Dry Fruits During Pregnancy: What to Eat and What to Avoid

By Nutriwow Nutrition Team · 27 April 2026

Dry Fruits During Pregnancy: What to Eat and What to Avoid

Dry Fruits and Pregnancy: A Complete Guide

Pregnancy is a time when nutrition is more important than ever. Dry fruits can be an excellent source of the vitamins, minerals, and energy that pregnant women need.

Best Dry Fruits During Pregnancy

Dates: Rich in folate, iron, and fibre. Studies suggest eating dates in the last trimester may ease labour. Safe: 3-5 per day.
Almonds: High in folic acid, which prevents neural tube defects. Also rich in calcium and Vitamin E. Safe: 8-10 per day.
Walnuts: Excellent source of omega-3 fatty acids essential for baby's brain development. Safe: 2-3 per day.
Raisins: High in iron, which prevents anaemia in pregnancy. Safe: small handful per day.
Apricots: Rich in iron, calcium, and Vitamin A. Safe: 3-5 per day.

Dry Fruits to Limit During Pregnancy

Peanuts: If you have a family history of nut allergies, consult your doctor before eating peanuts.
Cashews: High in fat and calories. Limit to 4-5 per day.
Pistachios: Can cause digestive issues in large amounts. Limit to 10-15 per day.

Important Safety Tips

  • Always wash dry fruits before eating to remove any pesticide residue
  • Avoid sugar-coated or salted varieties
  • Introduce new dry fruits gradually to watch for allergic reactions
  • Consult your gynaecologist for personalised advice

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