Is Dates Safe During Pregnancy? (Updated 2026 Guide)
Updated April 13, 2026
The Answer
Yes, dates are safe and beneficial during pregnancy. With 95 out of 97 date products earning an A grade, plain dates are an excellent choice for expectant mothers and may even help prepare your body for labor.
Dates are considered a pregnancy superfood, packed with fiber, potassium, iron, and natural sugars that provide sustained energy. Research suggests eating dates in the third trimester may help with cervical ripening and reduce the need for labor induction. The only concern is avoiding date products that contain alcohol, such as certain haroset preparations made with red wine.
Pregnancy Safe is 100% independent and research driven. No companies pay to promote or sponsor products.
✓ What's Safe
- • Plain whole dates (Medjool or Deglet Noor varieties) with no added ingredients
- • Organic dates from trusted brands like Natural Delights, Joolies, or Sahara Gold
- • Pitted dates for convenience and easy snacking
- • Products with short ingredient lists ideally just 'dates'
- • For labor benefits, aim for 6 dates (about 70-80g) daily starting around 36 weeks
- • Store in a cool, dry place or refrigerate for longer freshness
✗ What to Avoid
- • Date products containing red wine or alcohol (like some haroset recipes)
- • Dates with added sugars or syrups when managing gestational diabetes
- • Chocolate covered or candy coated date products with artificial ingredients
- • Dates from bulk bins without proper storage or freshness dating
- • Excessive consumption if you have blood sugar concerns consult your provider about portions
Most Common Ingredients in Dates Products
We analyzed 97 dates products. Here are the most common ingredients, ranked by how often they appear:
Ingredients to Watch Out For in Dates
These are the most common flagged ingredients across 97 dates products we analyzed.
red wine
AVOID
Red wine is an intoxicating substance in beverages. Causes fetal alcohol spectrum disorder with lifelong physical and cognitive problems. No safe level exists.
Found in 1 of 97 products (1%)
Dates Products We've Analyzed
We graded 97 dates products for pregnancy safety. 95 received an A grade.
Pregnancy Safe Dates Products
We found 95 pregnancy safe options. Here are some top picks.
| Grade | Product | Brand |
|---|---|---|
| A | Fresh Medjool Dates | Sahara Gold |
| A | Organic Deglet Noor Dates | International Golden Foods Inc, Grown In Nature |
| A | Sahara Gold, Medjool | — |
| A | Sahara Gold, Natural Dates Medjool | — |
| A | Organic Medjool Dates | — |
Your Questions Answered
Can pregnant women eat dates?
Yes, pregnant women can safely eat dates throughout pregnancy. Dates are a nutritious whole food rich in fiber, potassium, magnesium, and iron all important nutrients during pregnancy. Our analysis shows 95 out of 97 date products receive an A grade for pregnancy safety. The only products to avoid are those containing alcohol, such as certain traditional haroset preparations made with red wine.
What are the risks of dates during pregnancy?
Plain dates have very few risks during pregnancy. The main considerations are their high natural sugar content, which may be a concern for women with gestational diabetes who should monitor portions carefully. Some date products, particularly certain haroset recipes, contain red wine which must be avoided during pregnancy as no amount of alcohol is considered safe. Otherwise, whole dates are considered safe and beneficial throughout all trimesters.
Do dates induce labor?
Dates don't directly induce labor, but research suggests they may help prepare your body for it. Several studies have found that women who ate 6 dates daily during the last 4 weeks of pregnancy had greater cervical dilation upon admission, shorter first stage of labor, and were less likely to need labor induction or augmentation. Dates contain compounds that may mimic oxytocin and help with cervical ripening, though more research is needed.
When should I start eating dates during pregnancy?
You can enjoy dates safely throughout your entire pregnancy for their nutritional benefits. However, if you're specifically interested in the potential labor benefits, most studies suggest starting around 36 weeks (the beginning of your ninth month). The typical recommendation is eating about 6 dates per day, which equals roughly 70-80 grams. Always discuss any dietary changes with your healthcare provider, especially if you have gestational diabetes.
Are dates a superfood for pregnancy?
Many healthcare providers consider dates a pregnancy superfood due to their impressive nutrient profile. They're high in fiber to help with pregnancy constipation, contain iron to support increased blood volume, provide potassium for muscle function and blood pressure regulation, and offer B vitamins including folate. Their natural sugars provide quick energy without the crash of refined sugars, making them an ideal healthy snack during pregnancy.
How Do We Score Products for Pregnancy Safety?
We analyze each product's ingredients and category to flag known risks and provide cautionary notices for general category safety concerns.
A - Safe
Excellent choice! All ingredients are considered safe during pregnancy.
What to do: Use with confidence.
B - Likely Safe
Pretty much safe with very minimal risk. Some ingredients may have limited pregnancy studies, but no significant safety concerns have been identified.
What to do: Use with confidence.
C - Limit
Contains ingredients with some pregnancy considerations. Research shows these ingredients may have limited safety data, potential for minor hormonal effects, or require caution based on animal studies.
What to do: Use sparingly and consider safer alternatives when available.
D - Caution
Similar to C grade but contains multiple cautionary ingredients. The combination increases overall concern.
What to do: Try to avoid if that makes you feel better. If you've already used it, no need to panic.
F - Avoid
Contains ingredients with established risks during pregnancy. Research shows these can cause birth defects, developmental harm, or serious maternal complications.
What to do: Do not use during pregnancy. If you've already used it, don't worry - contact your OBGYN if concerned.
References
- https://www.nhs.uk/pregnancy/keeping well/drinking alcohol while pregnant/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7061927/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7807528/
- https://en.wikipedia.org/wiki/Fetal_alcohol_spectrum_disorder
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3297711/
- https://americanaddictioncenters.org/alcohol/risks effects dangers/pregnancy
- https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF Guide/Drinking Alcohol in Pregnancy Fetal Alcohol Effects-093.aspx
- https://www.nature.com/articles/pr200789
- https://www.mayoclinic.org/diseases conditions/fetal alcohol syndrome/symptoms causes/syc-20352901
- https://my.clevelandclinic.org/health/diseases/15677-fetal alcohol syndrome
