Dried Dates in Pregnancy: What They Do and Don’t Give You
Dried dates are sweet, easy to carry and keep well, which is why many mothers-to-be in Malaysia snack on them. This post looks at what dried dates actually contain, which pregnancy needs they help with and which they don’t, and how to fit them into your meals. There is also a short note on buying them from Kurma wholesale suppliers in Malaysia.
This is general information, not medical advice. Your midwife, GP or doctor knows your pregnancy, so check with them about your diet and supplements.
What is in dried dates
Here is what 100 g of dates contains, using USDA figures for Medjool and Deglet Noor dates:
a. Fiber: 6.7 to 8 g of fibre per 100 g. Hormonal changes can cause constipation very early in pregnancy, and the NHS advice is to eat foods high in fibre, including fruit and vegetables (NHS).
b. Iron: You need iron to make red blood cells for you and your baby, and too little can leave you more tired than usual and lead to anaemia (NHS). Dates have about 0.9 to 1 mg of iron per 100 g. Women aged 19 to 49 need 14.8 mg a day (NHS), so dates add only a little. A 2024 review of date trials found that eating dates in the third trimester raised mothers’ haemoglobin, but it rated the overall quality of the evidence as unacceptable (Salajegheh et al., 2024). The NHS checks your iron at the booking appointment and at around 28 weeks, and your GP or midwife will recommend iron tablets if you need them.
c. Folate: Dates have only 15 to 19 micrograms of folate per 100 g. Folic acid taken in early pregnancy reduces the chance of a neural tube defect such as spina bifida. The NHS recommends a 400 microgram folic acid supplement every day for the first 12 weeks, because it is difficult to get enough from food alone (NHS). Dates do not replace that tablet.
d. Potassium: About 650 to 700 mg per 100 g. Potassium helps control the balance of fluids in the body and helps the heart muscle work properly (NHS).
The Benefits of Dried Dates for a Healthy Pregnancy
In everyday terms, this is what dried dates can and can’t do for you during pregnancy:
a. Fibre and constipation: Dates are a high-fibre fruit. To help prevent constipation in pregnancy, the NHS advises eating high-fibre foods such as fruit, exercising regularly and drinking plenty of water (NHS).
b. Energy: 100 g of dates holds about 280 kcal, mostly from sugar, so a few dates make a filling snack. They won’t cure pregnancy tiredness, though. Feeling tired is common, especially in the first 12 weeks, and the NHS puts it down to hormonal changes; its advice is rest and a healthy diet (NHS). If you are unusually tired, ask your midwife about your iron levels.
c. Part of a varied diet: Dates bring fibre and potassium, but only small amounts of iron and folate, as the figures above show. They work as one food among many. For what to eat in pregnancy, see the NHS guide to a healthy diet in pregnancy.
d. Sweet snacks: Cravings for sweet treats are common during pregnancy. The NHS suggests swapping sweets and biscuits for healthier snacks such as ready-to-eat apricots, figs or prunes (NHS), and dates fit the same idea. Dried fruit is still sugary and sticky, so it’s better for your teeth eaten with a meal (NHS). Eat them on their own, or add them to energy balls or smoothies.
Buying dried dates in bulk
Kurma wholesale suppliers sell dried dates by the kilo. Every date sold in Malaysia is imported, so ask the seller which country the dates come from and when they were packed, and keep an opened pack sealed and dry.
Tips for Incorporating Dried Dates into a Pregnancy Diet
To make the most of the benefits of dried dates for pregnant women, here are some tips for incorporating them into your daily diet:
a. Snack on Dried Dates: Two or three dried dates make a quick snack between meals. One pitted Medjool date weighs about 24 g, or roughly 66 kcal (USDA).
b. Add to Smoothies: Blend dried dates into your favorite smoothie recipes for added sweetness and nutritional value. They pair well with fruits like bananas, berries, and mangoes.
c. Use as a Natural Sweetener: Replace refined sugar with chopped or mashed dried dates in baking recipes, such as muffins, cookies, and energy bars. The sugar is still there, so treat it as sugar, not as a health food.
d. Stuff with Nut Butter: Make a delicious and filling snack by stuffing pitted dried dates with your favorite nut butter, such as almond or peanut butter. This combination provides a good balance of protein, healthy fats, and carbohydrates.
e. Include in Salads and Grain Bowls: Chop dried dates and add them to salads or grain bowls for a touch of sweetness and texture. They pair well with ingredients like leafy greens, quinoa, and roasted vegetables.
The short version
Dried dates are a good pregnancy snack for their fibre and potassium, and a better choice than sweets. They are not a source of folate or a fix for low iron: take the folic acid your midwife recommends and let them check your iron. Keep the portion to a few dates, since they are high in sugar. For the months after birth, our post on fibre and iron in dates for new mums covers the same ground. There is a full breakdown in dates’ nutritional profile and calories, and buying kurma wholesale explains how bulk prices work.
References
- USDA FoodData Central. Dates, medjool (FDC 168191). fdc.nal.usda.gov
- USDA FoodData Central. Dates, deglet noor (FDC 171726). fdc.nal.usda.gov
- Salajegheh Z, et al. Is oral consumption of dates in the peripartum period effective and safe integrative care to facilitate childbirth and improve perinatal outcomes: a comprehensive revised systematic review and dose-response meta-analysis. BMC Pregnancy Childbirth. 2024;24(1):12. PubMed 38166785
- NHS. Vitamins, supplements and nutrition in pregnancy. nhs.uk
- NHS. Common health problems in pregnancy. nhs.uk
- NHS. Iron. nhs.uk
- NHS. Others (potassium). nhs.uk
- NHS. Have a healthy diet in pregnancy. nhs.uk
- NHS. Tiredness and sleep problems in pregnancy. nhs.uk
- NHS. How does sugar in our diet affect our health? nhs.uk