6 Health Benefits Of Raisins During Pregnancy

check_icon Research-backed

Raisins are dried grapes rich in natural sugar, micronutrients, and bioactive compounds. This sweet-tasting nutrient-rich food is easy to digest and a source of quick energy. Hence, consuming raisins during pregnancy seems a good choice to satiate sweet cravings and get instant energy. Besides, they can help avoid sugar-laden items like puddings, cakes, soft drinks, and frozen desserts that cause unwanted weight gain and other health issues over time. But though raisins are beneficial overall, are they a safe food choice for pregnant women? Keep reading to learn about the food safety and use of raisins for expecting mothers.

In This Article

Can You Eat Raisins During Pregnancy?

Yes. Raisins are rich in nutrients such as potassium, calcium and phosphorus among others that support fetal growth. These are healthy eating alternatives to desserts and offer quick energy along with several health benefits for the mother and the baby (1). However, you must eat them in moderate amounts to stay healthy and avoid any complications. And should be avoided if you have been diagnosed with gestational diabetes.

Hannah Whittaker, a pediatric and pregnancy dietitian from Liverpool, England, says, “Raisins are high-fiber foods rich in antioxidants, and can be a quick on-the-go snack. They help fight infection and are a source of iron, vitamin C, and calcium.”

protip_icon Quick fact
Raisins are sweet since they contain 60% sugar, including fructose and glucose (14).

How Many Raisins Can You Eat Daily During Pregnancy?

Eating a handful of raisins during pregnancy

Image: IStock

You may have a handful of raisins in a day; also, ¼ cup of raisins can provide about 1 mg of iron (2). They are a great snack packed with rich nutrition.

What Are The Benefits Of Eating Raisins During Pregnancy?

Here are the benefits of raisins for both you and your baby:

1. Prevents anemia

Iron deficiency anemiai is a common complaint during pregnancy. According to the Centers for Disease Control and Prevention, the prevalence of anemia among pregnant women participating in the Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) has witnessed a 13% rise, going from 10.1% in 2008 to 11.4% in 2018. Raisins contain good levels of iron and vitamin C that help to lower the risk of anemia (3).

2. Treats constipation

Many women experience constipation and other digestive issues during pregnancy (4). Raisins can provide the solution to this often-irritating problem as they contain fiber that eases the bowel movements (5).

“Raisins are a great source of fiber and may help reduce constipation. However, I would advise my clients not to consume fiber-rich foods excessively and to drink adequate fluids,” Whittaker adds.

3. Dental health

Swollen gums or gingivitisiXInflammation or swelling in the gums (gingiva), most commonly caused due to a bacterial infection is another common condition during pregnancy (6). Raisins are rich in oleanolic acidiXA triterpenoid compound naturally found in food and medicinal plants and calcium that protect your teeth and gums (7).

4. Prevents cancer and heart diseases

Raisins contain potent antioxidants, which help in lowering the risk of cancers, heart stroke and conditions (8).

5. Supplies energy

Raisins are a good source of glucose and fruit sugars. A handful of raisins can give you an instant boost of energy (9).

6. Fetal bone and vision

Consumption of raisins helps in baby development too. The vitamin A content helps in eyesight development (10), and calcium makes the bones stronger.

Next, let’s see the amount of nutrition a cup or handful of raisins provides.

Nutritional Value Of Raisins

According to the USDA, 100 g of dark, seedless raisins contain (11):

Vitamin C2.3mg
Thiamine (Vitamin B1)0.106mg
Riboflavin (Vitamin B2)0.125mg
Vitamin E (alpha-tocopherol)0.12mg
Pyridoxine (Vitamin B6)0.174mg
Vitamin K3.5mcg

g=grams; mg=milligrams; mcg=micrograms; IU=international unit

Are There Any Side Effects Of Eating Raisins During Pregnancy?

Though raisins have a high nutritional value and offer health benefits, they can be harmful when taken in excess amounts. Raisins can:

  • Increase your blood sugar levels, and therefore may contribute to being diagnosed with gestational diabetes.
  • If you are diagnosed with gestational diabetes, continuing to eat raisins or any foods high in sugar (even natural sugars) can cause infant obesity.
  • Increase the chances of you and your baby getting type 2 diabetes.
protip_icon Quick fact
Conventionally grown grapes may have residues of pesticides and fungicides. Therefore, you need to buy organic varieties that may be safe for consumption (15).

How To Eat Raisins During Pregnancy?

Honey-soaked nuts and raisins during pregnancy

Image: Shutterstock

You can have a handful of raisins whenever you crave for something sweet. Try some interesting ways to consume them.

