The small katori of soaked almonds waiting by the morning tea, the three walnuts kept next to the afternoon snack, the dried figs softening overnight in a bowl of water. Dry fruits have been part of the Indian pregnancy kitchen for generations, and the nutritional case for them is solid.
They are calorie-dense, mineral-rich, and require no cooking. They keep for weeks, travel well, and fit easily into the daily eating patterns of women managing pregnancy alongside work and household responsibilities.
For more on this, read our guide on Banana in Pregnancy. This guide covers six dry fruits most commonly eaten during Indian pregnancies: how much of each to eat per day, how to prepare them, and practical ways to build them into your daily routine.
For dates (khajoor), which deserve a section of their own given their unique nutritional profile, see our dates in pregnancy guide, which covers portions, varieties, and five Indian recipes.
What Each Dry Fruit Provides
The numbers below are for standard daily portions, based on USDA FoodData Central data.
| Dry Fruit | Daily Portion | Calories | Protein | Calcium | Iron | Fiber |
|---|---|---|---|---|---|---|
| Almonds (badam) | 8-10 soaked | ~82 kcal | ~3 g | ~38 mg | ~0.6 mg | ~1.8 g |
| Walnuts (akhrot) | 4 halves | ~93 kcal | ~2.2 g | ~14 mg | ~0.4 mg | ~1 g |
| Cashews (kaju) | 5-6 nuts | ~79 kcal | ~2.6 g | ~5 mg | ~0.9 mg | ~0.5 g |
| Figs (anjeer, dried) | 2 figs | ~74 kcal | ~0.9 g | ~49 mg | ~0.6 mg | ~2.8 g |
| Raisins (kishmish) | 1 tablespoon | ~42 kcal | ~0.4 g | ~9 mg | ~0.3 mg | ~0.6 g |
| Pistachios (pista) | 10-15 kernels | ~80 kcal | ~2.9 g | ~15 mg | ~0.6 mg | ~1.5 g |
Source: USDA FoodData Central
Eating all six across a single day adds up to roughly 450 kcal, 12 g of protein, 130 mg of calcium, 3.4 mg of iron, and 8 g of fiber. Spread across the day as a mid-morning portion and an afternoon snack, this is a practical way to add meaningful nutrition without preparing a cooked dish.
Almonds (Badam)
Almonds are the most widely eaten dry fruit during Indian pregnancies. They are a reliable source of calcium, magnesium, vitamin E, and protein in a single small handful.
Daily portion: 8-10 soaked almonds.
Preparation: Soak in a small bowl of water overnight (8 hours). In the morning, drain, peel the brown skin, and eat. Soaking softens the skin, making almonds easier to digest. This is the standard way almonds are eaten in Indian kitchens during pregnancy.
Ways to eat: With warm milk as a morning drink, blended into a smoothie with dates and cardamom, or on their own as a mid-morning snack alongside a small piece of fruit.
One standard serving (10 soaked almonds, ~14g) provides 38 mg of calcium, 38 mg of magnesium, and 3.6 mg of vitamin E alongside 3 g of protein. Figs have more calcium per serving, but almonds are the easier daily habit for most women because they are available everywhere and need no cooking or soaking for long periods.
Walnuts (Akhrot)
Walnuts are one of the richest plant-based sources of omega-3 fatty acids (as ALA) and provide a good amount of protein and magnesium in a small serving.
Daily portion: 4 walnut halves (about 14g).
Preparation: No soaking is required. If the skin tastes bitter, soak walnuts for 30 minutes and peel the papery skin before eating. Store in an airtight container in the fridge, as the healthy fats can turn rancid quickly at room temperature.
Ways to eat: On their own as a snack, broken over a bowl of curd and fruit, stirred into ragi porridge, or added to a mixed dry fruit trail mix.
Four walnut halves provide 2.2 g of protein, 1 g of fiber, 23 mg of magnesium, and approximately 1.3 g of ALA (alpha-linolenic acid, a plant-based omega-3 fatty acid).
Cashews (Kaju)
Cashews have the highest zinc content among common Indian dry fruits and are one of the better food sources of magnesium in the dry fruit category.
Daily portion: 5-6 cashews.
Preparation: Buy plain, unsalted cashews. No soaking is needed. A light dry roast (2-3 minutes in a dry pan) brings out the flavour without adding calories. Plain cashews are preferable to salted or flavoured varieties.
Ways to eat: As a standalone snack, in dry fruit ladoos with dates and figs, or broken into small pieces and added to kheer, halwa, or upma.
