8 health benefits of raisins during pregnancy


A woman is very careful about her diet during pregnancy. She is way too concerned about her baby and consults a gynecologist before introducing anything new to her diet. Having said so a constant craving for sweets is quite normal during pregnancy. But sweets are not at all good for your health or your baby’s health when you are pregnant. Consuming too many sugary foods can result in pregnancy complications and weight gain. 

So how do you overcome this problem? Well, the answer is raisin. Raisins also known as dried grapes or kishmish are stuffed with vitamins, minerals and can calm down your sweet cravings. In fact, raisins are regarded as the best sweet food that you can have during pregnancy as they possess several health benefits, especially for pregnant women. 

So, can raisins be concluded as a safe option to eat during pregnancy? Let’s analyze and see. 

Can you eat raisins or kishmish if you are pregnant?

Yes, it is completely safe to eat raisins during pregnancy. Raisins are stuffed with vitamins, iron, calcium and many other minerals that are considered great for you and your baby. In fact, raisins can be considered a great alternative to ice cream, puddings and other unhealthy sweet foods to quench your sugar cravings. But, yes, a controlled potion is always the key. Never overeat anything when you are pregnant.

Also read – Foods that will make you taste sweeter

Health benefits of raisins during pregnancy

Eating raisins during pregnancy is considered beneficial for you and your child. Raisins are rich in protein, Vitamins and Iron which supply nutrients to your baby. 

1. Removes tiredness

Eating kishmish also provides energy to the mom and strengthens their bones and muscles. This in turn help in removing tiredness from the body and makes the mom feel active. Raisins are rich in fructose and glucose that supplies energy to the mom. Moreover, raisins contain high amount of calories which is essential for generating energy in your body.

2. Cure for constipation

Constipation is a common problem that pregnant women experience during pregnancy. Eating raisins will help you overcome this problem. Raisins are rich in fiber which helps in allowing easy bowel movements and prevents constipation.

3. Fulfills iron deficiency

Raisins are rich in Iron. The risks of developing Anemia among pregnant women are seen to be more frequent. Eating raisins during pregnancy will fulfill iron deficiency and will prevent anemia. Along with this, raisins also contain Vitamin C which further helps in the prevention of Anemia. 

4. Strengthens baby’s bones

Eating raisins during pregnancy help in strengthening the bones of your baby. Raisins contain an adequate amount of Calcium and Iron to help serve this cause. 

5. Treatment of morning sickness

Morning sickness and loss of appetite are two of the major problems faced during pregnancy. Eating raisins during pregnancy will help you to overcome these problems. Being rich in fiber, potassium and magnesium raisins helps in increasing your appetite and acts as a natural cure for morning sickness. 

6. Considered great for your teeth

Gingivitis and swollen gums are some common problems faced during pregnancy. Hormonal imbalances and mood swings during pregnancy lead to such conditions. The presence of oleanolic acid helps to prevent such conditions during pregnancy. Moreover, calcium present in raisins also strengthens your gums and teeth. 

7. Improves vision

The presence of Vitamin A in raisins not only helps to improve your vision but also makes sure that your baby is born without diseases related to eyesight.

8. Increases hemoglobin count of your body

During pregnancy, the woman’s body goes through certain hormonal imbalances and trauma which results in decreased blood cells. The presence of folate in raisins helps in increasing the hemoglobin count of your body which helps in the production of the RBCs. 

Nutritional information of raisins (100g)

According to USDA, 100g of dark, seedless raisins consist of the following nutritional value

Nutrients Amount
Water 15.5g
Energy 299Kcal
Protein 3.3g
Total fat 0.25g
Carbohydrate 79.39g
Fiber 4.5g
Sugar 65.18g
Nutritional information of 100g raisins

Along with this, raisins are also rich in vitamins like Vitamin C, B complex vitamins, niacin, Vitamin E, folate, Vitamin K and minerals like iron, calcium, magnesium, zinc, phosphorous.

How to eat raisins during pregnancy?

After 3 months of pregnancy, you can start consuming raisins. Soak a few raisins in water and leave it for the entire night. Eat 8-10 raisins after waking up. This is the recommended amount of raisin that should be taken by a pregnant woman. If you overeat raisins it may lead to gas, flatulence and stomach problems. 

Also read – How to have a fair and intelligent baby during pregnancy?

Are there any side effects of eating raisins during pregnancy?

There are no reported side effects of eating raisins during pregnancy. But overeating raisins can lead to many side effects which include

  1. Eating too many raisins during the third month of your pregnancy can lead to increased blood sugar levels
  2. Sometimes eating too many raisins or kishmish can lead to the production of gas, flatulence and bloating
  3. Can directly lead to serious disorders for you or your future baby such as type 2 diabetes and gestational diabetes.
  4. Sometimes constipation has also been noticed if you have eaten too many raisins over a long time
  5. Over consumption of raisins during pregnancy can also lead to weight gain

Also read – Bael fruit during pregnancy

FAQs about raisins during pregnancy

Can pregnant diabetic patients eat raisins?

Raisins have a high fiber count and are made up of natural sugars that do not allow the sugar levels to spike up almost immediately, making them safe for diabetic patients. Having said so, it is always recommended to consult your doctor before introducing any food items into your diet during pregnancy.

How many raisins should you eat in a day if you are pregnant?

If you are pregnant, you shouldn’t eat more than 8-10 raisins per day. Raisins are somewhat high in sugar and calories which may result in excessive weight gain.

Can you consume raisins during the early pregnancy phase?

It is always recommended to start eating nuts, dry fruits and raisins after 3 months of your pregnancy. Having said so, you can definitely consume raisins during the early pregnancy phase but with your doctor’s consult. Raisins are filled up with nutrients that help you to overcome certain conditions faced during pregnancy. 

Are munakkas and raisins the same thing?

Both munakkas and raisins fall under the category of dry fruits. Though they might seem similar in appearance, raisins are a type of dried grape and munakkas are a type of dried date. Moreover, there are a lot of nutritional differences between them. 


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