Quick answer: Most women can eat dry fruits in pregnancy unless they are allergic to nuts — almonds, walnuts, cashews, dates, figs and raisins add protein, fibre, iron and calcium. Keep portions moderate (about 30 g of nuts a day), choose unsalted and unsweetened ones, and follow your doctor's advice — especially with gestational diabetes.
Pregnancy is one of the most nutritionally demanding phases of a woman's life. You need more iron, folate, calcium, omega-3, and protein — all while dealing with nausea, cravings, and dietary restrictions.
Dry fruits check nearly every box. They're nutrient-dense, easy to carry, satisfying, and require no preparation. But not all dry fruits are equally beneficial during pregnancy, and some should be limited or avoided.
This guide covers exactly what to eat, how much, when, and what to skip.
Why Dry Fruits Are Ideal During Pregnancy
- Folate (folic acid): An important nutrient in the first trimester — follow your doctor’s advice on supplements
- Iron: Supports the 50% increase in blood volume during pregnancy
- Calcium: contributes to the maintenance of normal bones
- Omega-3 fatty acids: For brain and eye development
- Fibre: Contributes to normal bowel function — constipation is one of the most common pregnancy complaints
- Magnesium: Contributes to normal muscle function
Best Dry Fruits During Pregnancy
1. Almonds (Badam) — A Popular Pregnancy Nut
Key nutrients: Folate, Vitamin E, calcium, protein, magnesium
Almonds are one of the most popular dry fruits during pregnancy. They contain folate, which contributes to maternal tissue growth during pregnancy — but for neural tube protection doctors prescribe folic acid tablets, food alone is not enough. Almonds also give Vitamin E and magnesium (magnesium contributes to normal muscle function); tell your doctor about leg cramps in the second and third trimesters.
How to eat: 8–10 soaked almonds every morning. Soak overnight, peel the skin, eat on an empty stomach for maximum absorption.
Safety: Fine for most women in all trimesters unless allergic to nuts — check with your doctor.
2. Walnuts (Akhrot) — Are They Best for Baby's Brain?
Key nutrients: ALA omega-3, folate, protein, copper
Walnuts are the only tree nut with significant omega-3 fatty acids. ALA (alpha-linolenic acid) is a plant-based omega-3 that supports brain and eye development in the foetus. Studies show that mothers who consume adequate omega-3 during pregnancy have children with better cognitive outcomes.
How to eat: 4–5 walnut halves (2 full walnuts) per day. Best eaten with breakfast.
Safety: Fine for most women unless allergic to nuts. Choose unsalted, unroasted walnuts.
3. Dates (Khajoor) — Best for the Third Trimester
Key nutrients: Iron, fibre, potassium, natural sugars
Dates deserve special mention for the third trimester. A landmark study from Journal of Obstetrics and Gynaecology (2017) found that women who ate 6 dates per day for the last 4 weeks of pregnancy had:
- cervical dilation at hospital admission
- Higher rate of intact membranes at admission
- the length of the latent phase of labour
These were small studies and the results are not definitive — talk to your obstetrician before changing your diet for labour. Dates also contain iron; ask your doctor about iron needs in the third trimester.
How to eat: 2–3 dates per day (not more — they're high in natural sugar). 6 per day in the last month only.
Caution: High sugar — if you have gestational diabetes, consult your doctor before increasing to 6 dates/day.
4. Cashews (Kaju) — Iron-Rich Snack
Key nutrients: Iron, zinc, magnesium, B vitamins, protein
Cashews are one of the best sources of plant-based iron — critical during pregnancy as iron requirements nearly double (from 18mg to 27mg per day). Zinc contributes to the normal function of the immune system and to normal cell division.
How to eat: 15–18 cashews (30g) as an afternoon snack. Pair with Vitamin C-rich foods (orange, amla) to increase iron absorption by up to 3x.
Safety: Fine for most women unless allergic to nuts. Avoid sweetened or fried cashews — choose plain roasted or raw.
5. Figs (Anjeer) — Calcium Powerhouse
Key nutrients: Calcium, iron, fibre, potassium
Dried figs are one of the richest plant sources of calcium — a mineral needed for the maintenance of normal bones and teeth. They're also very high in fibre, a traditional choice for pregnancy constipation.
How to eat: 2–3 dried figs per day, ideally soaked for 30 minutes before eating.
Safety: Fine in moderation. More than 5 per day may cause loose stools due to high fibre.
6. Raisins (Kishmish) — Iron and Quick Energy
Key nutrients: Iron, potassium, B vitamins, antioxidants
Raisins provide a quick iron hit with natural sugars. They're helpful when nausea makes it hard to eat larger meals — a small handful provides meaningful nutrition.
How to eat: 1 small handful (30g) per day. Mix into oatmeal or yogurt.
Caution: High in sugar and calories. Strictly limit to 30g per day.