  • Soak a handful of raisins in cold water for one hour. Drain the water and eat them along with hot milk before bedtime.
  • Add raisins to boiling water, and steep for 10 to 15 minutes. You can consume the water in small quantities throughout the day.
  • Make a trail mix of raisins, nuts and dried apricots to make a healthy snack.
  • Take some amount of raisins and nuts of your choice, and add honey. Store it in a container, and you can have one tablespoon of this delicious treat every morning.

Can You Eat Raisins During Early Pregnancy?

Soaked raisins during pregnancy, a healthy snack choice

Image: IStock

Yes, you can eat raisins during early pregnancy for a quick energy boost and to also cope with constipation. Soaked raisins will be more effective for constipation.

Can You Eat Black Raisins Soaked In Water?

Eating soaked black raisins during pregnancy

Image: Shutterstock

Yes, black raisins soaked in water are an excellent remedy for constipation. These soaked raisins also promote good liver health. Raisins being the natural sources of vitamins and minerals, offer significant benefits and promote gastrointestinal and cardiovascular health (12).

What Are The Benefits Of Black Raisins During Pregnancy?

Black raisins offer the same benefits as other types of raisins. They help in blood purification, improving hemoglobin levels and immunity, regulating blood pressure, combating bad cholesterol, improving bone health and the digestive system.

protip_icon Quick fact
Black raisins are air-dried with no added preservatives. Golden raisins are dried in a dehydrator and contain preservatives such as sulfur dioxide.

Can You Eat Munakka (Raisins) With Milk During Pregnancy?

Eating milk and raisins during pregnancy

Image: IStock

Yes, you can eat munakka (black raisins) with milk to ease constipation. Boil around ten munakkas in a glass of milk, and consume them before bedtime. Pair fiber-rich foods such as raisins with fluids to combat chronic constipation (13).

Frequently Asked Questions

1. Are there any alternatives to raisins that provide similar benefits during pregnancy?

Alternatives to raisins could include dried apricots and dried prunes. They contain fewer calories and sugars than raisins and more iron and fiber. They are, therefore, a good substitute for raisins. Make sure you consult your healthcare provider before you incorporate anything new into your diet (11)(16)(17).

2. Are there any potential allergic reactions to raisins during pregnancy?

Raisin allergy is quite rare but not impossible (18). If you have never had raisins earlier, try them in smaller quantities before consuming them in excessive quantities. If you notice any symptoms of allergies, report it to the doctors.

Given their nutritional composition, raisins during pregnancy can help improve digestion, reduce the chances of anemia, and maintain good dental health, among other various benefits. So if you are contemplating adding raisins to your pregnancy diet, go ahead! You may have them as little treats or as an addition to your low-fat diet meals for weight management. However, too much of anything is bad, so as long as you have it in moderate amounts, you should be good to go and free from any complications that may arise from the overconsumption of raisins during pregnancy.

Infographic: How To Eat Raisins When Pregnant?

Rich in nutrient profile and bioactive compounds, raisins are dried grapes that can be relished in various ways. It is a natural sweetener, so a good choice to satisfy sweet cravings during pregnancy. Let’s look at the infographic below to learn some healthy ways to eat raisins when pregnant.

healthy ways to eat raisins during pregnancy (infographic)

Illustration: Momjunction Design Team

Get high-quality PDF version by clicking below.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version

Key Pointers

  • Raisins are a healthy dietary option for expectant mothers when consumed in moderation and can help them avoid sugary foods that might harm their health.
  • Raisins act as a rapid energy source, help maintain oral health, and reduce the chance of developing heart disease and cancer.
  • Consuming raisins in excess can lead to raising blood sugar levels, inducing gestational diabetes, and causing newborn obesity.
  • Raisins contain high quantities of carbs, fiber, vitamins C and A, minerals like iron and calcium, and electrolytes like potassium and sodium.


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Healthy Snacking During Pregnancy.
  2. Anemia and Pregnancy.
  3. Anemia.
  4. Catherine S Bradley et al., (2007); Constipation in pregnancy: prevalence, symptoms, and risk factors.
  5. Constipation.
  6. Richard Niederman; (2013); Pregnancy gingivitis and causal inference.
  7. Christine D. Wu; (2009); Grape Products and Oral Health.
  8. MyPlate Lesson Plan.
  9. Alexandra Olmo-Cunillera et al., (2019); Is Eating Raisins Healthy?
  10. Making Healthy Food Choices the MyPlate Way
  11. Raisins, dark, seedless.
  12. Margaret J. Schuster et al.,(2017); A Comprehensive review of Raisins and Raisin components and their relationship to human health.
  13. Nutrition Tips for Relieving Constipation.
  14. Is Eating Raisins Healthy?.
  15. Pesticide residues in dried table grapes from the Aegean region of Turkey.
  16. Prunes dried.
  17. Apricots dried sulfured uncooked.
  18. S Chibuluzo and T Pitt; (2014); Raisin allergy in an 8 year old patient.
Was this article helpful?
The following two tabs change content below.