Almonds During Pregnancy – Are They Safe?

6 min read

Written by Editorial Team

Editorial Team

almonds during pregnancy Most women are skeptical about eating nuts and dry fruits during pregnancy. We are very well aware that nuts like almonds are extremely beneficial, but due to their high heat and fat content, many women abstain from almonds during pregnancy. Break the myths, and Almonds during pregnancy are safe to consume.

However, excessive intake of raw almonds could also lead to premature delivery. The key is to maintain moderation. Anything consumed in excess could be dangerous. Hence, make sure you don’t go overboard since almonds can increase body heat and fat.

In This Article

Is It Safe to Eat Almonds(Badam) During Pregnancy?

Generally, women tend to abstain from eating nuts and dry fruits during pregnancy period due to their high heat and fat content present in it. The truth is, almonds during pregnancy are completely safe to eat. Rumors and myths that consuming nuts during the pregnancy phase can cause nut allergies in babies lack a scientific basis. The only main reason to avoid them is when you have any allergies to eating them.

If you have allergic to eating almonds or nuts in general, please ask for a doctor’s suggestion before adding it to your diet plan. But if you are not allergic to them before pregnancy, and have fewer chances, you will not get allergic even during the pregnancy phase. Please note that taking an excessive amount of raw almonds has been linked in a few reports to cause premature delivery.

Thus, taking it in a moderation way is paramount. A safe and healthy way to eat almonds during pregnancy is by soaking them in water and peeling the skin before eating them. The skin has tannin, a compound used to keep the nutrients locked in the almonds. Peeling off the skin will release the nutrients. Enzymes useful for digestion purposes are released when the almonds are soaked in water.

Nutritional Values in Badam

Raw almonds can be eaten as a snack or as a meal, that they are taken in moderation amount. Nutrition Chart of Almond(As Per 100 Grams)

Nutrients Value
Energy 576 Kcal
Proteins 21.22 grams
Carbohydrates 21.69 grams
Fat 49.42 grams
Vitamin E 25.63mg
Vitamin B6 0.137mg
Riboflavin 1.138mg
Niacin 3.618mg
Thiamin 0.205mg

Trace Metals like  Calcium, phosphorus, iron, potassium, magnesium, manganese, sodium, zinc are found in almonds. From the above nutrition chart, we can see that there are many nutrients that are packed in the small almond!

Health Benefits of Eating Almonds During Pregnancy

Benefits of Eating Almonds During Pregnancy Almonds are packed with nutrients that help in the overall growth and development of the baby and the mother, being rich in protein, iron, vitamin E, and heart-healthy unsaturated fats. Some of the nutritional benefits of almonds during pregnancy are listed below:

1. Calcium

It is a known fact that calcium during pregnancy is essential for bone and teeth development, but only some know that sufficient calcium intake can reduce the risk of pre-eclampsia as well. Calcium also ensures the development of nerves and muscles. An ounce of almonds provides 75 mg of calcium and can be a healthy addition to your diet.

2. Riboflavin

Almonds are a rich source of Riboflavin. It ensures the baby’s brain development. It is also beneficial for muscle and bone development.

3. Folate

Folate in almonds protects the baby while it is still in the womb, from neural tube defects. It also helps with the development of the nervous system and the bones. Birth defects are also prevented by folate.

4. Iron

Almonds are rich in iron. Iron is essential to make oxygen in the body. Because your blood volume grows during pregnancy, a lack of iron may result in a lack of red blood cells in the body, which may make you fatigued and tired. Pregnancy anemia may also occur.

5. Copper

Copper is essential to utilize the iron in the body. It also helps with muscle and bone development.

5. Manganese

Manganese helps regulate and maintain both the mother’s and the baby’s weight. It promotes healthy metabolism and thyroid function. It also helps in the development of bones and even balances blood sugar.

6. Magnesium

Magnesium ensures smooth bowel movement. It helps in the development of the baby’s bones and central nervous system.

7. Fiber

Almonds are rich in fiber. Hence almonds are especially recommended to pregnant women with constipation issues. The fiber in almonds will ensure smooth bowel movements and aid digestion.

