Can I eat dried fruit while pregnant?
Dried fruit is generally safe and can be a nutritious snack in moderation during pregnancy.
Emily · mom-to-be
Grounded in ACOG, FDA & NHS guidance
Hey mama, it's wonderful you're thinking about every bite! Dried fruit can actually be a lovely, nutrient-dense snack during pregnancy, packed with vitamins, minerals like iron, calcium, and folate, plus plenty of fiber to help with digestion. The NHS even includes dried fruit as part of your recommended daily portions of fruit and vegetables.
However, because the water is removed, the sugars become super concentrated, so it's best to enjoy dried fruit in moderation to avoid too much sugar and calorie intake. Aim for a small handful, or perhaps 2-3 pieces of larger fruits like apricots, figs, or dates. Also, try to choose varieties without added sugars or sulfites (which are sometimes used as preservatives) to keep it as natural as possible. Candied fruits, for example, are best avoided altogether.
As always, it's a good idea to chat with your OB if you have any specific concerns!
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