Five to six cashews (~14g) provide 0.9 mg of iron, 41 mg of magnesium, and 0.8 mg of zinc, along with 2.6 g of protein and 6 g of healthy fat.
Figs (Anjeer)
Dried figs are the highest-calcium dry fruit on this list, providing roughly 49 mg of calcium per two figs, along with meaningful fiber and potassium. They also contribute a small amount of iron per serving.
Daily portion: 2-3 dried figs.
Preparation: Soak dried figs in a small bowl of water for two to four hours (or overnight). They plump up considerably, become soft, and are much easier to eat and digest once soaked. Drain the soak water before eating. Fresh figs, available seasonally in Indian markets, can be eaten without soaking.
Ways to eat: As a whole soaked fig with warm milk, chopped into ragi porridge or oats, blended into a fig and almond smoothie, or as part of a dry fruit ladoo (see recipe below).
Two soaked dried figs (~30g) provide 49 mg of calcium, 2.8 g of fiber, 0.6 mg of iron, and 202 mg of potassium.
For an iron-focused food plan during pregnancy, our iron-rich foods guide covers the best food sources and practical combinations to improve iron intake across the day.
Raisins (Kishmish)
Raisins are the most affordable and widely available dry fruit in Indian kitchens. One tablespoon provides small amounts of iron, potassium, and natural sugars, making them a useful addition to a mixed snack.
Daily portion: 1 tablespoon (about 14g).
Preparation: No soaking is required for standard golden or dark raisins. Rinse under water before eating. If using larger sultanas, a brief soak in warm water softens them.
Ways to eat: Stirred into ragi kanji or oats porridge in the morning, mixed into a trail mix, added to rice kheer or semolina halwa, or eaten by the spoonful alongside almonds and pistachios.
One tablespoon of raisins (~14g) provides 0.3 mg of iron, 101 mg of potassium, and 0.6 g of fiber along with 42 kcal of natural-sugar energy.
Pistachios (Pista)
Pistachios are among the higher-protein dry fruits and are a good source of vitamin B6 and fiber for their size.
Daily portion: 10-15 shelled kernels.
Preparation: Buy shelled, unsalted pistachios. No soaking needed. If only salted versions are available, rinse and pat dry before eating to reduce sodium intake.
Ways to eat: On their own as a snack, mixed into trail mix with almonds and raisins, or sprinkled over a bowl of curd, kheer, or fruit.
Ten to fifteen pistachio kernels (~14g) provide 2.9 g of protein, 1.5 g of fiber, 0.6 mg of iron, and 0.25 mg of vitamin B6.
How Much to Eat in Total Per Day
You do not need to eat all six types every single day. A practical approach is to pick three or four and rotate across the week.
A common daily pattern for mixed dry fruits:
| Time | What to Eat |
|---|---|
| Morning (with or after breakfast) | 8-10 soaked almonds + 1 tablespoon raisins |
| Afternoon (mid-meal snack) | 4 walnut halves + 5-6 cashews + 2 soaked figs |
This spreads the calories and nutrients across two eating occasions rather than a single large portion.
If you prefer a pre-mixed approach, keep a small steel katori with your daily allocation ready on the kitchen counter. Scoop from it across the day as a snack. No measuring needed once the routine is set.
The total daily calorie addition from the mix above is approximately 370-400 kcal. For women who find dry fruits filling, they replace a less nutritious mid-meal snack (biscuits, namkeen, packaged savouries) effectively.
Want a personalised pregnancy meal plan built around Indian foods you already eat?
Chat with Dr. Suganya’s team on WhatsApp and tell us where you are in your pregnancy. A Fertilia nutritionist will help you plan meals trimester by trimester.
Indian Ways to Include Dry Fruits During Pregnancy
1. Soaked Almond Milk (Badam Doodh)
Soak 8-10 almonds overnight, peel, and blend with 1 cup of full-fat warm milk and a pinch of elaichi (cardamom). Add 1-2 soaked dates or a small piece of jaggery for sweetness.
Drink in the morning as a first drink of the day or in the evening in place of tea. Combines calcium from milk and almonds with natural sweetness and warmth, making it especially easy to take in the first trimester.
2. Mixed Dry Fruit Trail Mix
Combine one tablespoon each of soaked almonds, cashews, pistachios, and raisins in a small container. Keep it in your bag or at your desk.