8. Proteins

The protein content in almonds will provide the mother with strength for the delivery. It will also keep the baby’s weight in balance.

9. Omega 3

Omega 3 is essential for the baby’s brain development. It also aids in the development of the baby’s eyes.

10. Vitamins

Almonds are a rich source of vitamins. It contains vitamins E, C, K, B6, and A. Vitamins are essential for the overall growth of the baby, and they also help to keep deadly diseases and defects at bay.

11. Zinc

Zinc aids effective bone development, and skeletal growth and even helps increase immunity.

12. Phosphorous

The phosphorous content in almonds helps with congenial growth. Phosphorous also helps with blood clotting during pregnancy.

[Read: Are Apricots Safe During Pregnancy?]

Precautions to be Taken While Having Badam During Pregnancy

Here are some of the precautions that the pregnant should follow while having Badam during pregnancy:

1. Vitamin E Overdose

Almonds are one of the good sources of vitamin E, providing 48% of the recommended intake in 1 ounce. Other food items like green leafy vegetables and fruits also contain some amounts of vitamin E. Too much vitamin E consumption can lead to blurred vision, headaches, and diarrhea also.

2. Bloating and Constipation

Eating more almonds during pregnancy than the recommended amount may cause bloating and constipation. This is due to almonds being fiber-rich, and your body is not used to eating so much fiber on a daily basis in the diet.

What is the Safest Way to Eat Almonds During Pregnancy?

soaking almonds If you haven’t been allergic to nuts before getting pregnant, chances are you won’t be allergic to them during pregnancy, either. If you have had allergic reactions to badam before, it is better to consult a doctor before incorporating them into your diet.

There also has not been any concrete research on whether a baby will develop an almond allergy if the mother consumes almonds during pregnancy. A good way to eat almonds is to soak them in water overnight and then peel them before consuming them.

The brown layer of the almonds contains tannin, which is a natural coat that keeps all the nutrients of the almond secured inside. Peeling off the almonds, allows them to release their nutritious properties. Soaking them also releases enzymes that aid digestion.

[Read: Is it Safe to Eat Peanuts During Pregnancy]

Buying Almonds During Pregnancy

Like all natural things, almonds are most beneficial when consumed in their natural state. Off-late markets are flooded with a variety of options like sugarcoated almonds, salt-coated almonds, and even chocolate-coated almonds. These processed nuts are not as healthy. Almost are most nutritious when eaten in their natural form. Always ensure you buy natural almonds from reputed brands that are packaged properly and approved by the Government.

How Can I Incorporate Badams Into My Pregnancy Diet?

If you do not like the taste of almonds, but still want to benefit from their nutritional properties, you can opt for other ways of incorporating them into your diet. You can add pieces of almonds to your breakfast Oats, Sheera, Kheer, Poha, or even Upma. Almond milk is also easily available in the market; however, do check the contents of the product before buying. You can also add a few drops of pure almond oil to your food preparations.

Read Also: Raisins During Pregnancy- 10 Amazing Health Benefits


1. Is Almonds Good In The First Trimester?

In the first three months of pregnancy, three handfuls of nuts each week (90 grams) were ideal. Aside from almonds, walnuts, peanuts, pine nuts, and hazelnuts are recommended by researchers owing to their high fatty acid content.

2. How Many Almonds Can I Eat A Day?

Almonds have several calories. To properly include almonds in your diet, you must balance your total calorie intake. Dietitians suggest consuming between 6 and 8 almonds daily.

3. What Is The Best Time To Eat Almonds During Pregnancy?

Consuming almonds in their natural state is among the safest options for pregnant women. However, to maximize their nutritional value, almonds should be soaked before consumption; try soaking a handful in warm water overnight. Wrap the bowl and set it aside overnight.

4. What Is The Best Way To Eat Almonds?

It has been shown that eating almonds first thing in the morning maximizes the health advantages you’ll get from them. Nuts eaten with breakfast help control blood sugar levels, keep you full longer, and speed up the metabolic rate.

Editorial Team,

With a rich experience in pregnancy and parenting, our team of experts create insightful, well-curated, and easy-to-read content for our to-be-parents and parents at all stages of parenting.Read more.

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