Best Dry Fruits for Pregnancy
Quick Answer: Dates, almonds, walnuts and dried figs are commonly included in pregnancy diets, traditionally valued for their iron, folate, calcium and healthy fat content — dates especially in the later stages. As always, check with your doctor about quantities and any dietary restrictions. Hearthy stocks all of these at our Kochi stores and online at hearthy.in.
Pregnancy comes with a long list of dietary considerations, and dry fruits and nuts are often near the top of the "good to include" list — for good reason. Here's a practical look at some of the most commonly recommended options, and how to enjoy them.
Dates
Dates are one of the most talked-about foods during pregnancy, particularly in the third trimester. They're naturally rich in fibre and provide a quick source of energy. Many cultures have traditions of eating dates in the weeks leading up to delivery. As with any food during pregnancy, talk to your doctor about how dates fit into your specific diet, especially if you have gestational diabetes, given their natural sugar content.
Almonds
Almonds are a popular pregnancy snack, valued for their healthy fats, protein and vitamin E. A small handful makes a convenient, filling snack between meals — see our Almonds 101 guide for more on choosing quality almonds.
Walnuts
Walnuts stand out for their omega-3 content, which is often discussed in the context of supporting development during pregnancy. As covered in our walnuts guide, they're a nutrient-dense addition to a balanced diet.
Dried Figs (Anjeer)
Dried figs are valued for their fibre and mineral content, including calcium and iron — both important during pregnancy. See our full guide to dried figs for more.
A Few General Tips
- Portion matters. Dry fruits and nuts are calorie-dense — a small handful (20-30g) of nuts, or 2-3 dates or figs, is a reasonable serving.
- Choose unsalted, unsweetened options where possible — many roasted/salted nuts and sugar-coated dried fruits add unnecessary salt and sugar.
- Buy from a trusted source — freshness matters, and a dedicated dry fruits store with good turnover is preferable to products that have been sitting for a long time.
- Always check with your doctor or dietitian — every pregnancy is different, and your healthcare provider can give guidance specific to your needs, including any conditions like gestational diabetes.
Shop Pregnancy-Friendly Dry Fruits at Hearthy
Hearthy stocks dates, almonds, walnuts and dried figs as part of our dry fruits collection and nuts collection, with fresh stock and a wide range of pack sizes. Available at both our Kochi stores — Marine Drive and Kakkanad — and online with delivery across India.
Shop at Hearthy: Browse our dry fruits collection and nuts collection at hearthy.in, or visit us in Kochi. Check our FAQ page for more on our range and shipping. If you're putting together a gift for a new or expecting parent, see our healthy gifts for new parents guide.
Frequently Asked Questions
1. Are dates good during pregnancy?
Dates are commonly included in pregnancy diets, particularly in the third trimester, valued for their fibre and quick energy. If you have gestational diabetes, discuss portion sizes with your doctor due to their natural sugar content.
2. Can I eat almonds and walnuts every day during pregnancy?
A small daily handful (20-30g) of almonds or walnuts is a common serving size, valued for healthy fats, protein and omega-3s. Always check with your doctor for guidance specific to your diet.
3. Are dried figs safe during pregnancy?
Dried figs are valued for their fibre and mineral content, including calcium and iron, both relevant during pregnancy. As with all dried fruits, portion size matters due to concentrated natural sugars.
4. How much dry fruit should I eat per day during pregnancy?
A reasonable guideline is a small handful (20-30g) of nuts, or 2-3 pieces of dried fruit like dates or figs, but always confirm with your doctor or dietitian based on your individual needs.
5. Where can I buy pregnancy-friendly dry fruits in Kochi?
Hearthy stocks dates, almonds, walnuts and dried figs at both our Kochi stores — Marine Drive and Kakkanad — and online at hearthy.in with delivery across India.