No preparation, no dishes, no planning. This is the most reliable way to hit your dry fruit portion on busy days.
3. Dry Fruit Ragi Porridge
Prepare ragi kanji or ragi porridge in the usual way. Stir in 2 finely chopped soaked dates and a small handful of raisins while the porridge is still warm. Top with 4-5 soaked almond halves.
The dates and raisins sweeten the porridge naturally without added sugar. Ragi adds calcium to the meal. For more on ragi as a pregnancy food, the ragi benefits guide covers its full nutritional profile.
4. Anjeer and Almond Ladoo
In a food processor, blend 10 soaked dried figs with 10 soaked almonds until they form a sticky paste. Add 2 tablespoons of lightly roasted sesame seeds (til) and 2 tablespoons of desiccated coconut. Roll into small balls.
Store in the fridge in an airtight container for up to one week. Two ladoos make a satisfying mid-afternoon snack with no cooking required and no added sugar.
5. Dry Fruits with Curd
Layer a bowl of full-fat curd with a small piece of crumbled jaggery, 5 pistachios, 5 chopped soaked almonds, and a small handful of raisins.
A five-minute snack that combines protein from curd, calcium, and the minerals from mixed dry fruits. Works well as a second breakfast or evening snack, particularly in the second and third trimesters when appetite tends to increase.
For a full trimester-by-trimester nutrition framework, the Indian Pregnancy Diet Chart covers meal planning from the first month onward.
FAQ: Dry Fruits During Pregnancy
How many almonds should I eat per day during pregnancy?
Eight to ten soaked almonds per day is a practical and well-tolerated portion for most pregnant women. Ten almonds (about 14g, soaked and peeled) provide roughly 82 kcal, 3 g of protein, 38 mg of calcium, and 3.6 mg of vitamin E. Soak overnight, peel the brown skin, and eat in the morning with warm milk or as a mid-morning snack.
Should I soak almonds before eating during pregnancy?
Soaking is the standard practice in Indian pregnancy nutrition. Soak 8-10 almonds in a small bowl of water overnight, drain in the morning, and peel the brown skin before eating. The skin slips off easily after soaking. This is a well-established Indian kitchen habit, not a strict medical requirement, but most women find soaked almonds easier on the stomach.
How many walnuts per day during pregnancy?
Four walnut halves (about 14g) per day is a good starting portion. Walnuts are calorie-dense (93 kcal per 4 halves), so this is enough to get meaningful nutrition without pushing total calorie intake up significantly. Store walnuts in the fridge in an airtight container as the healthy fats can turn rancid quickly at room temperature.
Can I eat cashews every day during pregnancy?
Yes. Five to six plain, unsalted cashews per day is a well-tolerated daily portion. Cashews provide zinc and magnesium and fit easily into a pregnancy snack routine. Avoid salted or flavoured varieties, which tend to be high in sodium.
Which dry fruit has the most calcium during pregnancy?
Dried figs (anjeer) have the highest calcium content among the dry fruits listed here, at approximately 49 mg per 2 figs (30g). Almonds are the second-best source at 38 mg per 10 almonds. For a broader look at calcium-rich Indian foods and meal combinations, the Indian Pregnancy Diet Chart covers calcium planning in detail.
Are raisins good to eat during pregnancy?
Yes. One tablespoon of raisins per day is a useful addition to a pregnancy diet. They provide small amounts of iron, potassium, and natural sugars, and are most convenient as part of a mixed trail mix or stirred into porridge in the morning. They are not a significant standalone source of any one mineral, but they add variety and natural sweetness to snacks without refined sugar.
Can I eat dry fruits in the first trimester?
Yes. Dry fruits are safe from the first trimester onward. In the first trimester, when nausea and food aversions can make larger meals difficult, a small portion of soaked almonds with warm milk or a couple of soaked figs are often easier on the stomach than heavier foods. Start with smaller portions (4-5 almonds, 1-2 figs) and build up as your appetite improves.
Your pregnancy diet does not need to be complicated. A pre-measured katori of mixed dry fruits, eaten in two small portions across the morning and afternoon, is one of the simplest and most consistent nutritional additions you can make.
If you would like a personalised approach that fits your trimester, your food preferences, and your daily schedule, Dr. Suganya’s team at Fertilia is here to help.
Chat with us on WhatsApp and tell us where you are in your pregnancy. We will suggest a practical routine that works for your kitchen and your lifestyle.
Written by Ms. Manisha Maheshwari, Nutritionist at Fertilia Health.
