruits to eat in a day during pregnancy?” It is advisable to consult a doctor before including dry fruits during pregnancy.

Some packaged dry fruits contain preservatives such as sulphur dioxide in them, which can lead to allergic reactions and sometimes respiratory issues.

Therefore, it is advisable to buy organic, preservative-free fruits from reputed brands only. A perfect snacking item, we are sure that you will enjoy every bite of your favourite dry fruit during your pregnancy.


Which dry fruit is good during pregnancy?

When consumed in moderation, all dry fruits are safe during pregnancy as they are loaded with vitamins, minerals, fibre, and amino acids.

When should I start eating dry fruits during pregnancy?

You can start eating dry fruits throughout your pregnancy as a high-fibre diet including a portion of dry fruits is good for the expecting mum.

Can we eat Kaju in pregnancy?

Cashews or Kajus are rich in fibre and are excellent for overall digestion and fighting issues like constipation and diarrhoea during pregnancy. Therefore, these are strongly recommended during pregnancy.

Can I eat Kismis during pregnancy?

Raisins or Kismis can be consumed during pregnancy and are a good source of fibre, iron, calcium, magnesium as well as other essential nutrients that are integral to a healthy pregnancy.

Can I eat anjeer in pregnancy?

Dried figs or anjeer can also be eaten during pregnancy as these are a rich source of calcium, iron, potassium, copper, magnesium, and phosphorus along with Vitamins A, E, K, D, and B and fibre.











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